A few weeks ago, I got this idea that I wanted to make a weighted duffel bag for my home workouts. I figured it couldn’t be too complicated, and it would add some much-needed variety to my training. After all, lifting perfectly balanced barbells is one thing, but wrestling with an unstable, shifting weight is a whole different beast.
That’s the magic of sandbag training. It forces your core and stabilizer muscles to work overtime, building practical, real-world strength that translates beyond the gym. A 2018 study even found that sandbag workouts provide a “superior metabolic stimulus” for up to 30 minutes post-exercise compared to running on a treadmill. Now that’s a benefit I can get behind.
My initial search led me to an article on ITS Tactical about filling a large military duffel with rubber mulch. Simple enough. But I wanted something more modular, weights I could easily swap between a duffel bag for heavy carries and a backpack for weighted pull-ups. That’s when I discovered the “pill.”
Key Takeaways
Unlock Functional Strength: Sandbag training engages core stabilizers with shifting loads, outperforming balanced weights—backed by a 2018 study showing superior metabolic burn.
Modular “Pills” Revolutionize Workouts: Create swappable 10-30 lb weights for duffels (heavy carries) or backpacks (pull-ups), mimicking military ruck training.
Simple Materials, No Leaks: Use contractor bags, dense fillers like play sand or pea gravel, zip ties, and Gorilla Tape for durable, mess-free pills.
Key Build Tip: Fill bags 2/3 full for instability, double-bag, seal tightly, and wrap entirely in overlapping tape for bombproof construction.
DIY Savings: Build custom loads cheaper than Rogue or GORUCK sandbags, adding variety to home workouts with proven real-world gains.
Table of Contents
How to Make a Sandbag “Pill” for Weighted Duffel Bags and Backpacks
It turns out there’s already a military term for this idea. Soldiers call them “pills,” and they use them to weigh down their rucks for training. Since I needed modular weights, this was the perfect solution.
Making a pill is straightforward, but it requires a bit of patience. Here’s a rundown of what you’ll need to get started.
Gathering Your Gear: What You’ll Actually Need
This isn’t a strict list, and there’s plenty of room for substitution. The main goal is to create a sealed, durable weight that won’t leak.
- Outer Shell: A heavy-duty military surplus duffel bag is a fantastic, budget-friendly choice. For backpacks, you’ll want something made from durable material like 1000D CORDURA.
- Inner Bags: Don’t use standard kitchen garbage bags. Go for 3-mil or 4-mil thick contractor bags from a hardware store. They’re much more resistant to punctures.
- Filler Material: You have options here, each with pros and cons. I started with sand, but it can be messy.
- Duct Tape: Lots of it. I recommend investing in a quality roll like Gorilla Tape, as this is what holds everything together.
- Strong Zip Ties: For the initial seal on the inner bags.
- Utility Knife or Scissors: To cut the tape.
- A Scale: To weigh your pills accurately.
Choosing Your Filler
The material you put inside the pill dramatically changes its weight, feel, and mess-factor. Here’s a quick comparison based on what I’ve learned.
| Filler Material | Pros | Cons | Approx. Cost |
|---|---|---|---|
| Play Sand | Dense, heavy, and very cheap. | Can leak fine dust if not perfectly sealed. Can hold moisture. | $5 – $7 for 50 lbs |
| Pea Gravel | Less dusty than sand. Good weight and doesn’t clump when wet. | Can have sharp edges that might puncture cheap bags. | $5 – $7 for 50 lbs |
| Rubber Mulch | Cleanest option, no dust. Lightweight, good for bulk. | Much less dense, so you need more volume for the same weight. More expensive. | $10 – $15 for 40 lbs |
The Step-by-Step Guide to Making a Sandbag Pill
Once you have your materials, it’s time to build. I recommend making pills in standard weights like 10, 20, or 30 pounds so you can easily calculate your total load.
- Weigh and Fill the Bag: Place a contractor bag on your scale and start filling it. A key pro-tip is to fill the bag only about two-thirds full. This allows the filler to shift, which is what makes sandbag training so effective.
- Seal the Inner Bag: Squeeze out as much air as you can, then twist the top of the bag tightly and secure it with a heavy-duty zip tie. For extra protection against leaks, I highly recommend double-bagging. Just place the first sealed bag into a second contractor bag and seal that one as well.
- Tape Down the Nub: Use your duct tape to wrap and flatten the “nub” created by the zip tie. You want to make the pill as smooth and compact as possible.
- Cover the Entire Pill: This is where the patience comes in. Carefully wrap the entire surface of the pill in long, overlapping strips of duct tape. I suggest working from the center outwards. This outer shell is your primary defense against splits and spills, so don’t be shy with the tape.
- Create and Conquer: Repeat this process for as many pills as you need to reach your target weight.
When you’re done, the finished pill should be a dense, solid bundle. It might not look pretty, but it will absolutely get the job done.
Now you can toss as many as you need into your bag and get to work.
And that’s really all there is to it. Just make sure you use a strong duffel bag and backpack. I’m using a military duffel bag I picked up from a surplus store and a high-quality backpack. For this kind of abuse, you want a pack from a company known for durability, like Triple Aught Design or GORUCK. Both have held up perfectly.
Basic Sandbag Training and Other Options
If you’re new to sandbag workouts and need some ideas, this video from GORUCK is a great place to start. It covers fundamental movements you can do anywhere.
The original article I mentioned from ITS Tactical is also a fantastic resource for more exercise ideas. If the DIY route isn’t for you, companies like Rogue Fitness, GORUCK, and Brute Force make commercial training sandbags that are practically indestructible.
I hope you found this guide useful. Building your own sandbag pill is a rewarding project that will add a serious challenge to your workouts. If you have any questions, feel free to leave me a message below.
