How Kettlebell Workouts Can Help You Get Fit at Any Age

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 improve aerobic capacity, balance, and core strength. And, new research suggests getting fit with a kettlebell isn’t just for young people.

Compared to dumbbells or barbells, the specific shape of the kettlebell, with a cannonball-like sphere on the bottom and a top handle that can be grabbed by one or both hands, can better mimic how we move in real life, according to Eric Bowman, MD, MPH, an assistant professor of sports medicine at Vanderbilt University Medical Center.

“When you isolate a muscle, like your bicep, you’re really just working that muscle. But in general life, a lot of what we do is we’re lifting things and we’re moving things,” Bowman told Verywell. “What a kettlebell basically allows you to do is start to connect some of those muscle groups into a stronger and more efficient movement.”

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 and grip 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, including climbing stairs faster 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 to resistance 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,” said Brian 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.”

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.