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Woman lying on a cream rug in a bright living room, lifting a pink AguaForce water-filled weight overhead, with a mint AguaForce weight and resistance bands beside her and a sofa behind her

Beginner Water-Filled Weight Workout

A gentle 20-minute, full-body starter routine for anyone new to strength training, using light fills and two sets of seven simple moves.

Last updated

Level
Beginner
Time
20 min
How often
2 non-consecutive days a week to start

How to do this workout

Do both sets of one exercise before moving to the next, resting about 60 seconds between sets.

  1. Woman performing a sumo squat with an AguaForce water weight

    1. Sumo Squat

    2 sets of 10–12 reps

    Fill: 4–6 lb

  2. Woman performing a glute bridge with an AguaForce water weight

    2. Glute Bridge

    2 sets of 10–12 reps

    Fill: 4–8 lb

  3. Woman performing a bent over row with an AguaForce water weight

    3. Bent Over Row

    2 sets of 10 reps

    Fill: 3–6 lb

  4. Woman performing a chest press on the floor with AguaForce water weights

    4. Chest Press

    2 sets of 10 reps

    Fill: 2–4 lb each

  5. Woman performing alternating biceps curls with AguaForce water weights

    5. Alternate Biceps Curl

    2 sets of 8–10 reps per arm

    Fill: 2–4 lb each

  6. Woman performing a lateral raise with AguaForce water weights

    6. Lateral Raise

    2 sets of 10 reps

    Fill: 1–2 lb each

  7. Woman performing a side bend with an AguaForce water weight

    7. Side Bend

    2 sets of 10 reps per side

    Fill: 3–6 lb

Tips

  • Learn each move with an empty weight or just 2 lb of water before adding more.
  • Rest at least one day between workouts so your muscles can recover.
  • When both sets of an exercise feel easy, add about half a cup of water to that weight.
  • After 4–6 weeks, move up to the full-body workout.
Read the guide: Weights for beginners

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