Last Updated on 10 August 2026 by Greg Brookes
The best kettlebell exercises for seniors are not necessarily the easiest exercises. They are the movements that give you useful strength, balance and mobility at a level you can control.
Age alone does not determine which exercises you should use. Training history, joint comfort, balance, mobility and confidence all matter.
Below are 7 kettlebell exercises I regularly recommend to older adults, along with why each one is useful and the easiest way to begin.
Are Kettlebells Suitable for Older Adults?
They can be. Kettlebells are compact, easy to use at home and allow you to train common movement patterns such as hinging, squatting, carrying and getting up from the floor.
The important part is matching the exercise to the person. Someone with limited balance may need support during a single-leg exercise. Someone with stiff shoulders may need to delay overhead work. A strong, experienced 70-year-old may be capable of far more than an inactive 50-year-old.
Start with movements you can control and progress from there.
How to Choose the Right Kettlebell Exercise
| Exercise | Main Benefit | Beginner Option |
|---|---|---|
| Slingshot | Grip, shoulder movement, coordination | Use a light kettlebell and slow circles |
| Halo | Shoulder and upper-back mobility | Reduce the circle and keep the bell light |
| Single-Arm Deadlift | Hip and leg strength for lifting | Raise the kettlebell on a block |
| Single-Leg Deadlift | Balance, hamstrings, hip stability | Practise bodyweight with support |
| Step-Up | Leg strength and stair climbing | Use a low step and hand support |
| Goblet Squat | Leg strength and squat mobility | Squat to a chair first |
| Turkish Get-Up | Floor strength, mobility and control | Learn without a kettlebell |
7 Kettlebell Exercises for Seniors
Kettlebell Slingshot
Best for: grip strength, shoulder movement and coordination.
The Slingshot is a useful starting exercise because the kettlebell travels around the body while you remain upright. It teaches you to handle the kettlebell confidently without requiring a deep squat or overhead position.
Keep the hips still and pass the kettlebell smoothly from hand to hand.
Start with: 5-10 circles in each direction using a light kettlebell.
Kettlebell Halo
Best for: shoulder mobility, upper-back movement and core control.
The Halo moves the kettlebell around the head while the torso stays quiet. It is particularly useful when you want to maintain shoulder movement without using a heavy load.
Keep the kettlebell close to the head and make the circle only as large as your shoulders comfortably allow.
Start with: 5 slow circles in each direction.
Kettlebell Single-Arm Deadlift
Best for: hip and leg strength, grip and learning to lift from the floor.
The deadlift has excellent everyday carryover because it teaches you to hinge at the hips and use the legs and buttocks when picking something up.
If reaching the floor causes you to round the back, raise the kettlebell on a block or step until you can maintain a comfortable position.
Start with: 6-8 repetitions on each side.
Kettlebell Single-Leg Deadlift
Best for: balance, hip stability and active hamstring mobility.
This is a more challenging exercise than the standard deadlift because you have to control the body on one leg.
Practise it without weight first. Use a wall, chair or fingertip support if balance prevents you from controlling the hip hinge.
Start with: 5 bodyweight repetitions per side before adding a kettlebell.
Kettlebell Step-Up
Best for: leg strength, balance and making stairs or hills easier.
The Step-Up has a very obvious link to daily life. The front leg should do most of the work rather than pushing hard from the back foot.
Choose a low step initially. Increase the step height only when you can control the movement without wobbling or pushing excessively from the back leg.
Start with: 6-10 repetitions per side. Use hand support if needed.
Kettlebell Goblet Squat
Best for: leg strength, hip and ankle mobility, and standing up from a chair.
Squatting is one of the most useful movement patterns to maintain as you age. The kettlebell held in front of the body also acts as a counterbalance.
If you are unsure of your depth, begin by squatting to a chair. Gradually lower the target as strength and mobility improve.
Start with: 6-10 controlled repetitions.
Kettlebell Turkish Get-Up
Best for: getting up from the floor, whole-body mobility, shoulder stability and coordination.
The Turkish Get-Up is the most technical exercise in this list, but the ability to move confidently between the floor and standing becomes increasingly useful as we get older.
Do not start with a kettlebell. Learn the stages using an empty hand, a shoe or another very light object before adding load.
Start with: 1 slow repetition per side, or practise only the early stages.
What Weight Kettlebell Should Seniors Use?
There is no single kettlebell weight that is correct for everybody over 60. Your training history, body size, strength and the exercise itself all matter more than the number on your birth certificate.
You will normally use more weight for a deadlift or squat than for a Halo. Choose a kettlebell that gives you enough resistance to require control without changing the quality of the movement.
Which Exercises Should a Beginner Start With?
You do not need to learn all 7 exercises at once.
For somebody completely new to kettlebells, I would usually establish a good deadlift and squat first. The Slingshot or Halo can help you become comfortable handling the kettlebell, while a carry is another excellent simple strength exercise.
The Single-Leg Deadlift and Turkish Get-Up can be added later as balance, mobility and confidence improve.
Ready to Turn These Exercises into a Workout?
This article is about choosing the right exercises. I have kept the programming separate so you do not have to guess how many exercises, rounds or weekly sessions to perform.
My dedicated seniors workout guide includes a beginner routine, progression routine, weekly schedule, reps, rounds, rest and recovery guidance.
See the Kettlebell Workout for SeniorsFrequently Asked Questions
What are the best kettlebell exercises for seniors?
Deadlifts, squats, carries and controlled mobility exercises create a strong foundation. Balance exercises such as the Single-Leg Deadlift and more technical movements such as the Turkish Get-Up can be added as ability improves.
Can beginners over 60 use kettlebells?
Yes, provided the exercise and load match the individual’s current ability. Start with simple movements, use regressions where necessary and progress gradually.
Which kettlebell exercises help with balance?
The Single-Leg Deadlift and Step-Up both challenge balance directly. Carries, squats and Turkish Get-Ups also develop the strength and control that support better stability.
Are kettlebell exercises suitable for bad knees?
That depends on the cause and severity of the knee problem. Hip-dominant exercises such as deadlifts involve less knee bend than squats, but pain should not be ignored and exercise choice should be individual.
How many kettlebell exercises should seniors do?
You do not need to perform every exercise in one session. A small number of well-chosen movements performed consistently is usually more useful than trying to include everything.
Hello,
Are you able to write individual programs for people?
Do you train folks over zoom?
Thank you
I am rehabbing my right knee that I injured with burpees that were too enthusiastic. It’s getting better, but was never 100%. Yesterday, I found this workout along with your blog How to Fix Bad Knees. I did a complete warmup, incorporating your warmup moves with the Intu-Flow warmup that Scott Sonnon has on YouTube.
I haven’t done Turkish Get-Ups in probably a year, so I practiced before doing the workout. After warmup and practice, I did three sets of the workout using a 4kg kettlebell for everything except the Turkish Get-Up, which I did with no weight. I felt great after the workout and today, my knee is much better with more flexibility and mobility and no pain. I had a bit of edema on the knee and did some dry brushing, which eliminated most of the swelling. I plan to continue doing this workout and will be adding in others.
Hi Greg,
Thanks for the kettlebell primer, it is much appreciated. I’ve been following your recommendation for about a year now with 15 and 20 weights. Is twice week sufficient to maintain strength or should I stick with every 2 day?
Thanks again,
……. john
P.S. I’m 79 years old.
Good to hear from you John, yes at 79 if you can perform 2 x full body workouts per week, eat well and just stay active then you are doing well.
I was surprised to NOT see the Kettlebell Swings on the list. Are those okay for older folks?
Hello Keith, yes Swings are great but you first need to master the other deadlifts on this list (to get your hinge right) in order to ensure you avoid injury as swings are very aggressive.
Just downloaded the APP, there are great workouts for a beginner like myself, through to advanced with good graphics.
Great Vids
Hello Greg, I’m happy to have found your workouts and videos. I’ve got very bad knees, and I cannot really perform squatting our lunging movements. Are there other kettle bell exercises I could perform that generally work the same muscle groups? Thank you so much 🙂
Thanks Timi, yes I’ve listed a few alternatives to lunges here
Greg, what is your opinion of the Bowflex SelectTech 840 Kettlebell? I am 75 years old, reasonably fit for my age (rowing machine, dumbbells, Nordic pole walking, etc.) and rather like the idea of being able to easily select from a variety of weights, starting light to get into it, without having to have a whole collection of kettlebells. My wife might also be interested as well.
I’m not familiar with this range of kettlebell Ben but you have to be careful with adjustable weights because the handles don’t tend to rest very comfortably against the arm during the racked position making cleans and many other exercises difficult. They should be OK for basic deadlifts and swings though.
Hi Greg:
I have been doing the two handed swing for years, but had no idea what else I could do with KB. thanks so much for these videos and lessons. They are a sorely needed resource to improve my strength and mobility.
Always enjoy your messages…especially for seniors…I’m an 83 wear old kettlebell/bodyweight instructor with 14 versions of my class…including a mobility warm up with a stretching cool down…keep ‘em coming…
Hi Greg,
I’m 76 and have been lifting free weights for years. Lately though I’ve been thinking that I should incorporate some cardio into my routine and am thinking that a good kettlebell routine would serve both functions. What are you thoughts?
Thanks,
…… john
Thanks Greg. You’re an excellent instructor.
………. john
This is exactly what I’m looking for, thanks for such a great piece!
Thank you for sharing your
knowledge of how to exercise with kettlebells!
:LOL! Hi Greg! I’m having a DICKENS of a timede! I am a female. Age 60. Overweight. But I can ROCK goblet squats and KB swings…and was hoping to “turn on” some older-than average neighbors…but do you realize — THERE ARE HARDLY ANY IMAGES on the ‘net that shows an OLDER PERSON!?!? Y’all are KIDS! LOL! I’d love to see some grey-haired gal or guy doing the routines…it can be so DAUNTING to encourage people my age to…TRY! Before it’s “too late!” Thanks for reading this. Just pointing out a NEED on the ‘net right now! Yours, Sonny
Greg, what I find very useful about your presentation is your specifying what weights to use. I am 71 and discovered kettlebells as recently as last year. I now have a collection of 8 kg, 12 kg, 16 kg and 20 kg. I have tried to develop a program with exercises appropriate for each of these weights. For example, I use the 20 kg only for singlehanded slingshots, two-handed dead lifts and two-handed swings. I also have a 9kg double-handed kettlebell which I bought without really thinking how I would use it. Are there any exercises you would recommend for that?
Hello Ken, check out: what kettlebell weights to use for different kettlebell exercises, I think it will help you.
Question! Do the suggested weights of 26 & 35 pounds, for men, still apply for Seniors?
It will depend on your previous experience with lifting weights Keith, if in doubt always start lighter and build up.
I’ve. had Kettle Bells for some time , without really knowing how to use them . Now I do , thank you !
Hi Greg just been looking at your video’s for seniors, I’m 66 quite fit from running and doing some resistance exercise on a vibration trainer. I have just ordered a 12Kg kettlebell and am looking forward to trying out your exercises for seniors so that I can improve my strength and balance. Will find your video’s invaluable,
Thanks, Rees.
I’m 65 and I loved the mobility exercises. Thank you so much! It was just what I needed to start getting flexible again!😊
I bought a kettlebell about 10 years ago and have never used it. Now I am 72 (next month) and tomorrow AM I will begin (with the warm up first, of course) doing these kettlebell workouts for seniors. I am looking to strengthen my core and bones and will be continuing the so far successful weight loss program I started in January. I was sure to obtained my doctor’s approval first.