Kettlebell Workout for Older Adults (50+)

I must say, I was a bit surprised at the response I got to the email I sent out last week about our “Functional Fitness” personal training / semi private program (a special program at FVT designed for folks in the 50 to 70 age range).

And it got me to thinking – a lot of the info I share with you is geared towards intermediate or even advanced kettlebell enthusiasts. And it is fantastic – provided that you are ready for it.

BUT – the problem is, sometimes folks are NOT ready for this type of training intensity … but they do it anyway. Then, they end up doing way too much, too soon … at BEST they don’t get all they could out of their kettlebell workouts, and at worst get a little (or a lot) injured … and they end up giving up, and swearing off kettlebells all together. And that is not good!

SO, I thought it would be good timing to share a kettlebell workout I created specifically for older adults. (This is actually very similar to a workout we did with one of our Functional Fitness private training clients last week.)

Now, don’t underestimate the how powerful this workout is, just because it is simple.

And also, this is actually a workout that our client had been working up to for a couple of months, so ideally you would work UP to this amount of volume of 1/2 get ups and deadlifts/swings slowly and progressively over a several week period.

Let’s get to it!


Kettlebell Workout for Older Adults (50+)
sample from the FVT Functional Fitness Program

Warm Up

– Box Squat – 10-15 repetitions
– Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest


– swing progression (sumo deadlift – 1/2 swing – full swing) – 15-20
– ‘Active Rest’- :30
– ½ OR foot sweep Turkish get up – 3 reps ea side
– ‘Active Rest’- :30

Continue this sequence non-stop for 18 minutes

Cool Down

5 minutes of static stretching – tight muscle groups only


To sum up, kettlebells are a fantastic training tool for ALL age groups. But you have to know how to use them correctly, and “scale up” appropriately to the intensity level that is right for you. This workout is an example of a great way to do that.

Keep training hard –

– Forest Vance, MS, RKC II, Certified Corrective Exercise Specialist

PS – We have THREE more lots reserved over this week to do complimentary “Test-a-Trainer” sessions at the studio with SERIOUS clients who are interested in this service.

So if that’s YOU, reply to this message and let me know!

We will schedule a time to hop on a quick phone chat, talk a bit more about your goals, give you more info on our program to make sure it’s a great fit, and if all sounds good, schedule a complimentary “Test-a-Trainer” session at the studio from there.

Look forward to hearing from you! 🙂

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