5 Essential Fitness Items For Strength Over 50

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Starting a fitness journey is a fantastic step, congratulations! However, you may realize pretty quickly that you don’t have all the necessary equipment to effectively work out (at home). Sometimes, you try for a little bit with the stuff that you do have, but you learn rather quickly that the chairs in your kitchen aren’t great for doing your exercises.

Trust me, I’ve been there as well. That’s why I want to share with you the 5 essential pieces of equipment I think you need to have at home to effectively work out. I promise you that if you have these affordable items and use them correctly, you’ll realize your fitness goals sooner than later. Read on!

1. Adjustable Dumbbells

When you’re over 50, maintaining muscle mass and strength is crucial. Adjustable dumbbells are a versatile piece of equipment that lets you adjust the weight as needed. You can start light for warm-ups or go heavier to seriously work your muscles.

Here’s why I think this is the #1 piece of equipment you should have if you work out at home.

• Space-saving: One set of adjustable dumbbells can replace multiple sets of fixed-weight dumbbells.
• Customizable: Quickly adjust the weight for different exercises or as your strength improves.
• Easy to use: Typically, you just turn a dial or move a pin to change weights.

Adjustable dumbbells offer by far the biggest bang for your buck in the fitness world. If you’re intimidated by the thought of using dumbbells: don’t be! The beauty of these things is that you can adjust them to very light weights (for example, 2 pounds). This means they’re suitable for everybody!

There are a couple of things you need to do to make sure the dumbbells you’re using are the right fit for you:

1. Weight range: ensure they go low enough for small muscle work and high enough for larger muscles.
2. Increment: look for a set that adjusts in small weight increments for gradual progression.

Finally, adjustable dumbbells are great because you can work all your muscles with them, even at home! Popular exercises include dumbbell curls and shoulder presses. However, as you progress you can also use them as extra weight during your body-weight squats.

2. Yoga Mat

A yoga mat is not just for yoga—it’s the foundation for all your floor-based workouts. First off, the yoga mat creates a personal space for your exercise routine. It gives you the cushioning and grip you need, especially when your joints start to be more sensitive (you don’t want to put your knees on a hard floor for extended periods!). Here’s what to look for:

• Thickness: Look for a mat that’s about 1/4 inch thick. This thickness generally provides a comfortable balance of cushioning and stability.
• Material: Your best bet is either PVC for durability or eco-friendly materials like TPE if you’re more environmentally conscious.
• Texture: A mat with a bit more texture will prevent slipping as you move, essential for maintaining proper form and preventing injuries.
• Cleaning: Easy-to-clean is a must. A mat that can be wiped down quickly post-workout means you’re more likely to keep it germ-free.
• Size: it should be long enough for your whole body whilst lying down. A standard mat is around 68 inches, but it can go up to 74 inches or more for those who need the extra space.

When you’re all set, roll out your mat, take a deep breath, and start your journey to strength and flexibility with comfort at your feet.

3. Resistance Bands

The reason why I like resistance bands is because they’re lightweight, portable, and provide ample resistance to challenge your muscles. On a daily basis, I do prefer the use of dumbbells. However, resistance bands can be a great tool if you’re traveling or visiting family across the country. Plus, they come in a variety of resistance levels to match your strength level.

Resistance bands come in a variety of resistances. Here’s how you can figure out what’s best for you:

• Light resistance (up to 10 pounds): Ideal for beginners or for warming up.
• Medium resistance (20 – 40 pounds): Perfect for intermediate exercises and some lower-body work.
• Heavy resistance (40+ pounds): Best for challenging lower-body workouts and strong individuals.

The great thing about resistance bands is that you can do a wide variety of exercises with them. For example, bicep curls, shoulder presses, and squats are all possible once you get the hang of it.

4. Adjustable Bench

Let’s face it: your regular furniture is not ideal for strength training. Therefore, an adjustable bench is a versatile piece of equipment that can provide you with the stability to train all your muscles effectively. Here’s why I think these benches are must-haves in a home gym.

• Variety of angles: With an adjustable bench, you can hit various muscle groups by changing the incline or decline. You’ll be able to target your chest, shoulders, and even your abs from different angles.
• Space efficient: You probably don’t want bulky equipment cluttering your space. An adjustable bench is compact and can be easily stored away when you’re not using it.
• Accessories: Some benches come with added features like leg holders or curl attachments which can expand your exercise repertoire. Your routine won’t get stale with these additional options.

Here’s what to look for when finding an adjustable bench that fits your needs:

• Support and comfort: Look for a bench with thick padding to support your back during exercises. Proper support is crucial, especially as you get older, to avoid injuries.
• Durability: Choose a bench that can handle the weight you plan on lifting, including your own body weight. It’s an investment, so opting for a high-quality bench will pay off in the long run.

Remember, having the right equipment can be the difference between a mediocre workout and an excellent one. An adjustable bench offers a stable foundation for a variety of workouts, helping you build strength and maintain muscle as you age.

5. Fitness Tracker

I’m a big believer in keeping track of your workouts and your progression. Therefore, having a fitness planner is crucial. It helps you track your progress and keep your workouts consistent. Here’s how you can use a planner effectively:

• Set Your Goals: start by jotting down your fitness objectives. Whether it’s increasing muscle strength, losing weight, or boosting endurance, your goals should be clear and measurable.
• Plan Your Workouts: break down your weekly exercises. Assign specific days for strength training, flexibility, and aerobic workouts.
• Track Your Reps and Sets: for strength exercises, keep a clear log of how many sets and reps you complete with each workout. Adjust the intensity as you progress.
• Monitor Your Diet: outline your daily meals. Include plenty of protein to aid in muscle recovery and strength.

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.