Are Kettlebells the Key to Staying Strong and Fighting Inflammation as You Age? New Research Explains

Could kettlebell training be the key to helping preserve muscle strength as we age? Potentially, yes, according to new research.

The study, presented in November at the 2024 Integrative Physiology of Exercise Conference, found using kettlebells in an exercise routine may reduce inflammation and increase muscle strength in an aging population—even among people who haven’t exercised regularly in the past.

The findings suggest that it’s never too late in life to start a new exercise routine for health benefits.

“We had a mix of individuals from different backgrounds that had no prior exposure to resistance training,” first study author Davi Mázala, PhD, said in a news release. “Our findings demonstrate that this type of training program leads to benefits even in individuals starting at an older age.”

Here’s what to know about kettlebell training, how it can benefit your health as you age, and how to safely start a new kettlebell training program.

Kettlebell Training Increases Muscle Strength in Aging Bodies

As people age, it’s normal to lose muscle mass. When this occurs, performing daily activities and maintaining independence can be difficult.

The new research shows that adding kettlebell training to your weekly routine can help offset age-related muscle loss and may also reduce inflammation.

For the study, adults aged 60 to 80 enrolled in a “Strength After Sixty” program at a local gym. The program involved 12 months of kettlebell training, with two sessions per week at a rate of perceived exertion (RPE) of 7 out of 10.

After just six months on the program, participants’ muscle mass, grip strength, and upper leg strength all increased. Increased grip strength is a key finding, researchers said. There is a clear inverse association between grip strength and all-cause and disease-specific mortality in older populations—weaker grip strength is linked to a higher risk of death.

After 12 months, it took participants less time to climb a flight of stairs and stand up from being seated in a chair. Researchers also noted that muscle mass increased for the participants.

There was a notable change in inflammation, as well: Blood markers for whole-body inflammation decreased among the participants.

How to Begin a Kettlebell Training Program

Kettlebells aren’t new, but they’ve had a surge in popularity in recent years.

Depending on the type of moves performed with the kettlebell, exercisers can recruit more muscles due to the imbalance of the equipment.

“You also have the ability to create higher-intensity, faster-paced, explosive movements that are great for full-body strength, cardio, mobility, and overall function,” Scott Kemp, personal training director at Fit Athletic Club in Mission Beach, California, told Health.

Kettlebell workouts are also very customizable—because the equipment comes in different weights and sizes, exercisers can gradually increase their strength over time.

If you’re interested in beginning a kettlebell training program, experts suggest hiring a trainer to properly learn the equipment before doing exercises on your own. Because you may not be used to the shape of the equipment and its center of gravity, it’s possible to strain your back, arms, or other muscles, said Kemp.

Once you’ve got some basics down, you can start with some basic exercises, Heather Milton, MS, exercise physiologist supervisor at NYU Sports Performance Center, told Health.

In the new study, for example, participants focused on general moves for their kettlebell training routine: deadlifts, shoulder presses, bent-over rows, squats, and swings.

“Shoot for about eight exercises, with two to three sets of eight to 12 repetitions,” said Milton. “Do not start with swings and fast movements—start with controlled movements and slowly increase weights 5–10% per week.”