No gym? No problem
The Household Equipment Guide.
Here is the full list — organized by weight range so you can find your level without overthinking it.
Light — roughly 1 to 3 pounds
For shoulder work, mobility exercises, and anyone starting fresh
- A standard can of soup or vegetables — about 1 pound, fits perfectly in the hand
- A jar of peanut butter — good grip, awkward shape which makes it harder
- A full 16 oz water bottle — lightest adjustable option, fill it less for even lighter
- A hardcover book — flat and wide which challenges grip differently than round objects
- A bag of frozen vegetables — conforms to your hand, doubles as ice pack afterward
- A full bottle of ketchup or mustard — handle makes it surprisingly usable
- A small flashlight — good for single hand exercises
- A full travel sized shampoo bottle — good for very light wrist and forearm work
- A TV remote — barely counts but if that is where you are starting, that is where you start
Medium — roughly 4 to 8 pounds
The sweet spot for most upper body and carry exercises
- A full half gallon milk jug — about 4 pounds, handle makes it perfect for carries
- A full gallon water jug — about 8 pounds, the single most useful household weight
- A large Gatorade bottle filled with water — adjustable by how much you fill it
- A two liter soda bottle filled with water or sand — sand makes it heavier and more stable
- A bag of sugar or flour — 5 pounds, awkward shape is a feature not a bug
- A full laundry detergent jug — handle is excellent for farmer carries and rows
- A medium sized pot or saucepan — hold the handle, instant dumbbell
- A full large can of paint — handle built in, serious weight, don't spill it
- A full bag of cat food or small dog food — around 8 pounds, satisfyingly awkward
- A filled reusable water bottle — wide mouth bottles are easiest to grip
Heavy — roughly 10 to 25 pounds
For carries, loaded walks, and people who are ready for a real challenge
- A full large bag of dog food — 20 to 40 pounds depending on size, the ultimate awkward carry
- A full bag of potting soil or mulch — perfect for loaded carries, available at any hardware store
- A large laundry detergent bucket — handle designed for carrying, excellent weight
- A backpack filled with books — adjustable by adding or removing books, worn on front for goblet squat style holds
- A backpack filled with canned goods — same idea, slightly heavier per volume than books
- A case of water bottles — about 25 pounds, awkward rectangular shape makes it genuinely hard
- A full large stock pot filled with water — adjustable weight, two hand carry
- A car washing bucket filled with water — fill it to whatever weight you want
- A toolbox — most households have one, built in handle, real weight
- A full five gallon water jug — about 40 pounds when full, use carefully and grip with two hands
- A bag of sand from a hardware store — cheap, adjustable, fill a backpack or a bag
Wearable weight — for walks and rucking
Anything that lets you carry weight on your body for longer distances
- A backpack with books or canned goods — the classic ruck setup, start with 10 pounds and build
- A loaded school backpack worn on the front like a vest — keeps weight centered over your core
- A child's backpack filled with rice bags worn as a makeshift weight vest — creative and effective
- A messenger bag with weight in it worn across the body — uneven weight which challenges your core differently
- Winter coat pockets filled with canned goods — not efficient but technically works for a short walk
- Ankle weights improvised from long socks filled with rice and tied shut — light but adds resistance to leg raises and balance work
Odd objects that work surprisingly well
- A watermelon — seasonal, excellent weight, completely absurd, perfect for the brand
- A large dictionary or encyclopedia — nobody uses these anymore, now they are weights
- A full wine bottle — about 3 pounds, fits the hand well, do not drop it
- A cast iron skillet — one hand deadlift, rows, carries, legitimate weight training
- A full bag of ice — cold, dripping, uncomfortable, and about 10 pounds, character building
- A full cat litter jug — handle is excellent, weight is real, smell is motivating
- A full jar of coins — surprisingly heavy, terrible to drop
- A laptop bag loaded with a laptop and chargers — already assembled, handle included
The golden rule of household weights
If you can hold it safely, carry it without dropping it on your foot, and complete the movement with control — it counts. The exercise does not care what the object is. Your muscles do not know the difference between a 10 pound dumbbell and a 10 pound bag of rice. They just know weight.
The only real rules are do not use anything fragile, anything with an unstable lid, or anything that would be genuinely catastrophic to drop. Everything else is fair game.