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Creating weights with household items

April 3, 2020

While creating digital services for your clients to exercise at home, many of them will find themselves without equipment when attempting to conduct weight training at home. While last week we recommended you plan your workouts to be equipment-free, there are things they can use should they wish to step things up. Creating weights with household items is easy and can be utilised in many ways! Here’s how…

Canned goods
For lighter weights, the common household item people will grab is canned goods. These will act as small dumbbells that can slightly increase the intensity for those who are weight training at home.

Plastic bottles
What’s great about plastic bottles is that your client can swap between sizes as they progress. From small 500 ml bottles to large 2-litre milk jugs, it’s easy to implement weight using liquid!

If your client is using two of the same bottles, it’s important that they both carry the same amount of liquid for even weight distribution.

Packets of rice
Lifting packets of rice can be utilised in different ways depending on the size and weight. Smaller bags can be used as dumbbells, whereas large bags can be used in place of medicine balls.

Paint cans
Fancy a gamechanger? If your client has sealed paint tins lying around, these can also be used! Their handles make them an ideal kettlebell replacement. However, given the weight and shape of this item, we highly recommend using them in a way that will not risk them being dropped onto the person using them.

Books are great for holding weight with two hands, particularly if they’re big and heavy. Whether it be lifting the weight over their head or holding it close during squats, large books make excellent weights!

Given that most cutlery is made entirely from metal, clumping a few together will create a decent weight for working out with. Tie them together with a few elastic bands for grip and there you have easy-carry weights!

Fruit and veg
If these suggestions aren’t available, perhaps bags of weighty fruit or veg will work! Tightened sacks of onions or apples can provide plenty of weight for adding to a workout.

Tips and safety
·         Be sure to check with your client first to see what they have around the house to create an achievable workout.

·         As you would with any workout, make sure your client works out in a safe and environment and that the items they use are used correctly.

·         It’s important that your clients remember to use these items with care as they are not the same as everyday gym equipment.

·         This is a temporary alternative but should not be used as a regular workout method.


For more guidance on how to stay fit at home, read more on our website.

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