The BEST Kettlebell Workout For Regular People Over 50

If you're 50+, chances are that your body might have accumulated some "mileage" as Pavel Tsatsouline would say. Maybe you have been sedentary for a long period of your life and you want to get in shape. This workout can help you on this journey since it takes a beginner's approach that regular people can follow.

DISCLAIMER: Please talk to your doctor or physiotherapist before engaging in high intensity kettlebell training.

DURATION
ca. 5-20 Min (depends on how many rounds you want to do)

WARM UP
- Neck Mobility
- Shoulder Rotation
- Leg Rotation

EXERCISES
1- Kettlebell Deadlift
2- Arm Extension (Weightless)
3- Farmer's Walk (Suitcase)
4- Reverse Lunge (Weightless)

PROTOCOL
4 exercises for 1 minute each
All exercises are done unbroken and equal 1 round
60 seconds break after every round
1-4 rounds

WEIGHTS
Beginners: 8 kg (F) - 12 kg (M)
Intermediate: 12 kg (F) - 16 kg (M)

___ Time Stamp
00:00 Intro
00:21 Warm Up Exercises Explained
02:08 Workout Exercises Explained
05:42 Protocol Explained
07:13 90 Days Of Kettlebells

___ Links

___ Music

___ Hashtags
#kettlebells
#kettlebellstarkstyle

[barbarajohnson]

I am 70, been working out since 1980...weights, yoga, pilates, cardio, and I love, love, love kettlebells

[jonzwikk]

More workouts for over 40s and 50s please. Thanks!

[oldgrizz]

65 yrs old, and workout 5 days a week with kettlebells, steel mace and Bulgarian Bag. 50 consecutive Kettlebell swings with 24kg daily, also 50 consecutive snatches with 16kg bell. these are just part of my workout.

[brucefrye]

I'll be 71 soon, always lifted weights, switched to kettlebells when I turned 58. I can still do swings, snatches, cleans, and so on, but this workout is very good for getting into it, thanks!

[kettlebellken]

Perfect Tutorial ... been implementing Kettlebells & Functional Fitness for 11 years now since age 50 best transformation in life!

[davidcisneros]

53 years old here. And I will start this workout today! I am very grateful for this video. 👍

[Activ]

Have watched this a few times. Have to leave a comment. The whole deal with "exercise", especially into your senior years is - keep doing it. If you persist you will improve, that is the reason to exercise. You don't need special easy moves for older people, you need to master the same moves as everybody else. Very comedic representation of an old person!

[kelvinhorton]

Three years ago I decided that I wanted to keep my body heathy and strong as long as possible. I needed something that I felt I could sustain in the long term. For me that means working out at home with limited space.

My solution was kettlebells for twenty to thirty minutes two days on one off. I didn't think it was too much of a commitment. Not a lot but thought it better than doing nothing.

I was so wrong. The results have been fantastic. I am now 63 and am way fitter, slimmer and just as strong as I was when I was 45.

For most of my life I have been an intermittent trainer. Training hard for six months and not returning to the gym for a couple of years. Training less in a way that I find I can do consistently has been a break through. No gym bags clothes or traveling to the gym just strip to my underwear, put on some music and pick up a kettlebell. Half a hour and done.

[robertclapperton]

73 years old and a lifetime of stamina related sports my main sport is now cycling about 150 miles per week with club. Having recently built a home gym I have been using a Bowflex multi gym which I have found good for chest, shoulders and arms but a little limited for abdominals and legs. Tried an old 16kg kettlebell I bought many years ago and looked at some videos. Worked well and I liked the dynamics of it. Came across your videos which were clear and concentrated on form and spine health. For some of the exercises I found the shape of my cast iron kettlebell limiting so bought an adjustable competition style, which I’m starting with 12kg, great. One exercise I have been doing is the figure of 8 which I have found difficult to keep form due to catching calves when keeping back straight. I have not seen this exercise on your site yet and would appreciate your thoughts how effective it is. Keep up the good work and keep encouraging seniors to keep exercising and how it helps with maintaining balance.

[marcusabele]

This year I turned 50 and have been working out for 35 years. I‘m feeling like in the early 30s. Building muscles and streching is the key.

[TrainOrDie]

Next month, I'm 70. I've always been an athlete. I love working out now, as much, maybe more than ever before. Thank you for all your videos, tips, and coaching. I love it!

[lsmith]

A like isn't enough, I had to comment because this is such an excellent video. I love how you show wrong movements during the demonstration and warn us as we go what not to do. Love your encouraging style and clear instructions. Thank you for your excellent content.

[margaretek]

Thank you just turned 75 and new to kettle bell workout! Walk and yoga and dumbbells! Loved the explanations and examples! 🙏🙏🙏

[nancy]

63, doing a low carb meat based diet and looking to undo the muscle wasting RA has caused. Lunges are painful for us older peeps with arthritus. Right now, getting up from a low seat without help is a win. Thanks for getting me started with at least posture!

[slimsloth]

Great stuff... I’m 67. I got time, so I spend much longer warming up. I go through a 30 minute easy and thorough warm up and mobility for all joints - neck, shoulders, hips, knees, ankles, wrists, fingers and toes. Then I move through 30 minutes of basic kettlebell exercises - 3 rounds - goblet squat, round the head circles, deadlift, one arm row, one arm floor press, hanging knee raise.. End with swings and suitcase carry. I’ll add that hardstyle swings gave me back pain - your hybrid system is better and got me back into swings. Off days I walk and jog.

[TheWeardale]

great stuff, I'm 51 and do stuff like -

Cleans
50 @ 32kg – 4.46
Long cycle
50 @ 24kg – 7:53
Snatch
50 @ 24kg – 5.36
Press
50 @ 24kg – 5.40
Swing
75 @ 32kg – 5.50

and tonight will be doing -
5x10 burpees (with 20kg vest), supersetted with 5x10 squat (20kg vest), supersetted with 5x10 kettlebell swings @ 36kg

5x10 burpees, supersetted with 5x10 kettlebell swings @ 36kg

[Drstephenstokes]

Great intro workout for 55 plus. I was surprised no swings or get ups but I return to this whenever I need reset. I always forget that the swing and TGO's are high skill moves and better done once I have a few weeks of this foundation in place. This way I get hurt less.

[janetohlsen]

Thank you! I am 65 and very active in running etc. and for 4 months kettle bell my strength has improved! I am greatfull you think of us aging athletes.

[karenvonbargen]

Seems very manageable! If anyone has instability issues my PT recommended to keep a chair or the wall close by in case you start to tip.

[vickigadolin]

I used to do kettlebell awhile back. Needed to find a workout that would ease me back into it. This fit the bill! Thank you!