To address the incompatibility between high environmental adaptability and deep subwavelength characteristics in conventional local resonance metamaterials, and overcome the deficiencies in the stability of existing active control techniques for band gaps, this paper proposes a design method of pure metal vibration damping metamaterial with continuously tunable stiffness for wideband elastic wave absorption. We design a dual-helix narrow-slit pure metal metamaterial unit, which possesses the triple advantage of high spatial compactness, low stiffness characteristics, and high structural stability, enabling the opening of elastic flexural band gaps in the low-frequency range. Similar to the principle of a sliding rheostat, the introduction of continuously sliding plug-ins into the helical slits enables the continuous variation of the stiffness of the metamaterial unit, achieving a continuously tunable band gap effect. This successfully extends the effective band gap by more than ten times. The experimental results indicate that this metamaterial unit can be used as an additional vibration absorber to absorb the low-frequency vibration energy effectively. Furthermore, it advances the metamaterial absorbers from a purely passive narrowband design to a wideband tunable one. The pure metal double-helix metamaterials retain the subwavelength properties of metamaterials and are suitable for deployment in harsh environments. Simultaneously, by adjusting its stiffness, it substantially broadens the effective band gap range, presenting promising potential applications in various mechanical equipment operating under adverse conditions.