We’ve told you about it before, and we’ll tell you about it again. Home gyms are a big trend, and they really aren’t going anywhere. Women, and men, are building up their at-home gyms. We even predicted it as a trend at the turn of the new year. Even Aldi and Kmart are jumping on board.
We’ve also disproven the myths around women lifting weights (no, you won’t look like The Rock), and men lifting weights — if you’re aiming for hypertrophy, go for moderate weights.
So now that you’re all set on both weights and on home-gyms, it’s time to combine the two. It’s time to scrounge around your living quarters and find what everyday household items you can use to lift weights. Don’t forget to check the garage, too!
Household Weight #1: Cartons
Whether it’s a carton of milk, or an old bottle of water (they really do come in massive sizes), these are great options because the handle is right there for you. Perfect for gripping and weight lifting.
Make sure to finish whatever inside the bottle (don’t want to spoil something you’ve paid for) and fill it with water. If you don’t like the sloshing, you can always pack it full of dirt, rocks or sand.
Household Weight #2: Laundry Detergent
Another big old bottle that you (definitely should) have lying around the house. These are a great op for kettlebells. And, like cartons, they usually got handles. Do a kettlebell swing, any variation of squats, Russian twists and more.
And, like cartons, you can fill them with other liquids once they run out — or, dirt, rocks or sand.
Household Weight #3: A Backpack
Remember how heavy it felt to lug a backpack of books around as a kid? Honestly, sometimes it felt like we’d tip backwards from the force of all that weight.
Well, now you’re an adult, and hopefully a little bit stronger — so it’s time to bring the backpack back. Fill them up with (no, not dirt, rocks or sand) cans, or full bottles, or books to really go down memory lane. Lunges, pushups, squats — the list is endless.
Household Weight #4: Laundry Basket
Not an empty one, unless you’re super new to weights. If you’ve got a basket full of dirty laundry, or clean laundry you’re yet to put away, use that heavy weight as an option for deadlifting at home. Once again, the handles are helpful.
Household Weight #5: Pet
…food. Or an actual pet, if they’re docile enough. Maybe. But bags of pet food are often quite heavy, so are great for lifting heavier weights, or lugging around. Just make sure the bag is unopened, or very well sealed.
Side effect: your pet may interrupt your workout more than usual.
Household Weight #6: Paint Cans
Recently redecorated? Or planning to, but never got round to it? Well, it’s time to put those paint cans stashed away in your garage to good use. Another great option — yes, due to the handles — these are great for farmer carries, or even a single-arm overhead lift.
Household Weight #7: Your Own Body
It’s one we often forget, but yes, body weights are a thing and do affect your workout. As Kate Kraschnefski, the Australian Institute of Fitness‘s head of training, says “Bodyweight exercises can be utilised in a way to build muscle, absolutely!”
Or, if you’ve got an adorable toddler running round…well, they’re anywhere between nine to 15 kilograms. Might complain a little though.
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