[For Seniors] Recommended Muscle Training Gear. Simple and Easy
A decline in muscle strength greatly affects daily activities and overall health.
However, if you make gentle, manageable strength training a habit, it can help maintain your stamina and prevent falls.
In particular, by using simple strength-training tools that are easy to use at home, you can keep exercising regularly in a fun and convenient way.
We introduce items that are safe even for older adults, such as hand grips to train grip strength, resistance bands with adjustable load, and pedal exercisers that can be used while sitting in a chair.
Let’s aim for a healthy body—comfortably and enjoyably!
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[For Seniors] Recommended Strength Training Gear: Easy and Convenient (11–20)
kettlebell
A kettlebell is a weight with a kettle-like handle, and it’s a tool that trains various parts of the body through lifting movements.
Swinging it broadly allows you to work your entire body more thoroughly, but if that’s difficult, proceed by lifting it as you would a dumbbell.
The key is that you can grip it with both hands; focus on proper posture and stability, and lift using your whole body—not just your arms.
If you can learn to coordinate your whole body from here, your everyday movements will likely become smoother as well.
dumbbell
Dumbbells are a staple training tool, and because they come in various sizes and weights, the key is being able to choose ones that suit you.
Using dumbbells, let’s thoroughly train your whole body with a focus on the arms.
The muscles you engage change depending on how you hold the dumbbells and how you move your arms, so it’s important to stay aware of where each movement is targeting.
If you can focus on coordinating your entire body, it may also help make your everyday movements smoother.
training tube
A training tube is a simple rubber tube, and by moving your body while holding it, you add resistance and boost the effectiveness of your workout.
Even everyday, casual movements can become solid exercises that train your muscles when you perform them while holding the tube with both hands.
Start with the motion of spreading both hands to the sides to gauge how much force is needed to stretch it, then change the angles and directions to target various muscle groups.
How long you maintain the stretched position is also important, so focusing on this aspect to improve your endurance is recommended.
handgrip
If your grip strength declines, it can affect daily life—like dropping things you’re holding.
Let’s prevent that decrease by using a hand gripper and train so you can hold firmly again.
Some hand grippers allow you to adjust the resistance, so it’s best to start with a lighter level that matches your current grip strength and increase the load as you get used to it.
It’s more important to focus on applying force than on the number of reps, so be sure to choose the right resistance for you.
balance ball
To make everyday movements smoother, it’s important not only to build strength but also to stay mindful of proper posture and balance.
Let’s use a stability ball to work on balance and core training that can also reduce the risk of falls.
The movements are simple—sit on the ball and move your hips, or bounce your whole body—but the awareness needed to keep from tipping over helps strengthen your core.
Since losing your balance significantly could cause you to fall backward or to the side, it’s also a good idea to try versions where you have something to hold on to for support.
fitness bike
While the pedaling motion when riding a bicycle is great exercise for your legs, declining overall strength and balance can make riding outdoors feel intimidating.
Even if cycling outside is difficult, you can achieve similar benefits with this fitness bike.
It’s a machine that focuses on the rotating action of pedaling, allowing you to effectively work your leg muscles while seated indoors.
If you turn it with your hands, you can also train your arm muscles.
It’s a device that can be used in spare moments and is expected to provide benefits for the whole body.
[For Seniors] Recommended Strength Training Gear. Easy and Convenient (21–30)
push-up bar
Push-up bars, which are tools for doing push-ups, are said to place greater load and produce better results than placing your hands directly on the floor.
How about using push-up bars to train your arm muscles while also paying attention to your core? It’s recommended to start with your knees on the ground to reduce the load on your arms, and then practice bending and extending your arms within a comfortable range.
If bending and extending your arms is difficult, you can focus solely on keeping your body straight, engaging your core, and using the exercise to improve your posture.