As we age, kettlebell training may...

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.

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.

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.”

This study's findings emphasise that it isn’t too late to begin an exercise routine later in life to improve health. “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,” said Davi Mázala, PhD, first author of the study.

Bottom line:

1.  Train with kettlebells

2. It's never too late to start!