DIY Weights And Other Tips For Workout At Home
If you are used to exercising at the gym, it can be difficult to get into the swing of workout at home. Your gym is likely packed with all the fitness equipment you need: barbells, dumbbells, kettlebells, weight machines, resistance bands, and cardio machines, just to name a few.
Your home work out, on the other hand, probably pales in comparison. Maybe you have a resistance band or mini-band, and if you dig hard enough through the boxes in your garage, maybe you can find an old kettlebell.
Or maybe you do not have any fitness equipment.
With the spread of coronavirus, pretty much like every other aspect of life, your workout routine has been altered in a huge way and it is only natural to feel stressed about it.
But here are some DIY weights and other home workout tips that will help you along the lines:
(a) DIY Dumbbells
Put leftover water bottles or half-gallon milk jugs to good use by making dumbbells for a workout at home. If the small bottles eventually stop being a challenge, simply fill up larger bottles like one-gallon milk jugs with water, rocks, or sand, and keep on lifting!
(b) Homemade Free Weights
Approximately for about $10, you can make your DIY weights—perfect to add a bit of resistance to your home workout routine. Stop by your local hardware or home improvement store and all you need are some PVC scrap tubes and caps, sandpaper, glue, and wet sand.
Kettlebells are a great way to improve your strength and incorporate cardio into your home workout. That said, they tend to be a bit pricey, especially when you are buying bells with different weights. You can create your own set of DIY kettlebells using milk or water jugs, backpacks, tea kettles, jerry or paint cans, even gym bags.
(d) DIY Sandbags
Sandbags add that extra bit of challenge to your home workout that really helps build endurance and tone muscles.
- XL heavy-duty garbage bags (2)
- Duct tape
- Bucket of pea gravel
- Old backpack
Any size sandbag can be filled with weights with rubber mulch, also available at home centers. Use two 55 gallon contractor bags for all size sandbags, If you choose, you can use your duct tape to close them permanently. Otherwise, use the large rubber band included. It works fine.
For less than $20 and under 10 minutes of work, you can make a highly functional DIY piece of equipment to add to your home gym.
(e) DIY Barbell
Work on your shoulder press, squat, and upright row using this easy-to-make piece of home workout equipment:
Simply buy two-gallon jugs of water and slide them on either side of a pole or bamboo stick. If you are worried about the weight shifting, tie socks on both sides of each jug handle to keep them in place. It is that easy!
(f) DIY Weight Belt
If you are looking to add a little resistance to your pull-ups or dips, create your own weight belt that will take no more than a few minutes to make, using a pool noodle, chain, and latch. You can make a versatile piece of workout equipment that will give you the extra push you need.
(g) DIY Slosh Pipe
Never heard of a slosh pipe? You are definitely missing out. This easy-to-DIY piece of home workout equipment is essentially a large pipe filled about two-thirds full with water. As you lift and move it, the water will shift around, putting some serious demand on your core to stay stable and keep it under control.
Some Useful Home Workout Tips
(a) Choose Your Home Workout Space
Designate a corner in your home as your workout spot.
You really only need a space the size of a yoga mat to have a bunch of options for an effective and efficient home workout.
It is best to not exercise in the same place you watch TV or eat. This will help you focus and stay committed to your workout without:
- thinking about the Netflix series you are watching,
- turning on your work computer or
- checking your phone.
(b) Put On Your Gym Clothes
Dress like you are actually going to the gym. You will feel more like exercising when you are wearing athletic clothes.
You might also find it helpful to put on your running shoes and do 15 minutes of house or yard work. It is a great way to warm up and get a little extra energy before beginning your home workout.
You may also want to invest in good, supportive running shoes. Taking care of your feet is extremely important. So do some research into what type of shoe you need to wear for your home workout.
(c) Don’t Give Up On Your Pre And Post Workout Routine
Just because you are switching to a home workout does not mean you should throw all of your rituals and routines out the window.
You can listen to some music you love to get yourself pumped up before you get moving.
And for your post home workout session, a shower will help you feel refreshed and ready to take on the rest of the day. Clean up your space first and set up the equipment for the next day then drink lots of water, eat a meal or snack with clean protein and carbohydrates, and refresh with a shower!
(d) Don’t Be Hard On Yourself
This goes hand-in-hand with setting realistic goals. One mistake people make is not giving themselves enough time to learn. Remember that results don't happen overnight, and form is so important in gaining results.
So, Be patient, utilize your resources, and stay consistent while you plan to workout at home.
And you don't feel like you have to get up right away—you are at home so you are probably not in a rush, so take your time.
Allow yourself to lay on your mat or floor or wherever you are and acknowledge your body and yourself for what you just accomplished! Breathe. Let whatever comes up, come up!