Archive for November, 2011

Kettlebell Workout For Seniors (50+)

I’m personally not a big fan of the term ‘senior’. The images it conjures up are far different than the folks in the 50+ age group that, for example, I’ve met and trained with at RKC events.  I have personal training and boot camp clients that defy ‘senior’ in every sense of the word.  And I certainly won’t be excited about being called a senior myself 20 or so years from now :)

But in the context of this article, I’m going to use it to refer to individuals over the age of 50. I’ll outline specific training requirements and benefits of working with kettlebells for people in this age group, and then provide you with a kettlebell workout designed specifically for seniors.

Training Requirements

1. Get medical clearance from your doctor before starting an exercise program, especially if you have a pre-existing condition. Ask if there are any activities you should avoid. Start slow. If you haven’t been active in a while, it can be harmful to go “all out.” Instead, build up your exercise program little by little.

2. Get a qualified instructor who can regress the workouts to your ability and needs. Ideally this would be in person; if for whatever reason that’s not possible, at minimum get some personal guideance in a coaching program like this one: The Kettlebell Basics Weekly Workouts program




1. Kettlebell training – done right – leads to stronger muscles, which in turn lead to multiple benefits, such as:

  • less degeneration of cognitive function
  • reversal of muscle wastage
  • decreased risk of alzheimer’s
  • control of diabetes

2. Exercise is the key to staying strong, energetic, and healthy as you get older. It can help you manage the symptoms of illness and pain, maintain your independence, and even reverse some of the symptoms of aging. Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.

3. Research has shown that strengthening exercises (like kettlebell training) are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes lifting weights a few times each week.

Kettlebell Workout For Seniors



Now, keeping everything in mind I mentioned above, here is a kettlebell workout designed for seniors:

Warm Up

foam rolling/joint mobility exercises/dynamic warm up


  • 1 half or full Turkish get up (right and left)
  • 10 body weight or kettlebell squats
  • 15 kettlebell sumo deadlifts or swings

Repeat circuit three to five times. Rest as much as needed but as little as possible.

Finish with ~ 5 mins. of static stretching.

Questions about how to perform any of the exercises listed above?  Check out the kettlebell exercises section of this site: Kettlebell Exercises

In conclusion, kettlebell training is fantastic for folks over the age of 50. If you are in this age group, take into consideration the specific training requirements I listed in this article. Make sure you get a qualified instructor to give you some personal assistance in reaching your kettlebell training goals.  And train hard!

Thanks for reading and talk soon –

Forest Vance, RKC II

P.S. If you enjoyed this article by Forest Vance, be sure to visit for more articles like this one!

10×10 Kettlebell Workout

Honestly, I was scared to show you this kettlebell workout.

I was afraid you’d take it out of context (it’s a just a very small part of the 10×10 Kettlebell Solution workout plan).

And I was worried it’d be too tough (it’s a somewhat advanced workout that you don’t attack until the eighth week of the ten week program).

But I figured what the heck :)

So here you go – a sample workout from the 10×10 Kettlebell Solution.  Enjoy!

Week 8

*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.

1a: 8 reverse lunges
1b: pull ups – one rep short of failure

2a: 6 kettlebell presses
2b: 20 body weight squats (explosive tempo)

3a: 25 kettlebell swings (your choice)
3b: 15 push ups

*Finish with static stretch of tight muscle groups

Train hard, and talk soon –


P.S. If you liked this post, you should check out our bootcamp sacramento website for more posts like this one at!

Basic Kettlebell Strength Workout

Here’s an interesting story (that I’ve gotten permission to share) about a client who recently started my kettlebell boot camp.  It does a great job of illustrating why you need to include some heavy/strength – oriented lifting in your kettlebell workout programming:

This client – we’ll call her Sally for the sake of the story :) – thought she was in pretty good shape coming into my kettlebell boot camp class. She had been running consistently a couple of times per week, in addition to attending a boot camp that relied almost exclusively on bodyweight exercises …

At her first kettlebell class, I could see that she had a great base of conditioning to start. But when it came to any kind of heavy lifting, it was game over.  Her ‘strength base’, as they say, was nearly non-existent.

After about two months of integrating some heavier lifting into her workouts, she’s not only gotten stronger, but improved her conditioning-based body weight exercises as well – she can do almost twice as many push-ups, can hold her planks much longer, and can do some impressive lower body plyometric moves that were previously impossible.

This is a great story to illustrate the importance of heavy training in your workout program. You can’t rely on only doing conditioning workouts if you’re after balanced development.  And building that strength base will have positive carry-over to all other aspects of your training program.

* Remember … heavy is a relative term. Meaning heavy for you is likely much different than heavy for the next guy/gal. The main point is that you’ll need to pick a weight that’s challenging for the prescribed set and rep range.

Heavy press – barbell bench press, barbell military press, double kettlebell press, etc. – 5 reps

Heavy squat – barbell back squat, double kettlebell front squat, etc. – 5 reps

Heavy pull – weighted pull up, double kettlebell swing, etc. – 5 reps

Perform exercises as a circuit, but rest 30 to 90 seconds between each exercise; rest 60 seconds and repeat sequence total of five times.

This basic kettlebell strength workout is great if you’re trying to ‘cover all your bases’ and mix some needed heavy lifting into your existing program. Performing this workout even once or twice a week will make a big difference in boosting strength levels and improving your overall fitness level. Train hard and talk soon –


P.S. Forest Vance is a Sacramento, CA based Kettlebell Enthusiast, to learn more about his Kettlebell gym and other training programs, visit

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