For strength training at home,

It’s going to require some creativity. For you real precise numbers people (me), it’s also going to require a little letting go…

So let’s get started. Most exercises can be categorized with Small, Medium, or Large weights. From there, just adjust your repetition count to get to the level of fatigue you need.

Small objects:

About 2-8 lbs is appropriate for most people.

How to choose for you - It should be a weight you can lateral shoulder raise about 12 times, and Y-Raise at least 8 times.

Ideas - Filled water bottles, 2-liters, gallons, Bags of rice or beans, Small handbag of stuff.

Medium objects:

12-25 lbs for most women and 20-40 lbs for most men.

How to choose for you - something you can shoulder press 5-8 times and chest press or bent over row 10-15 times.

Ideas - Small bag of pet food, back pack with books, full tote bag or grocery bag.

Heavy object:

Twice as heavy as your medium (or two mediums). 25-50 lbs or more, depending on strength.

How to choose for you - You can 'bear hug' goblet squat or deadlift for at least 6 reps, but heavy enough that 12+ reps is challenging.

Ideas - Rock salt, backpack full of heavy stuff, big pet food bag, garden soil or mulch, Small- to medium child, laundry basket (for deadlifts).