Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Working out at home has its perks. It’s convenient, free, and you get to control your workout environment. However, one of the biggest challenges is finding suitable weights to use for an effective workout.
While dumbbells and barbells are popular choices, not everyone has access to them at home. But that doesn’t mean you can’t get a good workout in. Here are 8 creative solutions for weights that you can use at home, and everything else you need to know about incorporating them into your workout routine.
A body weight workout can be effective, but adding weights to your routine can take it to the next level. Here are some benefits of using weights for home workouts:
Weight training helps tone and strengthen muscles, which improves your endurance for everyday activities and boosts overall athletic performance (1).
Adding weights to your workout increases intensity, which helps you burn more calories compared to body weight exercises alone (2).
Resistance training with weights helps maintain or even increase bone density, which reduces the risk of osteoporosis as you age (3).
Incorporating weights challenges your balance and coordination, enhancing stability and reducing the risk of injuries (4).
Introducing weights into your routine keeps your workouts challenging and helps avoid the effects of exercise plateauing (5).
Strength training with household items may not seem like the most conventional choice, but it can be just as effective. Here are some reasons why you should consider using household items for your home workouts:
Investing in dumbbells or workout equipment can be quite pricey. Using household items you already have saves money while still providing an effective workout with no gym equipment needed.
Household items come in various shapes and sizes, which makes them adaptable for different exercises and muscle groups.
There’s no need to purchase specific weights when you can use everyday household items. It’s convenient and always accessible.
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When choosing what to use as weights at home, you should keep the following factors in mind:
Different exercises target different muscle groups, so ensure the household item you choose matches the movement. Here are some examples:
Use items that are easy to grip and control, such as water bottles, canned goods, or gallon jugs.
Heavier items such as backpacks, jugs, or laundry detergent bottles work best.
Choose items with handles for a firm grip, such as bags or filled jugs.
Items with manageable weight and size, such as books or a bag of rice, are great options.
Read more: Are Weightless Workouts Effective?
Your home is full of potential workout equipment waiting to be discovered! With a little creativity, you can transform everyday objects into effective tools for resistance training.
Below is a detailed guide to what to use as weights at home, complete with ideas for exercises, tips for safety and usage, and insights into their benefits.
Water bottles are one of the most accessible and versatile options for home workouts. Smaller bottles are great for light resistance, while gallon jugs, particularly when filled with water, sand, or pebbles, offer more weight for advanced exercises.
Creative Tip: Use two-gallon jugs to simulate a farmer’s carry. Walk around your living room while maintaining good posture for an excellent grip and core workout.
Canned goods are compact yet heavy enough to provide light resistance, which makes them excellent substitutes for dumbbell alternatives in arm workouts. Their small size allows you to focus on isolated movements, which are perfect for toning smaller muscle groups.
Creative Tip: Use canned goods for weighted punches in a cardio-boxing style workout to tone your shoulders and arms while getting your heart rate up.
Laundry detergent bottles, particularly large ones with sturdy handles, are ideal for heavier resistance exercises. They mimic the feel of kettlebells or dumbbells, which allows you to engage multiple muscle groups at once.
Creative Tip: Use a detergent bottle in a Turkish get-up (a full-body movement focusing on strength and stability) to test your coordination and push your core strength to new levels.
Bulk pantry items such as rice or flour in sealed bags make for a malleable weight that molds to your grip. They are perfect for exercises that require hugging or holding weight close to your body.
Creative Tip: Lie flat on your back with a bag of rice on your chest and perform weighted sit-ups for an added core challenge.
A backpack full of books is incredibly versatile, acting as both a weight and a wearable resistance tool. It’s great for adding intensity to body weight exercises.
Creative Tip: Practice incline push-ups with the backpack on for a combination of core and upper-body strengthening.
Don’t underestimate the utility of sturdy cookware! Pots and pans with handles are excellent for grip-intensive exercises and mimic traditional weights.
Creative Tip: Place a heavy pot on a cloth and drag it across the floor for a DIY resistance sled—perfect for building leg and core power.
Rolled towels or blankets are soft yet dense enough to act as a functional form of resistance. Their compact size allows you to use them for balance-focused exercises too.
Creative Tip: Incorporate a rolled blanket into yoga moves, such as weighted balance poses, to add a unique twist to your practice.
While not a weight in itself, chairs can be used creatively to add resistance and help with strength training.
Creative Tip: Perform chair dips with your feet elevated on another surface to simultaneously target your triceps and core.
Always check the condition of the household items you plan to use for exercising. Make sure they’re strong enough to handle the stress of your movements.
Avoid using items with cracks, weak seams, or damaged handles, as they are more likely to break mid-exercise. For example, ensure detergent bottles have secure handles and that water containers are properly sealed to prevent leaks.
If you’re new to strength training or using household items as weights, start with lighter options such as water bottles or small canned goods. This reduces the risk of injury and helps you get used to the feel of unconventional weights.
Gradually increase the weight level by transitioning to heavier items, such as gallon jugs or backpacks filled with books, as you build strength and confidence.
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Clear your workout area of any potential hazards to minimize the risk of accidents. This includes removing clutter and ensuring you have enough room to safely move.
Opt for a non-slip surface such as a yoga mat or carpeted floor to maintain your balance, particularly when handling heavier or awkwardly shaped items.
Pay close attention to your posture and technique during exercises. Lifting household items that are oddly shaped or unevenly weighted can challenge your balance, making good form even more important.
Engage your core, move slowly, and stay in control to avoid injuries caused by poor alignment or uneven resistance.
When performing exercises that require symmetry, such as bicep curls or shoulder presses, it’s essential to use items of equal weight.
For example, choose matching water bottles or canned goods when working both arms. If you’re using a backpack or bag, ensure the contents are evenly distributed to avoid putting extra strain on one side of your body.
A secure grip is essential to avoid dropping items during a workout. If the handles of your chosen item are difficult to hold, wrap a towel around them or wear workout gloves for added comfort. Avoid using slippery or fragile materials such as glass, as they increase the likelihood of accidents.
To prevent mishaps or muscle strain, avoid quick or jerky movements when lifting or swinging unconventional weights.
Always use slow and controlled motions to keep your balance and avoid overexerting your joints. Test a new item cautiously with lower-intensity exercises until you’re confident in its usability and stability.
Certain household items, such as full laundry detergent bottles or heavy bags, may have uneven weight distribution.
Before exercising, test their stability by gently shaking or moving them to check if the weight shifts unpredictably. Reinforce fragile or flimsy items with duct tape or place them inside sturdier containers to make them safer to handle.
Read more: Floor Mat Exercises for Any Fitness Level
When working with heavy items, such as backpacks or pots, use a sturdy table or chair to help you position the weight safely. Refrain from lifting heavy objects overhead unless you’re certain you can control them. This precaution minimizes the risk of dropping or straining the item.
Pay attention to how your body feels during your workout. If you experience discomfort, pain, or fatigue while using these makeshift weights, stop immediately to reassess your form or try a lighter substitute. Always work within your current fitness abilities and take breaks as necessary to avoid overexerting yourself.
Household items can be a safe alternative if used properly, but they lack the precision and design of traditional weights. Ensure the item is in good condition, the weight is evenly distributed, and your grip is secure. Avoid fragile materials such as glass or unstable items to minimize risks. For arms and shoulders, use water bottles, canned goods, or pots. For lower-body exercises such as squats and lunges, a loaded backpack or a bag of rice works well. Core exercises benefit from using weighted blankets or bags, while a sturdy chair can support tricep dips and step-ups. You can achieve similar results by progressively increasing resistance and maintaining proper form in your workouts. Household items provide functional resistance and may be a substitute for weights at home, but for advanced strength training, traditional weights allow for more precise progression and balance.Frequently Asked Questions
How safe are household items compared to weights?
What’s the best household item for different muscle groups?
Can I achieve the same results without actual weights?
Using household items as weights is a convenient, cost-effective, and creative way to stay active. Everyday objects such as water bottles, backpacks, or canned goods can effectively replace traditional weights, which makes fitness accessible without expensive equipment. These alternatives are great for targeting a variety of muscle groups and can add variety to your workout routine.
However, it’s important to acknowledge their limitations. Household items often lack the balance and precision of dedicated gym equipment, which can make certain exercises more challenging. Staying safe is key—always inspect items for stability, use proper form, and avoid fragile or slippery materials.
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