A great workout doesn’t require a gym membership, expensive equipment, or a full set of dumbbells — just a little creativity! Using household items as weights can be a fun, cost-effective way to build strength and stay active without leaving home. From the comfort of your own living space, you can exercise without fear of judgment, skip the commute to the gym, and forget about waiting for strangers to finish using the shared equipment. Everyday objects like canned food, detergent bottles, and backpacks can provide the resistance you need for an effective at-home workout. So before you rush out to buy a pricey weight set, take a look around your home. You might already have everything you need to break a sweat!
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Why Choose Alternatives to Weights?
With proper weightlifting form, using household items for workouts offers a practical, budget-friendly solution for anyone looking to build strength at home. Not only do these alternatives eliminate the need for expensive gym equipment, but they also make fitness more accessible — allowing you to work out anytime, anywhere, without investing in bulky machines or dumbbells. Plus, many household items naturally support functional movements, helping you build real-world strength that translates into everyday activities like lifting groceries, carrying laundry, or moving furniture.
With a little creativity (and the assistance of a scale), you can adjust the weight and shape of your makeshift equipment to fit your fitness level and workout needs. Plus, at-home workouts remove common fitness barriers like gym intimidation or anxiety around crowded spaces, giving you the freedom to exercise on your own schedule in a comfortable environment.
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Household Items That Weigh Under 5 Pounds
If you're just starting out or focusing on low-resistance exercises, these lightweight household items can be a great alternative to small dumbbells:
Canned Food
A 16 oz can weighs about 1 pound and has a similar shape to a dumbbell, making it an easy transition for beginners. Grab two for a simple arm workout!
Small Bottles of Liquids
Reusable bottles, jars, or small containers filled with water, rice, or sand can act as custom hand weights. Adjust the fill level to find the perfect resistance for your needs.
Household Items That Weigh 5-10 Pounds
For a bit more challenge or exercises that require more resistance, try these medium-weight alternatives:
Paint Cans
Got an old gallon of paint sitting around? A full gallon of paint weighs around 6-7 pounds. If your paint can is partially used, it can be a great, lighter-weight solution — just make sure the lid is tightly sealed to avoid any colorful accidents, and, when using two cans, make sure they’re filled to the same level to avoid strain or injury.
Gallon Containers of Liquid
One gallon of water or milk weighs around 8.4 pounds, and is a great at-home solution thanks to its convenient handle. Need to step it up a bit? Try holding two gallons in each hand, if your grip allows without straining. Remember to start slowly!
Laundry Detergent Bottles
Using laundry detergent can add some extra weight to your workout. A full, 150 oz container of detergent weighs about 9.4 lbs. And, just like gallon jugs, laundry detergent bottles feature handles you can grip.
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Household Items That Weigh Over 10 Pounds
Looking for a heavier workout for more intense strength training? These larger household items that weigh 10 pounds or more can help you build strength and target more major muscle groups:
Bags of Rice
Although rice comes in all shapes and sizes, the biggest bags can weigh anywhere between 20 and 50 pounds. It may take you a while to eat through that much rice, so why not use it as a weight in the meantime? Reserve this at-home weight alternative for exercises like squats to ensure you don’t injure yourself. And, before tackling a 20+ pound bag of rice, make sure you can handle lower weight items.
Bulk Cleaning Supplies
Large containers of cleaning products (such as a big bucket of detergent or cat litter) often weigh over 10 pounds and typically feature carry handles. Use them for exercises like farmer’s carries or weighted lunges (after making sure the caps are tightly sealed).
Creative DIY Weight Ideas for At-Home Workouts
Want to customize your resistance levels? These simple DIY weight solutions let you adjust the challenge as needed, and you can employ the use of a simple bathroom scale to make your weights measured and balanced.
Water-Filled Containers
Fill plastic bottles or old jugs with water to create easy-to-adjust weights. More water = more resistance!
Sand-Filled Bags
Pour sand into ziplock bags, then place them, evenly distributed, inside a sturdy backpack with good shoulder/carry straps for an adjustable sandbag weight.
Old Jars with Beans or Rice
Jars filled with dry beans, rice, or even coins can function as homemade dumbbells. Choose glass-free options to avoid breakage during more strenuous workouts.
Safety Tips for At-Home Workouts with DIY Weights
While using household items as weights can be a fun and cost-effective way to stay fit, safety should always be priority number one. Start with lighter objects to test your grip and form before increasing weight. Many household items have unconventional shapes, which can affect balance and handling, so it's essential to ensure you can lift and maneuver them safely. Additionally, be mindful of stability — avoid items with uneven weight distribution or fragile components (like handles) that could break mid-exercise.
Before beginning a workout, always check your grip and posture. If an object feels unstable or difficult to hold, swap it for something easier to manage. Avoid using glass containers or items that could shatter if dropped, as this can lead to serious injury.
Always consult a healthcare or fitness professional before starting a new exercise routine, especially if you have preexisting conditions or injuries. Use caution when lifting heavy objects, and stop immediately if you feel pain or discomfort. If you’re unsure about your form, consider seeking guidance from a certified trainer to ensure safe and effective workouts.
Ready to Get Creative with Your At-Home Workout?
Your home workouts don’t have to be all calisthenics. By using everyday household items, you can save money, add variety to your fitness routine, and stay active without investing in expensive equipment. Remember to observe proper lifting form and have fun. Before you know it, you’ll be getting stronger — right from the comfort of your home!
*Always consult with your healthcare provider before starting any new exercise program.
