If you’re looking for a workout that can help improve your overall fitness, you may want to consider the humble kettlebell. Past research has found that using a kettlebell can improveaerobic capacity, balance, and core strength. And, new research suggests getting fit with a kettlebell isn’t just for young people.

Benefits of Kettlebell Training For Older Adults

Research introduced at the 2024 Integrative Physiology of Exercise conference in November looked at how using kettlebells impacted the health of people between the ages of 60 and 80. The study participants enrolled in a twice-a-week exercise program using kettlebells to improve their fitness.

At the end of six months, the researchers found the participants had increased muscle mass andgrip strength. At the end of a year, the study participants had lower levels of inflammation markers in their blood and had met other fitness goals, includingclimbing stairsfaster and being able to do multiple chair stands (standing from a seated position.)

The study has yet to be published in a peer-reviewed journal, but the researchers say the findings show how effective kettlebells can be for all ages.

“We had a mix of individuals from different backgrounds that had no prior exposure toresistance training, and our findings demonstrate that this type of training program leads to benefits even in individuals starting at an older age,”Davi Mázala, PhD, first author of the study, said in a statement.

“The unique shape of the kettlebell allows for a center of gravity that is offset from the handle, encouraging greater engagement of stabilizing muscles,” saidBrian Ralston, MD, a sports medicine specialist at Loyola Medicine, who was not involved in the study. “This combination of strength and functional movement patterns can improve balance, coordination, and core stability, making it a versatile tool for older adults.”

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How To Get Started With Kettlebell Training

If you’re just starting out, it’s a good idea to work with a certified instructor or find a class for kettlebell beginners, said Ralston.

“Guided training ensures proper technique and reduces the risk of injury. Begin with lighter kettlebells to master form and focus on slow, controlled movements,” he added.

You’ll also want to avoid a few common kettlebell mistakes when picking up the weights for the first time, said Bowman.

“If you’re bringing the weight from the ground all the way up to your chest level, you shouldn’t just be pulling with your shoulder muscles,” Bowman said. Instead, start with the energy in your legs and move it up through your body. “We call that the kinetic chain,” he added.

When it comes to training, spend no more than 20 to 30 seconds on a rep before resting for another 30 seconds and no more than five minutes on a single exercise.

If you follow these basic tips and take your training slowly, kettlebells can be a good option for anyone looking to improve their fitness and overall health.

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What This Means For YouIf you are looking to get started with an exercise routine, consider kettlebell training. Research shows that people of all ages see fitness benefits when using kettlebells. Just be sure to use proper form, and consider working with a personal trainer if this is your first time using a kettlebell.

What This Means For You

If you are looking to get started with an exercise routine, consider kettlebell training. Research shows that people of all ages see fitness benefits when using kettlebells. Just be sure to use proper form, and consider working with a personal trainer if this is your first time using a kettlebell.

2 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Physiological Society.Kettlebell training may help maintain muscle strength in older adults.American Council on Exercise.How to get started with kettlebells.

2 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Physiological Society.Kettlebell training may help maintain muscle strength in older adults.American Council on Exercise.How to get started with kettlebells.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Physiological Society.Kettlebell training may help maintain muscle strength in older adults.American Council on Exercise.How to get started with kettlebells.

American Physiological Society.Kettlebell training may help maintain muscle strength in older adults.

American Council on Exercise.How to get started with kettlebells.

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