If you currently can't access your gym equipment, you don't need to abandon your strength training routine. And you don't have to invest too much money to set up your own weight room at home either. You can repurpose common items and even other exercise equipment to use as dumbbell substitutes.
That's great news for all you newlyweds, because strength training helps build muscle and makes everyday tasks easier (think carrying groceries, lifting kids, etc.). It also counteracts the loss of muscle mass that comes with aging. So if you find yourself without a pair of dumbbells, try one of these creative options.
Alternatives to dumbbells at home
It is not necessary to buy sports equipment to train at home. Many times we need weight in a timely manner, due to lack of time to go to the gym or because we are traveling, but we do not have to spend money on these accessories. Below we show you alternatives to dumbbells, to strengthen the body from home.
Canned products
Use canned soups, peas, or beans from the pantry as a dumbbell alternative. Hold one in each hand and use them for bicep curls, triceps extensions, or chest presses.
The smaller cans are easier to hold, but if you can safely grasp them, move on to the larger cans when the exercise becomes too easy. Is it still very easy? Fill a bag with several cans and hold them while you do squats, lunges, and deadlifts.
Take into account the type of canned it is and if it allows movement. We don't want to eat sardine or tuna porridge later, right? Also, be careful not to hit it or damage the packaging to avoid infecting the inside of the food. If it is made of glass, be careful not to give it a bad blow and it will all explode into a thousand pieces.
Textbooks
Thick, heavy books are a good substitute for weights at home, in the office, or anywhere you can find them. If you want to exercise both arms at the same time, look for books of roughly the same weight.
If you only have one book or can't find two similar ones, exercise one arm first, then the other. Use a big book, like an unabridged dictionary, like a single heavyweight. And just like with canned goods, you can also fill a bag with books or do exercises like push-ups and Bulgarian squats on a stack of books. They aren't as easy to grasp as canned goods or water bottles, but books can be effective exercise.
laundry detergent
Grab an extra-large bottle of laundry detergent the next time you're stocking up on essentials for an overhead press, lateral raise, or single-leg deadlift. Like other items on this list, you may need to exercise one side at a time, or you can hold a single bottle across your chest for exercises like deep squats.
It's a good idea for people who have never trained and want to start a routine. Detergent cans do not usually weigh too much, although we can find them from 1 kilo to 10 kilos. If we are someone experienced in training, it would be interesting to take two in one hand. We know that the grips are not usually easy to take several at the same time, so you can use a towel or a tape to grip them comfortably.
Bags of products such as dumbbells
If you've been buying in bulk and have bags of oranges, apples, or onions, you can use them in some of your favorite weight-bearing exercises. Try them on a kettlebell swing, for example.
These bags can be quite heavy and quite easy to grip while exercising, making them a great option for toning up. However, you don't want to fill them with just anything; choose bags with handles that are secure. If you don't have a lot of things to fill them with, you don't have to buy anything; you can scoop up sand and dirt from some yard and put it in an old canvas bag and voila! If you don't have sand because you live in the city, you can use rice or any similar grain.
full water bottles
Use water bottles or other similarly sized plastic bottles as weights for upper body workouts. Use new, unopened water bottles or fill empty bottles with sand or water. If you do fill them, use the type with a screw cap for safety reasons.
Hourglass-shaped bottles are easier to grip, especially for smaller hands. Or choose a water jug (or repurposed milk jug) and use the handle for easy gripping. If you have a (very strong) broomstick or PVC pipe and are confident in your DIY skills, you can also fill carafes and secure them at the ends. With this gimmick attached, you can simulate barbell exercises like chest presses and deadlifts.
Sports accessories that replace weights
There are not only household objects that can be a great alternative to dumbbells. It is possible that we also have some sports equipment that can perform the same function of the weights, without having to carry them in the hands.
ankle weights
Go old school and use ankle weights as a substitute for dumbbells. Make them easier to grip and less flexible by holding them in a loop. Once you've linked them, you can use them in any of your regular weighted exercises, even upper body ones. If you have the removable type of dumbbells, start with a light weight and increase as you get stronger.
Be careful when running with them on your ankles, because if you are not used to physical activity, you could injure your knees or the sole of your foot due to a bad footstep. It is advisable to use them in controlled movements and avoid aerobics.
Resistance bands
Elastic training bands can replace weights to give you a complete upper and lower body workout. Bands come in different strengths, similar to different dumbbell weights. They are perfect for transporting, they are light and easy to store even in a handbag.
Plus, they offer several advantages over dumbbells. They are more flexible, easier to control and safer. They also don't let you use your own momentum when the going gets tough, so "cheating" in workouts isn't possible.
weight vest
A great option is a weighted vest. Just by putting it on top of us, and fastening it, we will be placing a minimum of 10 kilos on top. You can do anything from squats to burpees or push-ups. You can even run or bike with it on. You will notice much more effort in your performance (keep in mind that you are carrying more weight than usual) and you will improve athletic abilities in the long term.
However, it is not an alternative for all kinds of people. Rather, it is a material focused on athletes or people who are used to training regularly.
TRX, suspension training
This sporty accessory uses a single strap hung down the middle, usually from the ceiling, with hand or foot straps at each end. TRX may not sound like much, but after a few minutes of this tough workout, you'll feel like it's all-round stuff.
Just about any exercise you do without TRX, like a plank or push-up, crunch or chest press, can be more challenging with TRX on. We can't deny that it's a super intense workout that can be adapted, but it's not for everyone. It is recommended to have a basic level of fitness and coordination to get the most out of even the simplest TRX workouts and to be safe.
Russian weights
They are used in almost exactly the same way as dumbbells. Many people say they are easier to use because they have a larger handle and better weight distribution. They're also great for burning fat because they're designed for faster, higher reps.
Kettlebells can be used for strength, endurance, flexibility, and balance training. The movements with kettlebells are very dynamic, since it is accompanied by swinging. This is very different from conventional dumbbell or machine training because the movements are linear and less dynamic. It is very important to develop the sense of movement (also known as proprioception or kinesthetic). This ability will carry over into fitness and day-to-day improvements.
Other ideas to substitute dumbbells
While the above items are probably in your house right now, there are a few other, less common options that you're less likely to have (but who knows!).
- paint cans
- Sandbags, rocks or concrete mix.
- Concrete blocks
- full suitcase
- Buckets of water (or sand)
- bags of feed
- Bar umbrella base
- empty carboy
- Bricks
Although many athletes do two or three sets of each exercise in a workout, a single set of 12 repetitions is enough to help you build strength. The most important thing is safety. Take extra care when lifting heavy weights, such as large books or large bottles filled with sand. Wear appropriate clothing for exercise, including sneakers. Don't try to lift huge cans or other heavy items that you can't safely grip.
How to make weights with sand or water?
Dumbbells are an easy way to get into strength, cardio and abdominal training routines for a perfect body and good health. But since weights are often expensive, why not make them yourself?
Homemade dumbbells with water
A homemade dumbbell from a water bottle is usually quite easy and simple to make because we may not have to go shopping for the necessary materials as you may already have them at home. We only need water, about eight bottles, adhesive tape and a pipe or tube.
To make it, the steps to follow are:
- We will fill each water bottle with water as we would like them to weigh.
- Using the masking tape, we will wrap four bottles each, and then do the same with the others.
- We will insert the pipe or tube into the space formed by the four water bottles facing the stick. And we will do this for the remaining four.
- We'll use the tape to squeeze the water bottles and pole together.
Keep in mind that the size of the bottle determines the weight of the dumbbell. Just like the length of the tube determines the length of the dumbbell.
homemade sand weights
Making a homemade sand dumbbell takes more time than making a water bottle. In addition, we will need some simple tools that will not require many purchases. The necessary materials are about 5 kilos of sand, two 600 ml plastic bottles, a wooden saw and a wooden block, paper and four screws, markers and a tape measure, a screwdriver and a utility knife.
To build them we will have to:
- We will place the wooden dowel in the two bottles, we will make sure that they fit well.
- We'll use a marker to mark the top of the bottle, then cut it out with a utility knife (cut below the bottle label).
- We'll make sure the top and bottom pieces don't fit together.
- We will use masking tape to join both parts.
- We'll use the tape measure and marker to get the measurement that both pieces would be 30 inches long, then use the wood saw to cut the block in two (these parts would be the handle of the dumbbell).
- With the hole at the bottom, we'll roll the paper up so it's in the shape of a funnel, then use the masking tape to keep it intact.
- We will use the made paper funnel to fill both funnels.
- We will introduce the stick 10 cm deep in each bottle.
- We'll take the two screws and use the screwdriver to screw into the necks of both bottles and keep the tang in the bottles so they can't be removed.
A wooden stick or broom can be used for the dowel. And we must use an electric screwdriver to screw the wooden dowel in, as it is much easier.