Home Workout for Seniors Using Everyday Objects

You can get a full-body strength workout at home with nothing more than a soup can, a medium-sized water bottle and a milk jug filled with water. The ten exercises below take about 20–30 minutes.

A common misconception about exercising is the belief that you need equipment or a gym membership to work out. While those things can be helpful, there are plenty of ways to get a great workout without them, and household items are an easy way to start strength training for seniors.

What Household Items Can You Use as Weights?

A soup can, a water bottle and a full milk jug work well because each gives you a different amount of resistance. Each of these objects will provide different resistance levels. For each exercise, I'll suggest an item to use, but feel free to choose a heavier or lighter option if needed.

10 Strength Exercises with Everyday Objects

1. Water Bottle Bicep Curls

How: Hold a water bottle in one hand, curl your arm upward, and slowly lower it back down. This strengthens your biceps. Repeat on both arms 8–10 times.

2. Water Bottle Shoulder Press

How: Hold a water bottle, press it overhead, then lower it back down. This strengthens your shoulders and arms. Repeat on both arms 8–10 times.

3. Milk Jug Deadlifts

How: Stand with feet shoulder-width apart, hold the milk jug with both hands, push your hips back and bend at the waist to lower the milk jug toward the floor, then stand up straight. This strengthens your legs, glutes, and lower back. Repeat 8–10 times. (Note: If you experience back pain, avoid this exercise or consult a trainer before proceeding.)

4. Milk Jug Chair Squats

How: Hold the milk jug close to your chest and sit down on a chair. Stand back up. This strengthens your legs and core. Repeat 8–10 times. (This is the same movement as our 30-second chair stand test, so it's a nice way to track your progress.)

5. Bent-Over Rows

How: Bend slightly at your hips and knees, hold the milk jug in one hand, and pull it toward your chest, then lower it back down. This works your back and arms. Repeat on both sides 8–10 times.

6. Soup Can Side Arm Raises

How: Hold a soup can in one hand, raise your arm out to the side, and slowly lower it. This strengthens your shoulder and improves stability. Do both sides 8–10 times.

7. Milk Jug Tricep Extensions

How: Hold the milk jug overhead with both hands, bend your elbows to lower the jug behind your head, and then straighten your arms. This works the triceps. Repeat 8–10 times.

8. Milk Jug Step Ups

How: Hold the milk jug with one hand and step both feet up on the step, then both feet down. Repeat this 15–30 seconds with the milk jug in one hand, then 15–30 seconds with the milk jug in the other hand. This strengthens your legs.

9. Water Bottle Core Twists

How: Sit or stand holding the water bottle in front of your chest. Twist your torso to the right, then to the left. This strengthens your core and improves mobility. Twist in both directions 8–10 times.

10. Milk Jug Farmer's Walk

How: Hold the milk jug in one hand at your side, stand up straight with your shoulders down and back, and walk forward 10–15 feet. Switch hands and repeat 4–6 times. This improves grip strength, posture, and balance.

How Long Does This Home Workout Take?

Going through all ten exercises 1–2 times gives you a full-body session lasting 20–30 minutes. This workout strengthens all the major muscle groups without the need for equipment or a gym membership! When you're ready for more challenge, try these resistance band exercises.

Important tip: It's important for exercises to feel challenging, but if any movement causes sharp pain, stop immediately. Consult a doctor and seek guidance from a trainer before trying that exercise again. We can also coach you through this routine with in-home personal training. Feel free to contact me with any questions.