This is fantastic news...

New research finds that kettlebell training may help reduce inflammation and increase muscle strength as we age — even without a history of being physically active.

Here’s what the study found...

The study, which is being presented at the 2024 Integrative Physiology of Exercise conference, enrolled adults between the ages of 60 and 80 in kettlebell training sessions twice a week for a year.

Yeah, just twice a week...

After six months, participants’ muscle mass increased, as did their grip strength and upper leg strength. 

After 12 months, the participants showed other signs of improved physical function — including taking less time to climb a flight of stairs or to rise from a chair to a standing position. 

Researchers also found that “blood markers of whole-body inflammation decreased.”

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

An easy way to take advantage of this is by simply doing two kettlebell finishers a week.

You can do any of these (with videos). 

That kettlebell I got from Amazon for my wife and I was apparently a good idea. :)

Not to mention the combinations of bodyweight and kettlebell exercise combos are practically ENDLESS.

And the muscle definition it can bring is fun, too :)

I had some clients requesting things they can do at home using a kettlebell and many of them started to enjoy exercise more.

Now it doesn't take a rocket scientist to know when you're enjoying something, it's easier to stay motivated.

Sometimes you need to shake up your routine and that's OK!

So, here are 5 ways to take advantage of kettlebells and get better results:

Complexicated (6 rounds)...

Kettle Core (As many rounds as possible in 10 minutes)...

Kettlebell Tabatas...

Swing and Clean Ladder (5 reps down to 1, and then back up to 5)...

The Kettlebell and Bodyweight Giant...

These (and 16 more) are all found here:

The new and improved cardio using a single kettlebell

If you like the idea of getting out of a chair easier and being more mobile while losing fat, take advantage of this tool here.

Later tater,

Mikey