You might only have a few kettlebells to use. Or maybe you want to keep the weights lighter to be easier on your body. But you still want to get stronger! How can you do this? People usually think they need to add more weight to the kettlebell to increase strength and power. But the good news is that there are other ways to do this without adding more weight!
If you want to get stronger, you need to gradually increase stress on your body over time – this is called progressive overload. There are lots of ways to do this, not just by adding weight.
We use this concept in my new course, which is a kettlebell and bodyweight hybrid strength training course – it’s coming out this week, so stay tuned!
In the meantime, here are three ways to get stronger without increasing your kettlebell weight:
1 – Increase your reps
If you can perform more reps with the same weight, you’ll be working your muscles harder and increasing your strength.
2 – Add more sets to your routine
Instead of doing the same number of sets with a heavier weight, try adding one or two more sets with your current weight. This will help you build muscle and get stronger without having to go up in kettlebell weight.
3 – Do different and/or more challenging exercises
Another way to change things up is to focus on different and/or more challenging exercises. If you’re always doing swings, try adding in some cleans or snatches. Or if you’re used to doing goblet squats, try switching to single-leg squats. By strategically changing and progressing your exercises, you will force your body to adapt, and you can get stronger over time without having to add weight.
So there you have it – three ways to get stronger without having to go up in kettlebell weight. Give them a try and see how they work for you!
Master of Science, Human Movement
Over 40 Training Specialist
PS – Don’t forget – if you like the idea of getting stronger without having to go up in kettlebell weight, stay tuned! I have a NEW version of my Kettlebell / Bodyweight Hybrid Training course coming out later this week!