Starting Kettlebells at 60

Starting kettlebell training can be a nervy experience at any age, but at 60 years old, it may be even more daunting. This is especially the case if you've not been in the gym for a while, or are used to just light cardiovascular exercise. Strength training such as kettlebells can be extremely beneficial for older adults. A regular strength training routine can help to prevent and manage the symptoms of arthritis, osteoporosis, obesity and back pain, according to the Centers for Disease Control and Prevention. You need to take certain factors into consideration when starting your kettlebell routine at 60.

  1. Technique

    • Kettlebells look completely different from your regular dumbbells and barbells, and are a world away from your fixed-path resistance machines. Because they're so different, it's highly advised that you enlist the help of a qualified trainer or kettlebell coach to get you started. Ask your trainer to show you a selection of basic kettlebell moves -- a good starting point is the two-handed swing, one-handed swing, overhead press, snatch, goblet squat and Turkish get-up. If you can't find a coach, a quality kettlebell DVD is your next best option, according to Lauren Brooks, owner of On The Edge Fitness.

    Starting Weights

    • Standard Russian kettlebells start at 4 kilograms and go up in increments of 4 kilograms. The average woman should start with at least an 8-kilogam bell, notes Brooks, while most men should opt for a 16-kilogram bell. If you are concerned about previous injuries or current mobility issues, however, consider starting slightly lighter and working your way up. You'll also need different weights for certain exercises -- on exercises that work large muscle groups, such as swings and squats, you'll be able to use more weight than on a press or a get-up.

    Benefits

    • Kettlebell training can help you regain muscle tone and definition that you may have lost, according to KettlebellInc.com. Combined with a healthy diet, just 20 minutes of kettlebell training three to four times a week can produce the results you want. You can also keep your kettlebells at home, so once you've learned the techniques, you needn't make a trip to the gym every time you want to work out.

    Considerations

    • You must proceed slowly with kettlebell training, recommends kettlebell coach Aleks Salkin. Older adults should perform the majority of their exercises in the 10- to 15-repetition-per-set range, working at an intensity level of 65 percent to 75 percent, according to the American College of Sports Medicine. Check with your doctor before starting a kettlebell routine to get the all-clear that you're ready to train, and work closely with your instructor to ensure you're getting all the benefits of kettlebell training without putting yourself at risk of injury. Above all, enjoy the challenge that kettlebells offer.