How to make your own dumbbells at home

You can make your own dumbbells to improve your fitness and fitness using many household items. Milk bottles, canned goods, and everyday items can all help you stay in shape. Let’s both save money and exercise to have a standard body!

Table of Contents

Light weights

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Use a milk jug. Pour water, sand, stone or concrete into a clean plastic milk jug with a capacity of 4 liters. Remember to choose a jar with a handle; You will need the handle to complete the number of lifts. Grasp the handle of the milk bottle to raise and lower it like exercising with dumbbells.

With kettlebells, you can do bicep curls, tricep exercises, bent-over rows, pec flyes, deadlifts, and shoulder raises.
You can also hold weights at your sides while doing squats or lunges.

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Lift cans of canned food. Hand-held food containers can also be used as simple dumbbells. This is great if you’re just starting out and want to build muscle slowly. Use larger boxes in place of heavier weights or dumbbells.

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Make dumbbells out of plastic water bottles. Instead of putting plastic bottles in the recycling bin, fill them with water or gravel or sand. Remember to weigh to make sure the weight of the two bottles on either side is equal. Lifting water bottles is like lifting dumbbells. ^{[1] X Research Source}

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Make arm weights out of water bottles. Instead of using water bottles as dumbbells, this method wears multiple water bottles on the arm like wrist weights. Pour sand into the bottle before wearing it on the arm. For heavier weights, add more water after filling with sand.

Once you have filled the bottles, you will use clear tape to tape the bottles around your arm. The tape will not stick to the skin; It just sticks to the water bottles to hold the bottles together. You can also use duct tape, but make sure you don’t get it on your skin. Only attach the bottles tightly enough to prevent them from slipping off the arm.

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Make a dumbbell ball with a basketball. Take an old basketball and drill a hole into one of the black stripes on the ball. This hole should be large enough that you can use the funnel to pour heavy material in. Place the funnel into the hole and fill with sand or gravel until the ball reaches the desired weight. Use a bicycle patch kit to seal the hole. You can also use duct tape if you don’t have a tire patch kit. ^{[2] X Research Source} Now the old basketball has turned into a practice ball.

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Make wrist weights with socks. Pour the dried beans into a clean sock. You can also use gravel or small pebbles to make the weight heavier. Sew or seal the open end of the sock. Then you’ll either sew the ends of the sock together or sew Velcro on the ends so they can be removed easily.

Use a scale to adjust the weight. Pour the material into the socks until the desired weight is reached, then trim off the excess fabric. If you want to make heavier weights but the sock doesn’t have enough room to pour the material, use a larger sock.
When looking for socks to use as weights, make sure you choose one that is long enough to wrap around your wrist. If the sock is too long, add the material until the sock fits around your wrist, then trim off the excess fabric before stitching it closed.

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Use bags of rice or beans. These food bags are great for making mini dumbbells if you are a beginner. You can use it right out of the kitchen cupboard to do bicep curls and other small weightlifting moves.

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Cut bicycle tubes into dumbbells. Take a bicycle tube and cut it into equal lengths. Use fabric tape to stick one end of the tube, then pour sand in. Glue the other end with fabric tape. You can straighten it or curl it in a circle until the two ends meet and fix it with fabric tape. ^{[3] X Research Sources}

This is a very suitable method for making weights of different sizes. Start with a weight of 500 g or 1.5 kg. Use a scale to weigh the dumbbells before sealing.

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Make a weight vest. Look for a fishing vest or vest with lots of small pockets. Pour sand or concrete into plastic bags and put in all bags. You can wear a weight vest while running, doing pull-ups, push-ups, or walking. ^{[4] X Research Sources}

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Use paint cans. Grasp the handles of the paint cans. Most paint cans are heavier than water bottles or cans, so you can use paint cans for muscle building exercises. The handle allows you to grip to perform movements like when working with dumbbells.

Make weights heavier

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Use a 20 liter bucket. Pour sand, stone, concrete, even water into the bucket. Use these heavy buckets to roll weights, or you can connect two buckets with a wooden bar and use in lying chest presses.

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Make dumbbells with water bottles. Buy 2 packs of 6 bottles of water each. Use fabric tape to symmetrically glue a water block on each side to an iron bar so that it is easy to hold. This goes well with any exercise you do with barbells, such as lifting weights or pushing chests.

If 2 packs of water bottles are too heavy, don’t use half-filled water bottles either. A water bottle that is only half full will wobble and vibrate the iron rod. Instead, stick each filled water bottle to the iron bar.
If 2 packs of water are not enough, you can use 4 or 6 packs to stick to the iron bar. You can also glue individual water bottles to each end of the iron. Remember to leave enough space on the iron bar for both hands to grasp with wide and narrow distances.
Glue the tape so that it is effective. Glued horizontally, vertically and diagonally to fix the water cylinders to the iron bar.

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Find old tires thrown in the yard. Tires are used in many exercise and bodybuilding sessions. You can add weights to regular tires, or go to the scrap yard to find tractor tires. Flipping the tires or tying a rope to the tire to pull the back of the body are two of the tire exercises like weight training. ^{[5] X Research Sources}

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Make the tube wobble. It is a plastic tube filled with about 20 kg of water. The benefit of this tube is that the amount of water is unbalanced and turbulent in it, causing you to use your muscles to try to keep your balance as the water moves from one end of the tube to the other. You can make your own spools out of PVC pipes. Use a tube about 10 cm in diameter and about 2.7-3 meters long. Put a cap on one end of the tube, fill it halfway with water, and cap the other end to seal. ^{[6] X Research Sources}

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Use a gym bag as a sandbag. Sandbags are similar to spools in that they are unstable, constantly shifting their center of gravity, and require you to engage more muscles as you exercise. Make sandbags simply by pouring sand into 20 -22 liter freezer bags. The sandbag should weigh about 25-30 kg. Nest the 2 bags together to prevent them from bursting, then seal the mouth of the bag. Tuck these sandbags into your gym bag. Zip up your bag, and you’re ready to practice! ^{[7] X Research Sources}

Another way to make sandbags is to use a military/navy backpack or burlap laundry bag. Fill the small gravel in the construction scrap bag. You can pour 5, 10 or 12 kg of gravel into each bag and seal it with duct tape. Make 5-6 such bags and put them in the backpack until the desired weight is reached. ^{[8] X Research Sources}
Add or remove bags of gravel for different weights. Use the scale to determine the weight of the sandbag before starting to exercise and add or reduce weight as desired. If you don’t need to change the weight, you can put sand or gravel directly into your backpack, but that won’t make it easy to add or remove weight.
Remember to leave space in the bag to allow the sand or gravel to move.
If you plan to do heavy weights, be sure to choose a sturdy sports bag.

Making dumbbells

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Use a bottle of milk or water. Pour water or sand into a 2 liter clear plastic milk or water container. The jar should have a handle so you can hold onto it and do the exercises with the dumbbells.

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Use paint cans as dumbbells. Because of their shock-resistant design, old paint cans can make great improvised dumbbells. You just need to use paint cans like dumbbells in your dumbbell exercises.

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Use potato sacks as dumbbells. Buy a bag of potatoes, rice, or sugar from many grocery stores. Fill the bag with sand until the desired weight is reached, then tie the top end of the bag in a loop. Use a lanyard or tape to secure the loop you just tied to prevent it from coming off. You can use reinforced fabric tape around and on the bottom of the bag to secure it.

You can use this method to make a variety of dumbbells of different weights. Use a scale to determine the weight of the bag before tying the bag closed.

Warning

Carefully check homemade weights before using them in heavy exercises. Make sure the tape is firmly attached and that nothing falls out to hurt you.
Always consult your doctor or health professional before starting an exercise program.
When practicing with homemade barbells as described above, remember to have a support person watch for safety. This is especially important in chest thrusts, where exhausted muscles can cause the barbell to press on the larynx, even more severely.
Be careful with homemade dumbbells; If your wrist hurts after (or during) a workout, you must stop using it and purchase a specialized dumbbell.

Steps

Light weights

Make weights heavier

Making dumbbells

Warning

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