What To Use As Dumbbells

You want to start strength training, but you don’t have a set of dumbbells. That’s a common situation, and the good news is you don’t need them. You can learn what to use as dumbbells with items already in your home. This guide will show you creative, safe, and effective alternatives to get your workout done.

The key is to find objects with a good weight you can grip securely. Look for things with a handle or a shape that fits comfortably in your hand. Always prioritize control and safety over lifting the heaviest thing you can find.

Water Bottles & Jugs: The Classic Choice

Liquid is heavy, and these containers are designed to be held. They are perfect for beginners.

Reusable Water Bottles: Fill them with water, sand, or pebbles. A standard 1-liter bottle weighs about 2.2 pounds when full of water.
Milk or Juice Jugs: A gallon jug (like a milk jug) holds about 8.3 pounds of water. You can adjust the weight by filling it partially.
Plastic Detergent Bottles: These often have built-in handles. Make sure they are thoroughly rinsed and sealed tight.

Canned Goods & Food Items

Your pantry is a mini gym. Cans and bags are great for lighter weights and high-rep exercises.

Canned Vegetables or Soup: Usually weigh between 1 to 2 pounds each. They’re easy to grip and perfect for lateral raises or tricep extensions.
Bags of Rice, Beans, or Flour: A 5-pound bag is a standard weight. For a better grip, place the bag inside a sturdy reusable shopping bag with handles.
Potatoes or Large Bags of Produce: A single large potato can work for a light weight, while a 10-pound bag of potatoes is a serious challenge.

Backpacks & Bags: Your Adjustable Weight System

This is one of the most versatile methods. You can load a backpack with almost anything.

Find a sturdy backpack with padded straps.
Load it with books, water bottles, or bags of sand.
Secure the load so it doesn’t shift during movement.
Wear it on your back for squats and lunges, or hold it against your chest for goblet squats.

Safety Tip for Backpack Workouts

Always start with a lighter weight to test the bag’s durability and your balance. Make sure the zippers are closed completly to avoid spills.

Textbooks & Heavy Books

Large hardcover books have surprising heft. They are excellent for exercises where you hold a single weight with both hands.

Use a single heavy book for goblet squats or chest presses on the floor.
Hold a book in each hand for exercises like bicep curls, but ensure you have a firm grip.

DIY Concrete or Sand Weights

If you’re a bit handy, you can make durable, permanent weights. This project requires caution and the right materials.

Get two empty plastic buckets with handles, or use large plastic bottles.
Mix concrete or fill them with clean, dry sand.
Insert a strong wooden dowel or PVC pipe through the center while the concrete is wet to create a barbell, or just use the buckets as individual weights.
Let concrete cure fully for 48 hours before use.

Common Household Objects by Weight Range

Here’s a quick reference list to help you choose.

Light (3-8 lbs): Large water bottles, toolboxes, bricks, a full kettle.
Medium (10-20 lbs): Loaded backpacks, large paint cans, a car tire.
Heavy (25+ lbs): A small child (for exercises like careful squats), a large bag of pet food, a suitcase.

How to Ensure Your Workout is Effective

Using household items works, but you need to apply good training principles.

Focus on Form: Move slowly and with control. Poor form with a awkward object leads to injury.
Track Reps and Sets: Just because you’re using a water jug doesn’t mean you shouldn’t count. Aim for 8-15 reps per set for muscle building.
Progress Over Time: To get stronger, you need to add more weight or more reps. Add more water to the jug, or put more books in the backpack.

Safety First: What NOT to Use

Some items are dangerous and should be avoided. Never use:

Breakable items like glass bottles or ceramic vases.
Electronics or anything with loose parts.
Pets or living animals (this should be obvious, but it’s worth stating).
Objects with sharp edges or leaking contents.

If an object feels unsafe or you can’t grip it properly, don’t use it. There’s always another option.

Sample Full-Body Workout with Household Items

Try this circuit with a pair of filled gallon jugs (about 8 lbs each) and a loaded backpack.

Goblet Squats: Hold one jug at your chest. Do 12 reps.
Backpack Rows: Hinge at hips, hold backpack handles, row to torso. Do 10 reps.
Floor Press: Lie on floor, press jugs upward. Do 10 reps.
Backpack Lunges: Wear backpack, step forward into lunge. Do 10 reps per leg.
Jug Bicep Curls: Stand tall, curl both jugs. Do 12 reps.
Overhead Tricep Extension: Hold one jug with both hands, extend overhead. Do 12 reps.

Rest 60 seconds and repeat the circuit 3 times.

FAQ: Your Questions Answered

What are some makeshift dumbbells?

Makeshift dumbbells include water bottles, canned food, backpacks filled with books, and bags of rice or dog food. Anything with a secure grip and manageable weight can work.

How can I make homemade weights?

You can make simple homemade weights by filling plastic bottles with water or sand. For a more permanent solution, use concrete mix in buckets to create a fixed weight.

Are water bottles good for weight training?

Yes, water bottles are excellent for light to moderate weight training. Their shape is easy to hold, and you can adjust the weight by changing the liquid or adding sand.

Is it safe to use backpacks as weights?

It is generally safe if done correctly. Use a sturdy backpack, secure the load inside so it doesn’t shift, and start with a lighter weight to test your balance and the bag’s construction.

Getting stronger doesn’t require expensive equipment. By looking around your home with a creative eye, you can find everything you need to start building fitness today. The most important thing is that you begin, focus on moving well, and consistently challenge your muscles. Remember to check objects for safety before each use and listen to your body to avoid strain.