Beginner Kettlebell Exercises for Older Adults

Kettlebells are simple weights that improve fitness in a variety of ways.
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Kettlebells are a centuries-old exercise tool originally used by Russians to develop strength, stamina and endurance with a single piece of equipment. Seniors can use these weights to perform exercises that build muscular strength, improve heart health and increase bone density. Limit your use of a kettlebell to simple exercises using a light weight as you begin to learn how to use this increasingly popular piece of fitness equipment.

    Perform biceps curls, a simple exercise you can do standing or sitting, to work the muscle on the front of your upper arm. Start with the kettlebell hanging at your side with your palm facing forward. Bend your arm at the elbow, bringing your palm and the kettlebell toward your shoulder. Hold for one or two seconds, then lower the kettlebell. Perform this exercise one arm at a time or using two kettlebells at once. If you can stand while you perform the exercise, curl the kettlebell across your stomach instead of up to your shoulder. Balance yourself with one hand against a chair or wall if you exercise standing up.

    Perform triceps extensions using a kettlebell to work the upper backs of your arms. Without using the weight, practice putting your hand behind your head with your palm facing your back. Extend your arm at the elbow, turning your hand outward so your palm faces forward when you’re finished. Decide if you can perform this exercise with the weight of kettlebell you have chosen without losing your balance or straining your back. If you can safely perform the exercise, add the weight of the kettlebell.

    Perform rows, a simple exercise you can do while kneeling on a bench. Place one knee on the bench and one hand on the seat in front of you for support and hold the weight straight down with your palm facing your body. Raise and lower the weight to your chest, bending your arm at the elbow. Keep your elbow tucked into your side and squeeze your shoulder blades together as you raise the weight. This exercise will work your biceps and the fronts of your shoulders as well. Change positions to work your other arm.

    Add kickbacks to your workouts, which start from the same position as rows, using a slightly different movement to emphasize your triceps and rear shoulder muscles. Raise the kettlebell to your chest, bringing your elbow back behind you with your palm facing your body for your starting position. Extend your arm at the elbow, bringing the weight backward without changing the position of your elbow and upper arm. Return to the starting position by bending your elbow. Switch positions to work the other arm.

    Work your forearms, chest and the fronts of your shoulders with arm raises. Hold the kettlebell at your side with your palm facing behind you while you are in a standing or sitting position. Raise your arm straight ahead, up to shoulder level. Hold the weight still for two seconds, then slowly lower it. Switch sides.

    Things You'll Need

    • Lightweight kettlebell

    • Weight or other bench


    • You can perform a variety of exercises with a kettlebell that work more muscles, but that require increased balance and core strength. Squats and lunges are simple exercises, but might be too tough on your knees. Try them without holding any weight to determine if you can add these lower-body exercises to your workout. Kettlebell swinging requires you to swing a kettlebell from in between your legs to shoulder height, using considerable leg, hip and core strength and good balance. If you can swing a kettlebell, you can create a cardio workout that builds muscle and core strength.


    • Because of the handle, kettlebells are an unstable weight. This helps recruit more core muscles during exercises, but can cause back strain. Try all exercises without the weight before you try them with the kettlebell.

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