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Sports is essential to maintaining the health of the individual, and is essential for a life free of pain caused by the repetition of daily activities such as sitting and the use of electronic devices. The more weight, the more weight, so in this article we will show ways to make dumbbells at home, the benefits of using them, and home alternatives to them.

How to do weights at home

Weights can be made at home using one of the following methods:

1. Plastic water bottle weights

A weight of 10 kg can be made from water bottles by following the following method:


  1. 8 plastic containers.
  2. Strong adhesive tape.
  3. Wooden stick or plastic tube.


  • Fill plastic containers with water according to the desired weight, as each four pint plastic containers will weigh approximately 4.5 kg, and it is recommended to use a body scale to determine the required weight.
  • Fixing the bottle caps with the adhesive tape to prevent water leakage
  • Assemble all four packages together, and secure them with adhesive to make them stick together.
  • Put the two ends of the stick at the base of each group of packages in the space between them, and it is recommended to cut the stick to get a weight that can be carried with one hand, or it can be kept long to carry the weight with arms.
  • Secure the stick to the packages with tape and the weight is ready to use.

2. Plastic sandbag weights

Weights can be made in a short time using sand by following the following method:


  • Two plastic bottles of 600ml or more.
  • 4.5 kg of sand.
  • Wooden stick with the thickness of the package opening.
  • Screws and bolt clamping tool.
  • paper. 


  • Cut the top of the packages using the scalpel, and cut off about one third of the top, and it is recommended to use a pen to draw the line at which we will cut the package to facilitate this process.
  • Cut off the bottom of the packets, which is about a third, or by cutting the part that is under the product label.
  • Lay the top and bottom cuts on top of each other, to form a short bottle, and secure them with tape.
  • Bring the stick and cut 30 cm of it using the saw.
  • Fold the paper diagonally to make a cone.
  • Put the cone in the two bottles and pour sand in it, leaving a small space on top.
  • Insert the cut stick into the mouth of one of the two bottles, making sure to insert it into the sand at a distance of 10 cm.
  • Fixing the stick to the nozzle of the vial with screws, it is necessary to choose a stick with a diameter slightly less than the diameter of the nozzle of the vial; In order to stabilize the sand and prevent its exit, silicone can be used to fill the space between the stick and the nozzle to ensure greater stability.
  • Put the second end of the stick in the other vial in the same way, fixing it as in the previous step, so that the weight is ready for use.

3. Cement weights

It is possible to make cement weights with greater weight than the previous two methods as follows:

  1. Cut a wooden stick 30 cm long.
  2. Install 10 screws on each end of the stick, while confining them to a distance of 2.5-4 centimeters, as the screws help in securing it within the cement.
  3. Bring a small pail according to the desired weight size, and put an amount of sand and cement in it, and the amount of sand should be twice the amount of cement, then mix the ingredients together well.
  4. Mix one tablespoon of white glue in two cups of water.
  5. Add the previous solution to the sand and cement pail, and add more water as needed until it becomes a homogeneous creamy consistency.
  6. Place one end of the stick into the pail of the cement mixture, making sure it stays as straight as possible.
  7. Leave the mixture to dry completely for 2-3 days.
  8. Make the cement and sand mixture in a pail similar to the first by following the previous steps.
  9. Put the stick installed in the first bucket inside the second bucket in a place that is easy to install straight in one of the corners of the house.
  10. Leave the mixture to dry completely for 2-3 days.
  11. Cut the plastic bucket from the cement using a scalpel, and it is recommended to heat the scalpel to facilitate the cutting process.
  12. Grind the edges of the cement using sandpaper.
  13. Making a mixture to protect the cement from disintegration, by mixing glue and water, and the amount of glue should be twice the amount of water.
  14. Paint the surface of the concrete weights with the previous solution using the brush, and leave it to dry.
  15. Cover the cement surface with adhesive to increase its protection, so that the weight is ready for use.

Benefits of using weights at home

The use of weights in home exercises contributes to many benefits, the most important of which are presented below:

  • Contribute to increasing the effectiveness of exercises that target a specific muscle group.
  • Dumbbells are more effective when doing exercises that target more than one muscle group at once, increasing the size and strength of the body's muscles than gym machines that target one muscle group.
  • It is easy to obtain or make, as well as easy to store at home, and can be used at a time that suits the individual, unlike shared gyms.
  • Weight-loss exercises are most effective in losing fat and building muscle, when combined with rapid cardio exercises.
  • Weights contribute to an increase in bone density and strength, which prevents them from breaking easily.

Alternative tools for making dumbbells at home

One can use the following household items to make dumbbells:

  1. Packages of canned food, as their weights can be graded according to the level of the individual.
  2. Bags of grains, legumes, rice and the like.
  3. Wall paint packs, they are heavy in weight, so they are suitable for people who need more weight.
  4. Books, and their number can be varied to change the weight according to need.
  5. Vegetable and fruit bags.
  6. Spoons or forks, 10 spoons can be attached to each other with a rubber band and used as a weight.
  7. Cleaning supplies can be filled, and can also be filled with water or sand.


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