If you’re going to be stuck at home due to lockdown and are unable to go to the gym, you may feel hopeless without the gym equipment you are used to to get in a good full-body sweat. And while bodyweight workouts are effective, if you’re looking to fast-track muscle gain and weight loss, weightlifting is hard to beat. These seven household items will give you a substitute for dumbbells you are used to in gym-
1. Water Bottles
A 1-litre bottle is the perfect switch for a dumbbell. They are the easiest to find. They make the perfect substitute for 1-kilo weights suitable for any kind of workout. Use a bottle with ridges for a better grip.
2. Bags of rice or grains
Bags of grains or rice come in different sizes and you can choose your weight according to your workout routine. The smaller bags can be used as individual weights for both your arms and the larger ones can be used as a single one like a kettlebell. Such bags are easy also easy to grab and easy to lift.
3. Textbooks
Thick, heavy books make a good substitute for dumbbells at home, in the office or anywhere you can find them. If you wish to exercise both arms at the same time, find books of approximately equal weight.
If you have only one book or can’t find two similar ones, exercise one arm at a time. Use a large book, such as an unabridged dictionary, as a single, heavy weight. And as with the canned goods, you can also fill a bag with books or do exercises like push-ups and Bulgarian split squats on a stack of books.
4. Suitcase Filled with Whatever You Want
This is the tote bag idea on steroids. You fill it with cans, a combination of the items above, or whatever you want. Just be sure to weigh the suitcase beforehand so you know what it weighs on its own. An empty Away Carry-On weighs 7.6 pounds, for some reference. Once you hit that ideal weight (Matheny suggests 10 pounds for beginners, 20 pounds for people who workout semi-regularly and 30 pounds for experts), it’s time for more squats.
5. Take a stone rolling pin…
If you’re lucky enough to have a rolling pin that’s made out of marble or granite, you’ve also got a super effective workout tool. This pins can weigh up to 5kg and function like a very small two handed barbell. If you’ve only got wooden rolling pins, try attaching your milk bottle weights to the middle using string. Standing with your feet shoulder-width apart, take your rolling pin slowly raise it up to your chest. Your elbows should be pointing straight up and down, and you should be able to feel it in your arms. Aim for three sets of 12 reps.
6. Take your average dining room chair…
Ok sure, a household chair isn’t an exact substitute for not having weights, but it is an extremely versatile tool for creating a no-equipment workout. For safety’s sake, try to choose one that’s wooden or metal, and take the cushion off if possible. Start by sitting on the chair with your arms by your side, holding onto the front part of the chair. Then extend your legs out in front of you, lift yourself off the chair and lower yourself down and then up. Congrats – you’ve just done your first bodyweight dip. Dips are awesome for building a sleek, athletic upper body, and if you get good at them add resistance by popping books in your lap.
7. Socks Filled with Pebbles
Want a fill-in dumbbell that’s a bit more condensed and easy to hang onto? Consider filling an old pair of socks (as long as they don’t have any sizeable holes) with pebbles or rice. This will give you a stylish weight (if you choose cute socks) and a small enough dumbbell to use for at-home aerobics.
As you can see, working out at home is much more convenient than you probably thought. Skip the visit to the gym and start searching for your best household dumbbell replacements instead.