We all get older. The grey hairs start creeping through and we start to slow down a little. But just because we are aging doesn’t mean we should just put our feet up and give up on exercise.
The benefits of exercise as you age are enormous:
decreased risk of heart disease
lowers blood pressure
increases energy levels and sleep quality
maintains good bone density
helps with fat loss
improves balance and movement skills
However, as you get older your exercise routine must change in line with your body.
Up until the age of about 60 your workouts can stay very much the same. You can still push to build muscle using a repetition range of between 8-15 reps.
Obviously you need to listen to your body but workout intensity can stay high.
Between the ages of about 60 – 80 you will get a lot more life preserving benefits by shifting your attention more towards a general cardio based workout rather than muscle building.
Here’s what I recommend, you can perform many of the exercises with or without a kettlebell…
Perform 15-20 reps of each exercise and try not to rest between exercises. At the end of the circuit rest for 1-2 minutes and then repeat for a total of 2-3 circuits.
Perform the above workout 2-3 times per week and stay active with walking and cycling on the off days.
Stay Loose
One of the major differences you will notice as you age is your range of movement will decrease.
My number one tip, above all else, is to stay loose and continue to push your joints through their full range.
I highly recommend you practice your joint mobility on a daily basis either by following my full mobility routine or by joining a yoga or tai chi class.
Watch My Follow Along Mobility Video below:
Good joint mobility will keep you young, and keep you moving freely right through until the end.
Hi Greg, I am a 73 yr fairly fit woman who has never used kettlebells before. Could you suggest what weights I should start with & suggestions for some beginners exercises.
Hi Gregg, it’s morning here on Oahu and good morning to you, I would like to thank you so much for kind and sound direction. I followed it all ,it has helped me so much, much shoulder is better to no overhead stressing, and I am actually using a 35 pounder and loving it. Also followed your suggestion on starting slow, beautiful, no kettle bell reverse lunges no pain in my hip, when I surf or paddle or kettle belling, awesome. Much mahalo and ahhhloha for your kindness!!!
hello again,Greg are you saying,for example do 15-20 reps on each side, like with the reverse lunges-15/left,15/right? Old and confused,lol thank you,again!!!
Hi Greg— so thrilled to have ‘found’ your website! I’m 70 years, and a competitive road and track runner. I’m a beginner with kettlebells- just bought a set of 13 pounds kettlebells. I’ve been using barbells for upper body for years— but no more than 8-10 pounds. I still have a little soreness in the my left shoulder from a shoulder impingement last year- where my upper shoulder socket meets the upper arm ( hard to describe)— I ONLY feel some tightness if I do the ‘ lateral fly’ exercise with my barbells… thus, I’m assuming any kettlebell exercises where I’d have to raise my left arm above my head would NOT be advised. Yet I CAN do the kettlebell swings with good form and no discomfort. Please advise… thank you! Your program and videos, information is phenomenal!!!
Hi. Enjoyed all the videos I watched. I’ll soon be 80, play pickleball 2 to 3 times a week, teach yoga twice a week. So I’m thinking a 15 pound kettlebell, right?
Yes Jo a 15lb kettlebell should be OK but start with these 5 basic exercises and see how you get on. You may find the Halo’s a little challenging with 15lbs.
I recently strained the Deltoid muscle in my right shoulder. I have had a steroid injection by physician and told to use ice on the should It is still painful when I raise my arm higher than my shoulder, but I want to continue to do my kettlebell workouts, Two handed swings I think are out for now, but what about the Deadlift? Are there kettlebell exercises that do not put stain on my shoulder muscles for now, until the pain is gone? I am concerned about further injury to my shoulder, but I want to keep some sort of kettlebell workout going. But maybe I should rest a few more days until the pain is gone, what is your advice?
I have been using variations of your kettlebell workouts for two years, as I am a senior, I have to use 15lb for swings, cleans, and a few others. but use 25 lbs for deadlifts, and rows. Love your videos and demonstrations, they have really helped insure I am doing the exercises correctly.
Hello Barbara, there are 4 follow along workouts included here. Start at workout 1 and only move on to the next workout when you can complete 3 circuits. When you can complete Workout 4 for 3 circuits then it’s time for the intermediate level. Only perform 1 workout per day. Best of luck
I’ve been enjoying and benefitting from your kettlebell workouts this last month, and have to thank you for your excellent advice. At 60 I find numerous injuries from too many years of sports have ruined my ability to benefit from traditional weight workouts. This month I have just been doing your kettlebells workouts and finding my lower back pain is markedly decreased and my marginal shoulder is much more stable, as well as my knees. The workouts are shorter than I am used to, but I find the intensity is excellent because I am not modifying and watering down the exercises. Mobility is improving as well. I am excited to do the workouts because they really work and don’t cause pain. Thank you so much!
I am 70 years, old woman, and have a small tear in a lower disc. Not bad enough for surgery my doctor said it would probably never heal at my age but does cause chronic back pain My doctors say to strengthen the muscles in my back to support the lower back. I have never used a kettlebell and saw that a 9 lb one was best to start with for women, I have done repetitions of 2lb weights to strengthen the back as well.
What do you suggest to start with kettlebell workouts?
Good to hear from you Rose. With any back issue you need close supervision to ensure you are moving correctly. I would begin with bodyweight exercises, I’ve got a few exercises and workout here that should help.
Hi Dale, if you have an existing lower back problem then you will need to get that fixed before starting your kettlebell training. I would then suggest that you find a qualified instructor who can monitor your technique and progress. Best of luck.
I wouldn’t recommend you start with a 16kg unless you are experienced with lifting weights. A 12kg is what I recommend for males and an 8kg for females. I’ve got more on selecting kettlebell weights here.
Hi, I am 77 years old and an athlete, was a 4 handicap golfer and hockey player.
I had open heart surgery in 2015 and haven’t done very many sports since. I just bought a 16 lbs
kettlebell and would like to know what exercises to start with and which ones to avoid for now.
I have been working out with low weight hand weights and rubber bands but would like to get a little stronger since I might return to golf this summer. Anything you might suggest would be of help I’m sure.
Thanks,
Gordon
I have bad knees — how can I adjust the kettlebell exercises to both protect and strengthen my knees until they are strong enough to do the exercises full tilt? I am having trouble specifically with anything that has to do with squats. Is kettlebell exercise just not going to work for me?
Have you tried focusing on the Swings or Single Arm Deadlifts Karen. You may find that the lack of knee bend is manageable. I’d want to investigate the source of your knee trouble too, are your hips and ankle mobility OK. If not work through some mobility movements here: https://kettlebellsworkouts.com/joint-mobility/
Another great post, Greg! I’m 52 and have been using your full body mobility series as a warm up for my strength training and body weight workouts this past year. It’s helped me regain full mobility in my upper body after many years of a sedentary and overweight lifestyle. And, I believe it has protected me from injury. Thanks so much for your excellent work and for the new targeted suggestions you’ve been providing for the 50 plus age group!
Hi Greg, I am a 73 yr fairly fit woman who has never used kettlebells before. Could you suggest what weights I should start with & suggestions for some beginners exercises.
Sure Carole, take a look at these 5 beginner exercises
lol sorry i have a correction, I meant body weight reverse lunges has helped my hips in surfing, meaning i starting slowly as you directed!!! LOL
Hi Gregg, it’s morning here on Oahu and good morning to you, I would like to thank you so much for kind and sound direction. I followed it all ,it has helped me so much, much shoulder is better to no overhead stressing, and I am actually using a 35 pounder and loving it. Also followed your suggestion on starting slow, beautiful, no kettle bell reverse lunges no pain in my hip, when I surf or paddle or kettle belling, awesome. Much mahalo and ahhhloha for your kindness!!!
hello again,Greg are you saying,for example do 15-20 reps on each side, like with the reverse lunges-15/left,15/right? Old and confused,lol thank you,again!!!
I’d begin slowly William building up to 12 – 15 reps on each side.
Hi Greg— so thrilled to have ‘found’ your website! I’m 70 years, and a competitive road and track runner. I’m a beginner with kettlebells- just bought a set of 13 pounds kettlebells. I’ve been using barbells for upper body for years— but no more than 8-10 pounds. I still have a little soreness in the my left shoulder from a shoulder impingement last year- where my upper shoulder socket meets the upper arm ( hard to describe)— I ONLY feel some tightness if I do the ‘ lateral fly’ exercise with my barbells… thus, I’m assuming any kettlebell exercises where I’d have to raise my left arm above my head would NOT be advised. Yet I CAN do the kettlebell swings with good form and no discomfort. Please advise… thank you! Your program and videos, information is phenomenal!!!
Hi. Enjoyed all the videos I watched. I’ll soon be 80, play pickleball 2 to 3 times a week, teach yoga twice a week. So I’m thinking a 15 pound kettlebell, right?
Yes Jo a 15lb kettlebell should be OK but start with these 5 basic exercises and see how you get on. You may find the Halo’s a little challenging with 15lbs.
I recently strained the Deltoid muscle in my right shoulder. I have had a steroid injection by physician and told to use ice on the should It is still painful when I raise my arm higher than my shoulder, but I want to continue to do my kettlebell workouts, Two handed swings I think are out for now, but what about the Deadlift? Are there kettlebell exercises that do not put stain on my shoulder muscles for now, until the pain is gone? I am concerned about further injury to my shoulder, but I want to keep some sort of kettlebell workout going. But maybe I should rest a few more days until the pain is gone, what is your advice?
I have been using variations of your kettlebell workouts for two years, as I am a senior, I have to use 15lb for swings, cleans, and a few others. but use 25 lbs for deadlifts, and rows. Love your videos and demonstrations, they have really helped insure I am doing the exercises correctly.
Sorry to hear about your shoulder Bob, please check out my article on shoulder rehab for helpful info on moving forwards. Here’s also info on injury prevention for shoulders
I just started using kettlebell last week, and i am enjoying the exercises. How long should I do the beginners before moving to intermediate workouts?
Hello Barbara, there are 4 follow along workouts included here. Start at workout 1 and only move on to the next workout when you can complete 3 circuits. When you can complete Workout 4 for 3 circuits then it’s time for the intermediate level. Only perform 1 workout per day. Best of luck
I’ve been enjoying and benefitting from your kettlebell workouts this last month, and have to thank you for your excellent advice. At 60 I find numerous injuries from too many years of sports have ruined my ability to benefit from traditional weight workouts. This month I have just been doing your kettlebells workouts and finding my lower back pain is markedly decreased and my marginal shoulder is much more stable, as well as my knees. The workouts are shorter than I am used to, but I find the intensity is excellent because I am not modifying and watering down the exercises. Mobility is improving as well. I am excited to do the workouts because they really work and don’t cause pain. Thank you so much!
I am 70 years, old woman, and have a small tear in a lower disc. Not bad enough for surgery my doctor said it would probably never heal at my age but does cause chronic back pain My doctors say to strengthen the muscles in my back to support the lower back. I have never used a kettlebell and saw that a 9 lb one was best to start with for women, I have done repetitions of 2lb weights to strengthen the back as well.
What do you suggest to start with kettlebell workouts?
Good to hear from you Rose. With any back issue you need close supervision to ensure you are moving correctly. I would begin with bodyweight exercises, I’ve got a few exercises and workout here that should help.
I’m 68 years old and have a bad lower back. Do you suggest I try kettleball exercises to straighten my lower back.
Hi Dale, if you have an existing lower back problem then you will need to get that fixed before starting your kettlebell training. I would then suggest that you find a qualified instructor who can monitor your technique and progress. Best of luck.
16 kg is a bit too heavy for me to start kettlebell workouts at 62. Can you recommend a lower weight to get started but still be effective?
Hi Jody,
I wouldn’t recommend you start with a 16kg unless you are experienced with lifting weights. A 12kg is what I recommend for males and an 8kg for females. I’ve got more on selecting kettlebell weights here.
Hi, I am 77 years old and an athlete, was a 4 handicap golfer and hockey player.
I had open heart surgery in 2015 and haven’t done very many sports since. I just bought a 16 lbs
kettlebell and would like to know what exercises to start with and which ones to avoid for now.
I have been working out with low weight hand weights and rubber bands but would like to get a little stronger since I might return to golf this summer. Anything you might suggest would be of help I’m sure.
Thanks,
Gordon
Thanks Gordon, take a look at these 5 kettlebell exercises to start with. All the best
I have bad knees — how can I adjust the kettlebell exercises to both protect and strengthen my knees until they are strong enough to do the exercises full tilt? I am having trouble specifically with anything that has to do with squats. Is kettlebell exercise just not going to work for me?
Have you tried focusing on the Swings or Single Arm Deadlifts Karen. You may find that the lack of knee bend is manageable. I’d want to investigate the source of your knee trouble too, are your hips and ankle mobility OK. If not work through some mobility movements here: https://kettlebellsworkouts.com/joint-mobility/
I,m over 60 ,where can I get basic kettlebell training>?
Depends where you live John, take a look online for a local certified kettlebell instructor. Best of luck.
Another great post, Greg! I’m 52 and have been using your full body mobility series as a warm up for my strength training and body weight workouts this past year. It’s helped me regain full mobility in my upper body after many years of a sedentary and overweight lifestyle. And, I believe it has protected me from injury. Thanks so much for your excellent work and for the new targeted suggestions you’ve been providing for the 50 plus age group!
Thanks Carmen, yes I can’t emphasize the importance of joint mobility enough, it’s changed the lives of many of my clients for the better 🙂