Skip to main content

Pick up those kettlebells — hot-off-the-press study shows impressive benefits

The kettlebell has a long and interesting history originating in Russia

row of kettlebells outside workout equipment
Richard R / Unsplash

Staying committed to weight training helps you develop a more muscular physique. Mounting research highlights the benefits of resistance training, from enhanced self-esteem and cognitive abilities to physical performance and heart health. There are different ways of using external resistance, including resistance bands, dumbbells, kettlebells, and weight machines. A new study will make you want to pick up those kettlebells and get to work. Let’s look at the study and the history of the kettlebell.

The study results

A man doing an oblique exercise with a kettlebell.
Alonso Reyes / Unsplash

In this new study presented at the 2024 Integrative Physiology of Exercise conference, participants aged 60-80 took part in kettlebell training sessions twice a week for one year. The individuals involved in the study were from various backgrounds with no prior experience with resistance training. Impressively, after just six months, the participants had increased muscle mass, grip strength, and upper leg strength. By the one-year mark, they had improved physical function and took less time to rise from a chair to stand up or to climb a flight of stairs.

Recommended Videos

The researchers also revealed that the blood markers for inflammation throughout the body had decreased. Inflammation is a leading driver of chronic disease. The findings demonstrate that staying committed to this type of training program yields benefits even if you’re a beginner or at an older age.

The history of the kettlebell

Man using kettlebells.
Taco Fleur / Pexels

The kettlebell is a cast-steel or cast-iron weight training equipment that’s shaped like a ball with a handle on top. It resembles a teapot or kettle in size and shape. Kettlebells originated in 18th-century Russia as agricultural tools when farmers and traders used them as counterweights or measuring devices to weigh crops and goods. They were often used to balance scales when buying and selling sugar, grains, and other bulk items at markets. 

Due to the practical design with the handle on top, kettlebells are easier to lift and carry.  By the 19th century, kettlebells or ‘girya’ in Russia became a fitness tool for strongmen and the military to enhance their endurance and muscle strength. Many of these strongmen performed feats of strength at public events, shows, and circuses. The word girya in Russian means ‘weight’ or ‘mass’. 

How to get started with kettlebell training

Man using kettlebells.
Image Source / Adobe Stock

You can try different kinds of kettlebell exercises, such as kettlebell swings and a kettlebell press. If you’re a beginner, focus on improving your technique and start with a lighter weight. A good starting weight for most men ranges from 12 to 24 kilograms or 26 to 53 pounds. Start with fundamental exercises like the kettlebell deadlift and the kettlebell swing. When you’re comfortable with the moves you can incorporate progressive overload and increase the weights and intensity. 

Try to make sure you warm up and cool down properly and use both hand and single hand movements. Working with a personal trainer gives you guidance on the best exercises and weights to help you achieve your fitness goals. Kettlebell exercises are superior for full-body conditioning and engaging multiple muscle groups simultaneously. They’re often included in high-intensity interval training and fast-paced workout circuits.

Topics
Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
Run clubs are the new nightclubs — Strava data shows huge rise in popularity
Running clubs are the new social hotspots allowing people to socialize and stay active.
Group of people running

Having an accountability partner and someone you go running with can help you stay motivated and make you more likely to show up and get moving. Joining a run club allows you to meet new people who are also interested in health and fitness so that you can encourage and support each other. The benefits of running are abundant, from improving your heart health and bone density to burning calories and lifting your mood. Running clubs are another way to incorporate running into your workout schedule and get additional benefits. New Strava data shows a huge rise in the popularity of run clubs. It turns out that run clubs might just be the new nightclubs. Let’s look at the data and the benefits of running clubs.
The data

Strava is an app designed for active people. Recently, Strava released the Year In Sport: Trend Report, identifying the leading trends and surges of 2024. The report combines billions of unique activity data from the global community of over 135 million people, along with insights from a randomized, global survey of over 5,000 people.

Read more
Should you take fish oil when training? What are the benefits? New study is in
How does this popular omega-3 supplement affect muscle mass and strength?
fish oil supplement in shape of fish on white background

Evidence is mounting on the benefits of taking fish oil supplements, from lowering blood pressure to protecting your heart and reducing your risk of cardiovascular events. Fish oil has been shown to lower inflammation, improve cholesterol and muscle-skeletal recovery, and more. Protein powders, creatine, and other supplements are common in the fitness world, but you don’t often hear gym buffs talking about fish oil. Recently, researchers set out to discover if taking fish oil supplements helps fuel muscle growth and strength. Let’s look at the research. 
What is fish oil?

Fish oil is a dietary supplement containing omega-3 polyunsaturated fatty acids that are extracted from oily fish like anchovies, tuna, herring, and mackerel. The supplement contains two essential omega-3s: docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Especially if you don’t eat a lot of fish, taking a fish oil supplement could help you obtain sufficient omega-3 fatty acids. Fish oil supplements typically come in capsule or liquid dropper form.

Read more
Sit ups are falling out of favor — what does the research show?
Here are the pros and cons of the old-fashioned sit-up
Man doing situps using a fence for help outside on a concrete floor

Sit-ups often come to mind when you think about working your abs or strengthening your core. It’s one of the most old-school, well-known exercises for ab-shredding, but recently, it’s become less and less popular as fitness enthusiasts prefer other effective ways to achieve the same outcome. Why are sit-ups falling out of favor? Let’s look at the research and the pros and cons of sit-ups.
Pros

Sit-ups are an abdominal bodyweight exercise you perform by lying on your back and raising your torso. You can try different variations, from the traditional sit-up to a sit-up with a stability ball and V sits. 

Read more