HOW TO LIFT WEIGHTS WITHOUT DUMBBELLS OR BARBELLS

It’s a bit concerning to suddenly not have access to dumbbells, barbells, or other common gym equipment. It can feel impossible to figure out how to match some of the external loads that a 50-85 lb dumbbell or 135-225 lb barbell provides if you’re used to that when you go to the gym. Bodyweight exercises are an excellentption and can certainly be used to help you to stay strong and move better, but what about if you are jonesing for some good old fashion heavy weight and you don’t have anything more than 15-25 lb dumbbells at home? 

EDGE ESSENTIALS HOME WORKOUT GUIDE

Believe it or not, there are some great options at a hardware store like Home Depot. For around $75.00 you can snag all you need to add safe and effective external loading to your workouts at home. Here’s a shopping list of items that will be your solution to a home gym setup that will make you forget you ever needed a dumbbell, a kettlebell, or a barbell!

Sandbags:ou can get sandbags at different weights. They come anywhere from 20-50 lbs and can be added to a backpack, a carry-on size suitcase, or a bucket to create an excellent weighted option. 

Buckets: A few small buckets can create a weighted option if you add sand, bricks, or a water jug to them. Now you have a heavy implement with a handle. 

Water Cooler Jug: Grab a jug of water made to go into the vertical water coolers at offices or in waiting rooms. This is going to be a perfect implement to load up certain exercises and most of them have a perfect handle on them to hold while using. Keep in mind as well that a gallon jug of water serves as a perfect solution to a medicine ball. 

Bricks: Pick up a few different sizes of bricks. You can hold them in your hand or you can add them to a bucket or backpack to create an excellent weight vest or dumbbell like implement with the bucket. 

Here’s my point:f all of the dumbbells were wiped from the earth tomorrow, we would be just fine. Between great bodyweight exercise strategies and items you can find at your local hardware store, you will be equipped with everything you need to stay strong and keep getting stronger through progressive overload principles using heavy weights. 

Now that you know you can do weight lifting and external resistance exercises at home without heavy dumbbells or gym equipment, let us help you to create an individualized programs and to coach you every step of the way from anywhere. The old world wide webby thing allows us to come to you! Take a look HERE at Edge Online Custom Training options. We would love to coach you, help you to stay on track, make your workouts fun and exciting, and continue to keep you healthy while you meet all of your physical goals. There is no reason why you have to put any of that on hold. We are here and ready to guide you every step of the way.

Like what you read?  
Sign up now to get the latest tips and advice

ABOUT THE AUTHOR

Tim DiFrancesco, PT, DPT spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

For training and nutrition advice, follow us on:
• Twitter http://twitter.com/tdathletesedge
• Facebook http://www.facebook.com/tdathletesedge
• Instagram http://instagram.com/tdathletesedge
• YouTube https://www.youtube.com/user/tdifranc1
• Sign up for our newsletter and follow our blog at http://www.tdathletesedge.com