What you need to get started with strength and power training
What you need to get started with strength and power training depends on the activities you choose. You may opt for a program that relies simply on your body weight, or you might choose to use dumbbells or machines designed for strength training. Some people prefer to work out at a gym or take classes, while others value the privacy and convenience of a home workout.
With so many options available, you might need some help sorting through your choices. Table 2 (below) describes major categories of strength training equipment and notes their pros and cons.
Buying basic equipment
Investing in small at-home gym equipment can be a game changer when it comes to your physical health. Want a good home gym you can easily tuck away? The following will get you started:
- Dumbbells in a few different weights. Depending on your current strength, you might start with as little as a set of 2-pound and 5-pound weights or 5-pound and 8-pound weights. Add heavier weights as needed.
- Ankle weights and cuffs with pockets to hold weight bars. Brands with 1/2-pound weight bar inserts are best. Look for cuffs that can hold up to at least 5 pounds per leg so you can progress. Depending on the exercises you intend to do, a single ankle cuff worn on one leg at a time may be fine.
- A nonslip exercise mat (a thick carpet will do in a pinch).
- A sturdy chair, preferably with armrests.
- A set of weight-lifting gloves. Gloves work well to cushion hands and keep them from slipping on weights.
- A weighted vest. This may be useful for some power moves. When shopping for a vest, make sure to look for one that has pockets for adding or removing weight bars, so you can adjust the weight level to suit your body size and strength. You can find vests online by searching for "weighted vest," or you may be able to find them at a department store, discount store, or sporting goods store. Prices range from about $30 to more than $200.
For more weight training tips, check out Strength and Power Training for Older Adults, a Special Health Report from Harvard Medical School.
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