A new study dropped and good news everyone, kettlebells (once again) have been scientifically proven to be awesome. Here's the link and I'm pasting the story below. Kettlebell Training May Help Maintain Muscle Strength in Older Adults Even people who weren’t lifelong exercisers benefited from strength training. 18-Nov-2024 8:00 AM EST, by American Physiological Society (APS) Newswise — State College, Pa. (Nov. 21, 2024)—Kettlebell training may help reduce inflammation and increase muscle strength as we age, even in people who have not been physically active in the past. The findings from a new study will be presented at the 2024 Integrative Physiology of Exercise conference, Nov. 20–22, in State College, Pennsylvania. Most people lose muscle mass as a normal part of aging. When muscle function declines because of muscle loss, performing daily activities and maintaining independence can become difficult. Resistance training designed to increase muscle strength and endurance can help offset age-related muscle loss and may also reduce inflammation. However, studies on weight training in older adults are limited. In this study, adults between the ages of 60 and 80 were enrolled in a “Strength after Sixty” program at a local gym, where they participated in 12 months of kettlebell training. A kettlebell is a weight made from iron or steel shaped like a cannonball with a top handle. The participants attended training sessions twice a week for a year. The weight of the kettlebells used by the participants varied based on their strength and abilities, but they were directed to aim for a rate of perceived exertion of 7 out of 10 (vigorous activity). After six months of training, the participants’ muscle mass increased as well as grip strength and upper leg strength. Improvements in grip strength are very relevant in older people, as there is a direct link between grip strength and all-cause and disease-specific mortality in this population. Further results demonstrated that after 12 months indices of physical function also improved as the participants took less time to climb a flight of stairs and to complete five repeated chair stands (getting out of a chair to a standing position). Blood markers of whole-body inflammation decreased as well.

I haven't been too active here recently. But not because of a lack of motivation. In addition to family and work, I've been working on my certification as a kettlebell coach through Lebelstark with Gregory as my mentor since April. After successfully passing the theoretical exam, I am now preparing for the fitness tests, which - if everything goes according to plan - are due in January - 3 tests have to be passed. If you are interested, you can see some of my preparations on my YouTube channel. There is still a lot to do ... :) The last thing on the program is a teaching rehearsal and then it's done. I'm glad to have started the training and to have taken on the challenge. When everything is done, I hope to be able to win more people over to our passion and accompany them. I always encounter the usual reservations among my friends, but the one person I was able to convince is more motivated than ever. Kettlebell Spirit :) Salute to all past and future reps! Enjoy! https://www.youtube.com/@cyax03

Finally completed my Kettlebell collection, This is honestly all I need to stay in shape at 50 years old. Loving the journey and love being able to share it with others here. Bout to get that purple belt vid ready!

If you don't know which exercise to choose, you can use "random generator". I made a roulette for the 10 basic exercises inspired by Lebestark Plus content. You just may have time for 15 min workout. Perhaps you can do 2 rounds with 2 min intervals. Just spin the roulette 2-3 times and pickup the exercises that it's choosing for you. I'll do more lists when I invent a good one. 😁 My next condition workout is: Two rounds 2 min Goblet squats 2 min Strict Presses 2 min H2H Swings 1 min rest

Is this real life?!