Household Strength Training Tools Hiding in Plain Sight
Before you invest in dumbbells, kettlebells, or sliders, let’s use the gear you already have.
Water Jugs: Your Built-In Kettlebells
A gallon jug weighs about 8 pounds — perfect for strengthening after physical therapy.
Use them for:
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Deadlifts
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Farmer carries
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Rows
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Front-loaded squats
Post-rehab tip: Hold the jug close to the body to reduce shear forces on the back.
Your Backpack: The Adjustable Dumbbell
A backpack is the most underrated strength tool in any home.
Fill it with books, water bottles, or canned goods until you reach the weight you need.
Use it for:
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Weighted squats
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Split squats
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Loaded marches
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Glute bridges (placed across the hips)
Why it’s rehab-smart: Adjustable weight lets you progress safely without jumping too fast.
Towels: Sliders + Resistance
A simple towel allows for joint-friendly, core-building, strength-enhancing movements.
Try:
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Hamstring sliders
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Mountain climbers
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Plank drags
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Isometric towel rows against a sturdy pole or countertop
Countertops: Stability + Leverage
Your counter becomes a support surface and an incline tool.
Use it for:
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Incline push-ups
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Countertop rows
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Supported squats
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Hip hinge practice