Basic Beginner Kettlebell Routines for the Elderly

Getting older is no longer defined by stereotypes of knitting grannies and grandpas rocking in their chairs all day long. Exercise and other healthy lifestyle habits are helping to keep people fit for life. Even if you have never exercised before, you can start a kettlebell strength training program today. Resistance exercises using weights can help improve your bone health, muscle strength and joint flexibility. No matter your age, get your doctor's OK before beginning and start swinging those kettlebells.

  1. Choose a Kettlebell

    • The kettlebell weight you select depends on your level of fitness. Just because you are older doesn't mean you are automatically a novice and should select the lightest kettlebell available. Coach Israel A. Sanchez, senior kettlebell concepts instructor at Washington State University, recommends kettlebell weights based on physical fitness and body weight. Your doctor and your fitness instructor can help you select an appropriate weight.

    Warm Up

    • Don't just grab a kettlebell and start swinging wildly. Warm up your body by doing some light aerobic exercise first. Warm-up exercise can be as easy as marching in place or brisk walking. Follow your warmup with some stretching to prepare your muscles for a more vigorous kettlebell workout. Warming up your body increases blood flow by increasing your heart rate and body temperature. Stretching helps to relax your muscles and prepare you for kettlebell exercises.

    Basic Workout

    • You must perform kettlebell exercises using proper form; it doesn't matter if you are 25 or 65 -- if you use poor form, you risk injury. A fitness instructor, certified in kettlebell training, can teach you how to do the exercises. According to Kettlebellbasics.net, beginner seniors can start by doing one or two half Turkish get-up exercises, one for each side; 10 kettlebell squats and 10 kettlebell deadlifts. Rest as much as you need to between each set of exercises. Repeat this set of exercises two to three times, if you can. Remember to cool down after exercise and stretch your muscles.

    Safety

    • No matter how careful you are, lifting weights carries some risk of injury. Kettlebells are generally safe when used properly and with correct form. The most susceptible part of your body is your back, so be careful when lifting and swinging kettlebells and make sure your feet are planted firmly on the floor. Progress slowly from easy, beginner exercises to more difficult kettlebell workouts. Keep your back in a straight line from the top of your head to your hips. Stand with your feet a little wider than your hips when lifting to help maintain your balance.