Key takeaways
- A sturdy backpack filled with books or water bottles is a free, adjustable weight.
- Pack it tightly so the load can't shift, and check the straps and seams first.
- Squats, lunges, rows, push-ups, hip hinges and carries all work well with a backpack.
- Add weight gradually, just as you would with dumbbells.
In this guide
Bodyweight training is a great start, but after a few months many exercises get too easy. Squats, lunges and push-ups need more resistance to keep building strength. If you don't have dumbbells, a backpack is the simplest free solution.
This guide shows you how to load a backpack safely, the best exercises to do with it, a full-body workout, and how to progress.
Why a backpack works
- It's free. You probably already own one.
- It's adjustable. Add or remove books, bags of rice or water bottles to change the weight.
- It's versatile. You can wear it on your back or front, or hold it by the handle or straps.
- It's progressive. Weigh it on a bathroom scale and add weight gradually, just like dumbbells.
Choosing and packing your backpack
Choose a sturdy bag
A solid rucksack with padded, well-stitched straps and a strong top handle works best. Check the seams and zips before you start, especially if you plan to load it heavily. A school or hiking backpack is often stronger than a thin fashion bag.
Pack it safely
- Use dense, stable items: books, bags of rice or dried beans in freezer bags, or sealed water bottles. A litre of water weighs about 1 kg.
- Pack tightly. Fill gaps with towels or clothes so nothing can shift during a set. A load that moves around changes your balance and strains the straps.
- Put heavier items close to your back when you wear it.
- Weigh it on a bathroom scale so you know the load and can track progress.
- Close all zips fully before every set.
The best backpack exercises
| Exercise | How to hold the bag | Main muscles |
|---|---|---|
| Backpack goblet squat | Hug it against your chest, or wear it on your front | Quads, glutes |
| Backpack split squat or reverse lunge | Wear it normally on your back | Quads, glutes, balance |
| Backpack Romanian deadlift | Hold it by the top handle or both straps in front of you | Hamstrings, glutes, back |
| Backpack bent-over row | Hold by the handle or straps, hinge forward with a flat back | Upper back, lats, biceps |
| Weighted push-up | Wear it on your back, straps tightened so it doesn't slide | Chest, shoulders, triceps |
| Backpack glute bridge | Rest it on your hips, holding it steady | Glutes, hamstrings |
| Backpack overhead press | Hold it by the sides, press overhead | Shoulders, triceps |
| Backpack carry | Wear it, or hold it by the handle in one hand | Core, grip, whole body |
Weighted push-ups
A backpack is one of the best ways to progress push-ups at home. Tighten the straps so the bag sits high on your upper back and can't slide towards your head. Start with a light load and keep your body straight. If you can't yet do full push-ups, keep working through the push-up progression first.
Overhead pressing with care
Pressing a bag overhead is awkward, and the load can shift. Keep it lighter than for other exercises, press in a clear space, and hold the bag firmly by both sides. If it feels unstable, do band presses or pike push-ups instead.
A full-body backpack workout
Do this two or three times a week on non-consecutive days.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Backpack goblet squat | 3 | 10–15 | 90 seconds |
| Weighted or regular push-up | 3 | 6–15 | 90 seconds |
| Backpack bent-over row | 3 | 10–15 | 90 seconds |
| Backpack Romanian deadlift | 2 | 10–15 | 90 seconds |
| Backpack reverse lunge | 2 | 8–12 per side | 90 seconds |
| Backpack carry | 2 | 30–60 seconds | 60 seconds |
Finish each set with one to three good reps in reserve. See reps in reserve explained. Warm up first with a few minutes of light movement and a set of each exercise without the bag. How to warm up explains more.
How to progress
Use double progression. When you can do the top of your rep range on every set with good form, add 1 to 2 kg to the bag, and drop back to the bottom of the range.
When the bag gets too heavy to handle comfortably, or it's reaching its limits, you can:
- Slow the lowering phase to three or four seconds
- Add a pause at the hardest point
- Move to single-leg versions, such as split squats and single-leg Romanian deadlifts
- Add sets
Progressive overload explained covers these methods in more detail. When a backpack no longer offers enough challenge, it may be time to consider adjustable dumbbells. The dumbbell-only full-body workout is a natural next step.
Common mistakes
- Loose packing, which makes the bag shift and throws off your balance.
- Overloading a weak bag. Check straps and seams regularly.
- Rounding your back when lifting the bag from the floor. Hinge at the hips and keep your back flat.
- Swinging the bag during rows. Pull with control.
- Adding weight too quickly. Small steps add up.
The bottom line
A well-packed backpack turns bodyweight training into proper strength training, at no cost. Choose a sturdy bag, pack it tightly, start light, and work through squats, push-ups, rows, hinges, lunges and carries two or three times a week. Pair it with a moderate calorie deficit and daily walking, and you have a complete, budget-friendly plan. The home workout guide for beginners shows how it fits into a full week.
Free printable resource
Put this into practice: the free 7-day starter checklist
Seven practical days covering your baseline, nutrition setup, a simple beginner workout, daily movement and a review. It comes with a grocery checklist, habit tracker, progress sheet and a planner for the next 30 days.
Free, printable and no sign-up needed right now.
How this guide was written
Written by the LoseManBoobs7 editorial team using established public-health guidance and peer-reviewed research, following our editorial policy and health content policy. It has not been individually reviewed by a medical professional. Last reviewed . Spotted an error? Tell us.