Dumbbells and kettlebells may still be hard to come by, but containers of water are widely available and nearly free. The trick is finding something that’s the right weight, without being too awkward. In this week’s installment of our improvised equipment challenge, we’ll be working out with water jugs.
If you’ve heard the suggestion to use water bottles as weights, it probably only took you a few minutes to realize water bottles are ludicrously light. If you’re a small person, and doing hundreds of reps, then maybe. But most of us, for most purposes, will have to go heavier.
From these numbers, you can get a pretty good idea of what a given container will weigh when full:
To make the perfect weights, though, you don’t just need the right amount of water. You also need a container that isn’t awkward as hell to lift. It’s worth reconsidering specific exercises to find ones that work with whatever containers you have on hand. A five-gallon jug isn’t going to be easy to lift by its handle (if it even has one) but you could hug it to your chest and do squats or lunges.
Another handy way to use water as a weight is to fill a backpack or duffel bag with bottles of water. The bag provides the handles, and the water provides the weight.
Ready for an upgrade? Fill your bottles with playground sand instead. That half-liter water bottle will weigh 3.6 pounds when full of sand, perfect for a Jane Fonda video. A one-gallon jug will be 14 pounds, and a 5-gallon bucket a hefty 68. Latest
Beth Skwarecki is Lifehacker’s Senior Health Editor. She has a bachelor’s degree in biology, has written two books, and is a certified personal trainer. She’s been writing about health, fitness, and science for over a decade, and can front squat 225 pounds.
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1. Dumbbells = Water Bottles or Cans of Food. A water bottle can be used for upper body exercises, such as, bicep curls, tricep extensions or shoulder raises.
In this session we are doing some very simple resistance exercises using regular everyday water bottles as weights.
Water bottles make great weights because they are easy to hold, move around and are found in just about any household! If you don’t have weights or water bottles you can always substitute by using cans of soup.
We’re getting a full body workout in this session by utilizing upper body movements working you shoulders, arms and core. We also get some great leg movements in as well to work your lower body.
As with all of our workouts, always do only what you are comfortable with. Everyone has different ranges of motion so keep yourself healthy and move when it feels comfortable.
To make the perfect weights, though, you don’t just need the right amount of water. You also need a container that isn’t awkward as hell to lift. It’s worth reconsidering specific exercises to find ones that work with whatever containers you have on hand. A five-gallon jug isn’t going to be easy to lift by its handle (if it even has one) but you could hug it to your chest and do squats or lunges.
Ready for an upgrade? Fill your bottles with playground sand instead. That half-liter water bottle will weigh 3.6 pounds when full of sand, perfect for a Jane Fonda video. A one-gallon jug will be 14 pounds, and a 5-gallon bucket a hefty 68. Latest
Another handy way to use water as a weight is to fill a backpack or duffel bag with bottles of water. The bag provides the handles, and the water provides the weight.
Lifehacker supports Group Black and its mission to increase greater diversity in media voices and media ownerships.
If you’ve heard the suggestion to use water bottles as weights, it probably only took you a few minutes to realize water bottles are ludicrously light. If you’re a small person, and doing hundreds of reps, then maybe. But most of us, for most purposes, will have to go heavier.
16 MINUTES UPPER BODY WORKOUT – WITH WATER BOTTLE – NO REPEAT
FAQ
How do you make weights out of water bottles?
Should you use water bottles as weights?
If you’ve heard the suggestion to use water bottles as weights, it probably only took you a few minutes to realize water bottles are ludicrously light. If you’re a small person, and doing hundreds of reps, then maybe. But most of us, for most purposes, will have to go heavier.
What are the ways to maintain weight?
Try to follow a healthy eating pattern rich in vegetables, fruits, whole grains, low-fat dairy, and lean proteins. Stay physically active by exercising adequately helps maintain weight sustainably. Maintain daily water intake properly.
What are water bottle weights?
Water Bottle Weights are very simple and they’re a great way to repurpose trash. This may seem trivial but every little bit helps, y’all! To make some awesome DIY water weights, all you need is the following Nothing too tricky here.
Can you use canned goods as hand weights?
Use canned goods as small hand weights. Canned goods that fit into your hands work well as simple 1–5 lb (0.45–2.27 kg) hand weights. This is especially good if you are starting out and trying to build muscles slowly. Use larger canned goods as heavier weights or medicine balls.