Kettlebells have been used in strength training for years. But new research suggests these weights may do more than build muscle: They could slow down aging.
That’s the major takeaway from a study presented at the Integrative Physiology of Exercise conference this week. But why might kettlebells have these perks and how can you actually use them? A trainer explains.
Meet the expert: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab.
What did the study find?
For the study, researchers had adults between the ages of 60 and 80 do kettlebell training sessions twice a week for a year. The researchers tracked different health metrics, finding that participants’ muscle mass, grip strength, and upper leg strength all increased after six months.
After a year, the participants also took less time to climb a flight of stairs and rise from a chair to a standing position.
“Our findings demonstrate that this type of training program leads to benefits, even in individuals starting at an older age,” said Davi Mázala, first author of the study, in a statement.
Can kettlebell training reduce inflammation?
Possibly. During the study period, the researchers also determined that markers of whole-body inflammation in the blood decreased.
Inflammation, in case you’re not familiar with it, has been linked to a list of health issues, including asthma, diabetes, and obesity, and cancer.
What are the other benefits of kettlebell training? What are the cons?
Kettlebell training “can be a total body workout,” says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. “You can do strength training, cardio—a mix of stuff,” he continues. “It’s highly versatile and you don’t need a ton of equipment.”
But Matheny points out that a lot of movements used in kettlebell exercises “require more skill” than using other types of weights. “If you just watch something on YouTube of Instagram, the chance that you’ll perform these exercises correctly out of the gate is very low,” he says.
In fact, Matheny says that the kettlebell swing—which is one of the most common kettlebell exercises—is one of the top exercises he sees done with improper form. “If done incorrectly, it has a high risk of injury,” he says.
How can I get started with kettlebell training?
Because there’s a risk of injury with kettlebell training, Matheny recommends consulting a trainer before diving in. Most gyms have trainers milling around that can help you for free, if you have a membership.
If you don’t have a gym membership but are interested in regularly doing kettlebell exercises, Matheny suggests considering a class or looking into a free trial at your local gym, where you can ask for help.
“Most people really need coaching with this,” he stresses.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.