The Centers for Disease Control and Prevention recommends that adults should strength-train major muscle groups twice weekly. You don't have to join a gym to strength-train, but you do need access to weight-training equipment. If you don't want to invest in dumbbells, consider creating your own hand weights by filling plastic milk jugs with water or sand. You can use these weights for many of the same exercises you'd do with dumbbells.
Bent-Over Rows
Bent-over rows work every major muscle in your back, including the erector spinae, a large muscle group responsible for extending your back and holding it steady. Rows also work your shoulders and the pulling muscles in your arms. Stand with your feet about hip-width apart, a milk jug in each hand. Bend over from the hips, keeping your back flat. Pull the milk jugs up alongside your body until your elbows are even with your body. Lower the jugs and repeat, keeping your shoulders level throughout the motion.
Squats
Squats primarily work your glutes, hamstrings and quads. Stand with your feet between hip- and shoulder-width apart, a jug in each hand. Let your arms hang down by your sides as you squat down, hips thrusting out behind you as if you were going to sit in a chair. Squeeze your abs to keep your back flat throughout the motion. Stop when your knees are bent at 90 degrees. Stand back up and repeat. If milk jugs don't offer enough resistance, try using five-gallon buckets filled with sand.
Hammer Curls
Although the built-in handles on the milk jugs are convenient for some exercises, the relatively slender, off-center handle makes the jugs harder to control than a dumbbell or kettlebell. But you can still make use of the jugs for doing hammer curls, which primarily work your brachialis and brachioradialis -- strong pulling muscles in your arms. Your biceps helps, too, but to a lesser degree than it would if your palms were turned up. Pour some liquid or sand out of the jugs to lighten them enough for this exercise, if necessary. Then stand up straight, feet hip-width apart, arms at your side and a jug in each hand. Your thumbs should face forward. Curl the jugs up as far as possible without allowing your elbows to swing forward. Lower and repeat.
Chest Press
Ideally, the chest press should be done on a weight bench. But if you don't have a bench, you can lie face up on your bed or even the floor. Grasp a milk jug in each hand and extend both arms straight up over your chest, palms facing toward your feet. Lower the milk jugs down and out as you bend your arms. Your wrists should stay directly over your elbows until your elbows are level with your shoulders. Push the jugs back up and repeat. This exercise primarily works your pecs, triceps and shoulders.
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