Resistance Training Using Low-Cost Water Bottles: An Alternative to General Exercise Equipment

Abstract

Resistance training enhances muscular strength, endurance, and overall physical performance. It typically involves specialized equipment such as barbells or exercise machines. However, water bottles serve as a low-cost and effective alternative, particularly during the COVID-19 pandemic and in contexts with limited resources such as access to equipment, budget, or training space. This article presents a resistance training approach using adjustable water bottles (500 ml to 6 liters), based on the principle of progressive overload, which recommends increasing weight or repetitions by 25% per week. Studies indicate that consistent training for 8-12 weeks can improve muscular strength by 10-15%, increase lean muscle mass by 3-5%, and raise resting metabolic rate by up to 7%. A frequency of 2-3 sessions per week is recommended for optimal results. Additional benefits include improved bone density, body composition, and a reduced risk of non-communicable diseases (NCDs). Training with water bottles is safe, cost-effective, and suitable for individuals at all fitness levels, especially in resource-limited settings. It represents a practical health promotion strategy that can be effectively applied in daily life and aligns with long-term public health goals.