There is a sequence to strength training as well. It varies slightly depending on how much strength you want to build and which muscles need to be targeted for reinforcement.

 

If you have no strength to hold a water bottle, you should first strengthen your grip. If you cannot stand up properly after sitting down, you need to strengthen your back and leg muscles. Engaging in strength training without proper guidance when you have an illness can worsen pain, so it is recommended to gently loosen your body through stretching or bodyweight exercises to prevent the condition from worsening during exercise.

 

When using equipment such as dumbbells or barbells, it is best to first strengthen the core muscles (muscles around the spine) before developing the limb muscles.

 

When performing exercises with equipment, start with 30-50% of the maximum weight you can lift, gradually increasing the intensity to 70-80%. For example, in a standing position holding dumbbells and performing lateral swings, if the maximum dumbbell weight you can lift is 5 kg, begin the exercise with 1.5-2.5 kg and finish at 3.5-4 kg.

 

Lifting lighter objects more frequently can reduce the risk of injury compared to lifting heavy objects fewer times. To improve strength, perform one muscle exercise for 10 repetitions, three times, at least three times a week.

 

If you cannot do equipment exercises, activities like swimming and aqua aerobics, which involve walking or running in water, are recommended. They can strengthen muscles without putting stress on the joints. Tai Chi enhances core and limb muscles, increases joint flexibility, and improves balance, making it beneficial for the elderly.

 

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I've heard a lot that swimming is good for joints.

If core muscles are the first to be developed.

These days, there's also a plank challenge.

That might also be one of the good methods.