Kettlebells for the Aging Population

Swinging and lifting kettlebells may sound like a form of training best left to weightlifters, hardcore athletes, and members of the younger generations. But the reality is that everyone, especially seniors, can benefit from properly training with kettlebells. In 2010 the American Council of Exercise (ACE) at the University of Wisconsin conducted a survey about kettlebell training and its effects on individuals. Researchers found evidence supporting the positive implications of kettlebell training's potential to strengthen the core muscles by 70 percent, especially for elderly people. One of the research leaders, John Porcari, Ph.D. says, “I think that’s huge because the stronger people are through the core, the less low-back pain they are going to have.” He also pointed out the importance of how working out with the unique weights can affect and improve balance for older kettlebell users. “Older people who are doing some sort of kettlebell-like training are going to be more likely to avoid dangerous falls,” he says.

Kettlebells training can also improve bone density (preventing osteoporosis), combat against age-related muscle atrophy, and help control blood pressure, blood sugar, and cholesterol levels among the older generations.

Due to the many health benefits and quality of life improvements associated with kettlebell training, kettlebell classes and workout videos for older age groups are cropping up all over America. Of course, as with any other type of workout program for the elderly involving weights, the key to getting a safe workout is using wise judgment. It is also advised to consult with a physician before starting any kettlebell training, to begin slowly and gradually increase intensity and weight, and to pay close attention to proper form to avoid injuries. 

Here are just a few typical activities you regularly engage in that require some form of pulling, pushing, lifting, and/or balancing objects that have a displaced center of gravity (meaning they're not centered and balanced in your hand):

  • picking up a child or pet
  • mowing the lawn
  • operating the vacuum cleaner
  • toting bags of groceries
  • catching your balance when you start to slip or fall
  • walking your dog
  • playing a sport
  • carrying a full laundry basket
  • lifting a suitcase or gym bag