When we reach 40, there’s a chance that we begin to get the odd ache and pain that we’ve never had before. We all get it, so it’s not just you! But this doesn’t mean that we can’t still exercise to keep ourselves in shape.
An over 40 kettlebell workout is one way to get a great workout at home and you can fit it in whenever you have time. No gym required, just some kettlebells and a bit of willpower.
Benefits of Using Kettlebells
Here are just a few reasons why a kettlebell is one of the best pieces of workout equipment:
- It’s easy to carry around, so you can take it anywhere you want to workout.
- They are great for not only building up your strength but also for cardio workouts too.
- The range of motion you can do makes your muscles work harder.
- They barely take up any room at all, unlike a treadmill which usually turns into a clothes rail!
Where To Buy Your Kettlebells
The good thing is that kettlebells are so popular these days that you can buy them in all good sporting shops and of course online. Amazon has a wide range to choose from and they are super inexpensive to buy.
There are different types of kettlebells from plastic-coated to full metal types. The general recommendation is to get the metal ones as they are more comfortable to use and will last longer. Plus they won’t dent if you accidentally drop them.
The weight of them varies and will depend on the type of exercise you want to perform and whether you’re male or female. In general, anywhere from 12kg through to 20kg is the norm. Unlike dumbbells, you don’t have to buy them as a pair, as one kettlebell is often enough to do a wide variety of exercises.
As mentioned, the great thing about using kettlebells is the flexibility of exercises you can perform. Here are some of the most popular ones:
Goblet Squat – Hold the kettlebell in both hands and lift it up so that it’s just below your chin. It should be almost resting on your chest. Place your feet slightly wider than shoulder-width apart. Then squat down and stand back up. Keep repeating this for 10 reps, to begin with. You can increase this the fitter you are. This exercise is basically a standard squat but with an extra weight attached to make it harder and more effective.
Upright Row – Hold the kettlebell in both hands and let your arms hang down. Put your legs shoulder-width apart. Then pull the kettlebell up to your chin and then lower it back down. Repeat this 10 times and increase it each time you perform the exercise. It’s a great exercise for the shoulders and upper body.
Russian Swing – This is one of the most popular kettlebell exercises. Hold the kettlebell in both hands and put your feet shoulder-width apart. Start with your arms hanging down and swing the kettlebell, with your arms straight, up in front of you until the weight reaches head height. Then let it drop and swing between your legs. You will bend your knees when the weight is coming down. Keep repeating this 10 times and then increase this number as you get stronger. This exercise is great for a wide variety of muscle groups.
Here’s a great 12-minute beginners kettlebell workout to follow:
When you’re over 40, a kettlebell workout is an easy one to slot into your daily routine. You can do it for 20 minutes a day, either in the morning, afternoon, or evening. You don’t really have any excuses and it can be quite a fun workout to perform too.
We hope these over 40 kettlebell workout tips help you to keep in shape at any age!