There's a specific order to muscle building... you need to strengthen your core first, then your arms and legs.

There's a specific order to strength training. It varies slightly depending on how much strength you're trying to build and what muscle-strengthening exercises you're doing.

 

If you don't have the strength to hold a water bottle, you should first strengthen your grip. If you can't stand up properly after sitting, you should strengthen your back and leg muscles. If you have a medical condition, blindly engaging in strength training can worsen the pain. Therefore, lightly warm up your body with stretching or calisthenics to prevent the condition from worsening during exercise.

 

When using equipment such as dumbbells or barbells, it is best to first develop the core muscles (the muscles around the spine) and then develop the arm and leg muscles.

 

When performing exercises using equipment, start with 30-50% of your maximum weight and gradually increase the intensity to 70-80%. For example, if you hold dumbbells in a standing position and swing them sideways, and your maximum weight is 5kg, you should start with 1.5-2.5kg and finish with 3.5-4kg.

 

Lifting lighter weights more often rather than heavier weights with fewer reps can reduce the risk of injury. To see significant strength gains, perform three sets of 10 repetitions of a single muscle group exercise, at least three times a week.

 

If you can't exercise on equipment, we recommend water-based exercises like swimming or aqua aerobics, which involve walking or running. These strengthen muscles without putting stress on your joints. Tai chi is also beneficial for older adults, as it strengthens core and leg muscles, improves joint flexibility, and enhances balance.

 

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

If you need to develop your core muscles first.

There's also a plank challenge these days.

That would be one of the good ways too.