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Kettlebell Training and Healthy Aging: What a New Study Tells Us About Strength, Mobility, and Longevity



Last week whilst doing some general reading I spotted a recent study (okay late 2024 but, life is busy) directly regarding kettlebell training for people over 60. I thought i would share and write up a blog post on it...


As the population continues to age globally, there’s growing interest in practical, sustainable strategies that help older adults stay strong, mobile, and independent. While resistance training has long been known to counteract the effects of aging—particularly sarcopenia, the loss of muscle mass and function—a new study presented at the 2024 Integrative Physiology of Exercise Conference highlights kettlebell training as a uniquely effective approach for older adults. The findings suggest that just two sessions per week can deliver significant improvements in muscle mass, mobility, and inflammation levels. In this post, we’ll break down the details of the study, explore the exercises used, and discuss how kettlebell training can support healthy aging.


The Study: Strength After Sixty


Who and Where


This study was part of the “Strength After Sixty” initiative and was presented at the prestigious Integrative Physiology of Exercise Conference in November 2024, hosted at Penn State University’s Noll Laboratory for Human Performance Research in Pennsylvania. Participants were adults aged between 60 and 80 years. Importantly, the group included individuals with no previous experience in resistance training, making the findings relevant to a wide range of older adults. What it doesnt divulge is if there are any pre-existing medical conditions such as osteoporis or spinal stenosis, for example (one to bear in mind and seek advice on - more on that later).


The Training Program


Over the course of 12 months, participants engaged in kettlebell training twice a week. Each session was structured to last around 45 to 60 minutes and was designed to work the entire body through a combination of strength and functional exercises. The rate of perceived exertion (RPE) was kept at a moderate 7 out of 10—challenging but manageable for older participants. There was no split training approach (e.g., upper vs. lower body days). Instead, every session integrated full-body movements with progressive overload, ensuring that participants trained major muscle groups regularly and efficiently (AKA compound movements and something we do in class).


Exercises Used in the Program


Although the official study materials didn’t publish the exact session plans, reports from sources like Health.com and Physiology.org confirm a foundational set of kettlebell exercises focused on functional strength, mobility, and core stability. Here’s a breakdown of exercises likely used, based on common programming principles for older adults:

• Kettlebell Deadlift: Glutes, hamstrings, core – Strength for lifting and posture

• Shoulder Press (seated or standing): Deltoids, triceps – Reaching overhead, shoulder health

• Bent-Over Row: Upper back, biceps – Postural strength, pulling

• Goblet Squat / Sit-to-Stand: Quads, glutes, hips – Sitting, standing, stair climbing

• Kettlebell Swing (optional progression): Posterior chain, cardiovascular – Power, endurance

• Kettlebell March / Farmer Carry: Core, grip, gait – Stability, balance, daily walking


These exercises were modified for safety and accessibility. For example, seated presses or supported squats could replace standing or deeper movements where needed.


Results: What Did the Study Find?


Improved Muscle Mass and Strength


Participants saw measurable gains in muscle mass, particularly in the lower body. This is a big deal when it comes to aging, as lower body strength is crucial for fall prevention and independence. Grip strength, often used as a general health marker, also improved—signaling overall increases in physical capacity.


Why this matters: Grip strength is linked to reduced risk of cardiovascular disease, all-cause mortality, and even cognitive decline. Improvements in this area show that kettlebell training doesn’t just build biceps—it builds resilience.


Better Mobility and Functional Movement


The ability to rise from a chair, walk up stairs, and balance confidently were all reported to improve significantly. These are the basic but critical movements that affect daily life, especially in older age. The training’s emphasis on compound, whole-body movements helped reinforce coordination, joint integrity, and muscle recruitment in real-world patterns. Movements like deadlifts and squats directly transferred to better performance in daily activities.


Reduced Inflammation


Blood tests revealed reductions in C-reactive protein (CRP), an inflammatory marker associated with a host of chronic diseases including heart disease, diabetes, and arthritis. This suggests kettlebell training may also support systemic health beyond just muscle and mobility.


Why this matters: Chronic inflammation is a silent threat as we age, contributing to many degenerative conditions. A reduction in CRP levels highlights kettlebell training’s broader health benefits.


Who Is This For?


The study didn’t focus specifically on clinical populations like those with osteoporosis, arthritis, or spinal stenosis. However, because participants had no prior resistance training experience and still benefited significantly, it suggests that kettlebell programs can be safely scaled to suit a variety of health needs. Other studies have shown that resistance training—including kettlebell work—can benefit those with:

• Osteoporosis by improving bone mineral density

• Arthritis through joint-friendly mobility and strength

• Neurological conditions via enhanced coordination and stability


For individuals with specific injuries or post-surgery needs (e.g., hip or knee replacements), programs should always be supervised by a qualified trainer who can offer modifications.


Why Kettlebells?


Kettlebells offer some unique benefits that make them ideal for older adults:

• Compact and versatile: One piece of equipment can target the whole body

• Dynamic: Movements like swings build both strength and cardiovascular fitness

• Functional: Mimics everyday movement patterns like lifting, reaching, and carrying

• Safe when scaled: With lighter weights and slower tempos, exercises can be adapted to any ability level


Perhaps most importantly, kettlebell training feels empowering. Participants in this study reported increased confidence and a sense of achievement after just a few weeks.


Getting Started: Tips for Safe Kettlebell Training in Older Adults


If you’re over 60 (or training someone who is), here’s how to safely incorporate kettlebell training:

1. Consult with a professional: Work with a coach who can provide regressions.

2. Start light: Begin with kettlebells between 4–8 kg depending on ability, and focus on form first.

3. Use chairs and supports: Seated versions of presses and rows are great entry points.

4. Train consistently: Twice a week was enough to deliver big results in the study.

5. Track your progress: Small wins build motivation. Log reps, weights, and how movements feel.


Conclusion: Strength After Sixty is Real


This 2024 study reinforces what many strength coaches and health professionals already suspect: kettlebell training is a game-changer for aging well. In just two sessions a week, older adults can dramatically improve strength, mobility, and inflammation—all while gaining confidence in their bodies. Whether you’re new to kettlebells or a seasoned coach, this research shows it’s never too late to pick up a weight and take your health into your own hands.


References and Further Reading:

• Kettlebell Research and Bone Health – NIH: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11800298/

 
 
 

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