At Home Workouts for Women Without Dumbbells

Lexi Gott Updated on Jun 23, 2026

At Home Workouts for Women Without Dumbbells

Lexi J Wellness workouts are known for being "dumbbell only" workouts. But what if I told you that you don't even need real dumbbells to get an effective workout in?

Mind blown, I know.

Look, I am very well aware that life happens. Maybe you are on vacation. Maybe you are staying at a hotel with a "gym" that has one broken treadmill and a yoga mat from 2009. Maybe you are brand new to fitness and just haven't committed to buying weights yet. Maybe your dumbbells are literally right there but you are already in your pajamas and there is absolutely no way.

Whatever the situation is, no dumbbells? No problem! But what is NOT okay is letting that be the reason you skip your workout. 😤

Your intent matters more than your access.

Your Muscles Don't Know the Difference (And Neither Does the Milk)

Here is a fun little fact that will change your life: your muscles cannot tell the difference between an 8-pound dumbbell and an 8-pound gallon of milk. (Am I the only one who was genuinely shocked that a gallon of milk weighs 8 pounds?!)

At the end of the day, resistance is resistance. Your muscles simply recognize that they are being challenged, and that challenge is what helps you build strength over time. Fancy equipment optional. Showing up is not.

When COVID shut down the world and dumbbells were suddenly impossible to find, we figured this out together. We have been here before. We know it works.

So What Can We Actually Use?

Take a look around your house, hotel room, garage, shed, car trunk wherever you are. There are probably a million things you are completely overlooking as workout equipment right now.

Here are some of my personal favorites:

Canned goods: Perfect for shoulder day or upper body work. Grab two of the same size and get after it.

Gallons of milk or water jugs: A full gallon is right around 8 pounds great for lower body exercises, goblet squats, rows, and more.

A backpack filled with books or rocks: Sounds unhinged. Works incredibly well. Load it up, throw it on, and suddenly your bodyweight squats just got a lot more interesting.

Laundry detergent bottles: Heavier than they look, easy to grip, and they come in multiple sizes so you can actually progress. Smells clean too.

Heavy boots or shoes: Great for leg lifts and lower body resistance movements when you need a little extra load. Fashion meets function.

Your kids: Throw them on your back or shoulders. I promise they will absolutely love being part of the workout and you will absolutely feel it the next day. 😂 This is a beginner friendly at home workout and a bonding experience all in one.

Ready to Put It to the Test?

All of these swaps work seamlessly with our LJW workout programs designed specifically for women, built around dumbbells (or whatever you have got on hand).

If you have been waiting for the right time to start, this is it. Your gallon of milk is ready. We are ready. Let's go.

The Most Important Thing to Remember

If it is important to you, you will make it happen. Not every day is going to look perfect and it does not have to.

Your body may not know the difference between a dumbbell and a rock, but it absolutely knows the difference between making it happen and choosing not to.

So go find your gallon of milk. Load up that backpack. Grab those cans. And get your workout in because you showing up today, with whatever you have, is exactly what at home workouts for women are all about.