We may sound like a broken record, but we’ll continue to make the case: It’s essential that you regularly engage in strength training as an older adult. There’s simply no better way to keep your muscles activated, your body balanced and your brain robust. In particular, we know that your body begins to lose muscle mass and strength once you hit your 50s, and the best way to counteract this is to engage in strength-building exercises (along with a healthy, protein-filled diet). Strong muscles play an essential role in extending your health span which is critical to having a good quality of life the longer you live. As one expert makes clear, “You can build the metabolic equivalent of a retirement savings plan by repeatedly engaging in physical exercise and consuming adequate high-quality protein. In doing so, you can effectively close the gap between healthspan and lifespan, maintain independence and maximize quality of life in older age.”

Over the years, we’ve highlighted various ways to build and strengthen muscles, including free weights (dumbbells), resistance training, kettlebells, and even your own body weight. New research highlights the particular value of kettlebells for older adults. In a study presented at the 2024 Integrative Physiology of Exercise Conference, researchers presented data following a 12-month kettlebell training program for adults aged 60-80. Working with kettlebells twice a week, the participants were found to have increased muscle mass, grip strength, and upper leg strength after 6 months, and after 12 months, their physical function (like sit-to-stands or stair climbing) also improved, along with a decrease in inflammation as measured by blood biomarkers. The study participants had no prior experience with strength training, thus demonstrating that no matter at what age you begin, you can benefit from a regular and ongoing strength training program, including one utilizing kettlebells. For more on this study, hinge at your hips and swing your kettlebell here and here. And of course, before you consider working with kettlebells, you should consult your physician to make sure they’re right for you.

In case you are unfamiliar, kettlebells are made from either steel or iron and are usually globe-shaped with a handle to grip on top. They are likely to be available at your local gym but are also easy and relatively inexpensive to purchase for your home, either for indoor or outdoor use. They can be found in various weight configurations which allows you to slowly build up the amount of weight in the kettlebell you are using. According to the New York Times Wirecutter, the best kettlebell to buy for home use can be found on Amazon, called the REP Fitness Kettlebell, which comes in various weights with different colors on the handle to designate different weights. Some kettlebells can be adjusted to change the weight you are holding at any given time. It’s always advisable to start with a relatively light kettlebell, especially one that you can press overhead. If you then want to add to your kettlebell collection, experts suggest you get a medium-weight kettlebell that you can hold while doing squats and then a heavier kettlebell for doing deadlifts. It’s advisable to start out working with a trainer when using a kettlebell so that your form is correct and done safely. If you swing incorrectly, you could injure yourself. For more senior safety tips on kettlebell use, click here.

Finally, there is one other strength-building trend that seems to be catching on: the use of a weighted vest when walking or going about your chores. According to a recent article in Fortune Well, everyone from women’s health experts to older celebrity women like Katie Couric is trying out these vests, worn over your clothing, as a way to build strength (and as a way to combat osteoporosis) and create resistance as you move. Wearing a weighted vest is yet another way to build and strengthen muscle and bone. It’s recommended that you select a vest that’s both comfortable and easy to put on, along with having the ability to add or subtract weight to it as you see fit. If you want to see the vest Katie Couric adorned, put on your workout clothes and look here.