Water Jugs: Homemade Weights Scaled by the Liter

5- and 8-liter water jugs become adjustable weights: one liter weighs one kilogram, so each student sets the load by filling them more or less. Students work a strength circuit in stations and learn to choose the right load using reps in reserve.

How to play

1. Explain the liter-to-kilogram equivalence and reps in reserve (RIR): choose a load that lets you finish the set with 2 or 3 reps left in the tank (3 min).
2. In groups, fill jugs to different levels (2, 4, 6 and 8 liters) using a measured jug as a guide, label them with a marker and spread them across six stations (5 min).
3. Six-station circuit, 40 seconds of work and 20 to switch: goblet squat, Romanian deadlift with two jugs, one-arm row, overhead press, farmer's carry between cones and lunge with the jug at the chest (12 min, two rounds).
4. After the first round, each student writes down their load and RIR at each station and decides whether to change jugs for the second (within the circuit).
5. Empty and clean up: the water goes to the school's garden area, and the group discusses what this equipment would cost compared with dumbbells (5 min).
6. Wrap-up: what other homemade loads can be scaled the same way (a backpack with books, bags with bottles) and how to use this at home (3 min).

Rules

• Jugs are tightly closed and the handle is checked for cracks before use.
• Lift from the floor with a neutral back and the load close to the body.
• No more than 4 liters per hand for the overhead press.
• The farmer's carry is walked, never run.

Variations

Adaptations

• Limited mobility: do rows, presses and curls seated and carry the jug on the lap at the carry station.
• Low back injury: replace the Romanian deadlift with a glute bridge holding the jug on the hips.
• Intellectual disability: each station has a picture card of the exercise and the suggested jug marked with a color.

Learning goals

• Choose an appropriate load using reps in reserve.
• Perform basic strength exercises with safe technique using homemade equipment.
• Value low-cost options for training outside school.

Equipment for a class of 25

• water jugs: 24
• cones: 6
• log sheets: 30
• timer: 1

Teacher tip

Ask students or the cafeteria for empty jugs a week ahead. A full 8-liter jug (about 18 lb) is the most this session needs.

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