You might not believe me, but I think we can keep training hard — even as we age!

We just have to be a little smarter about it.

One thing that becomes especially important as we get older is power.

Strength is the ability to move a load. Power is the ability to move that load quickly.

Maintaining power as we age matters because it affects reflexes, balance, athleticism, and our ability to react quickly.

That’s one reason I love kettlebell swings for the 50+ crowd.

Unlike slow, controlled strength exercises, swings are explosive. Every rep teaches your glutes, hamstrings, and the rest of your body to generate force quickly.

Of course, that doesn’t mean we should train exactly like we did at 20!

We still need to pay attention to things like work-to-rest ratios, total workout volume, exercise selection, proper form, mobility, and recovery.

Today’s workout from my Lifetime Kettlebell Evolution program is a great example of how to put it all together.

Grab a kettlebell and give it a shot!

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KB Power Workout for 50+ (Free Sample – Lifetime Kettlebell Evolution)

WARM UP

Cat/cow
Down dog
KB goat-bag swing
Halo

PART 1 — POWER

3–6 rounds

Two-hand swings OR 1-arm swings
10–15 reps

Recommended weights:

Beginner: 12–16 kg (men), 8–12 kg (women)
Intermediate: 20–24 kg (men), 12–16 kg (women)
Advanced: 24–32 kg (men), 16–20 kg (women)

Choose the swing variation that feels best for your back and hips.

PART 2 — STRENGTH & CONDITIONING

3 rounds

Split squats — :30/side
OR
Goblet squats — :60

Recommended weights:

Beginner: 8–12 kg
Intermediate: 12–20 kg
Advanced: 20–28 kg

If lunges bother your knees, goblet squats are a great option.

Burpees

Modify as needed: box/bench burpee, step-back burpee, or wall burpee.

PART 3 — CORE & STABILITY

3 rounds

Rack march/carry — :30/side

Use approximately one size heavier than your pressing weight.

The weight should be challenging but stable — no leaning or twisting.

Supported side plank — :30/side

Start from a table position with the bottom knee down and top leg long.

This variation is joint-friendly while still challenging the obliques and hips.

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If you want to learn how to do kettlebell swings and the other essential kettlebell exercises safely and effectively, check out Lifetime Kettlebell Evolution.

It’s built specifically for men and women in their 50s and beyond who want to gain strength, prevent injury, and build functional fitness without beating up their bodies.

You’ll get short, 20–30 minute kettlebell workouts, joint-friendly warm-ups, strength-based exercise progressions, built-in modifications, and a complete system you can follow at home with minimal equipment.

Plus, you’ll get 3 bonus programs FREE:

• Lifetime Kettlebell Fitness 2.0 (Over 50 Kettlebell Revolution) — my best-selling over-50 kettlebell training system.

• Ageless Warrior Kettlebell Challenge — an additional 28-day program to keep your progress rolling.

• Kettlebell Hacks Workshop Series — 12 training videos covering my best tips, drills, and progressions for mastering swings, squats, cleans, snatches, Turkish get-ups, presses, and more.

You get the complete package when you grab Lifetime Kettlebell Evolution while it’s on sale this week:

→ Lifetime Kettlebell Evolution

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Corrective Exercise Specialist
KettlebellBasics.net

Try the full Lifetime Kettlebell Evolution program here -> Reclaim Your Strength, Move Without Pain, and Feel Up to 20 Years Younger

One thing I like about kettlebells for people over 50 is that you can train multiple fitness qualities at once.

In this workout, the Turkish Get-Up builds shoulder stability, balance, coordination, and core strength.

The split squats and rows strengthen the legs, glutes, and upper back—areas that become increasingly important as we age.

The swings build power and conditioning without much impact on the joints.

And the Total Body Attack finisher ties everything together with a short burst of strength and conditioning.

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Spartan 50 Kettlebell Workout 1

Part 1 – 4 Rounds

• 30 sec Turkish Get-Up (or Half Get-Up) – Right Side
• 15 sec Rest
• 30 sec Turkish Get-Up (or Half Get-Up) – Left Side
• 15 sec Rest
• 30 sec Kettlebell Swings
• 15 sec Rest

Part 2 – 4 Rounds

• 30 sec Split Squat – Right Side
• 15 sec Rest
• 30 sec Split Squat – Left Side
• 15 sec Rest
• 30 sec Single-Arm Kettlebell Row – Right Side
• 15 sec Rest
• 30 sec Single-Arm Kettlebell Row – Left Side
• 15 sec Rest

Finisher

Single Kettlebell Total Body Attack

Every Minute on the Minute x 4 Minutes

• 4 Reps

Clean → Squat → Press → Burpee

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This workout is brought to you by Lifetime Kettlebell Evolution.

Try the program here:

-> Gain Strength, Prevent Injury, and Build Functional Fitness at Any Age with Lifetime Kettlebell Evolution​

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Corrective Exercise Specialist
KettlebellBasics.net

Try the full Lifetime Kettlebell Evolution program here -> Reclaim Your Strength, Move Without Pain, and Feel Up to 20 Years Younger

Calling all kettlebell lovers age 50 and above!

This workout is designed to help you build strength, boost your energy, stay healthy and capable for the long haul — and yes, look pretty darn good with your shirt off too 😉

All you need is one kettlebell and 18 minutes.

Do 3 rounds:
30 seconds work / 15 seconds rest
Rest 60 seconds between rounds.

TIER 1 — BEGINNER

* Kettlebell “Goat Bag” Swing → 2-Hand KB Swing
Suggested: 16kg women / 24kg men
* Plank Step-Out
* Bodyweight Squats
* Kettlebell Figure 8 to Hold
Suggested: 8–12kg women / 16–20kg men
* Step-Back Squat Thrust

TIER 2 — INTERMEDIATE / ADVANCED

* 2-Hand KB Swing → 1-Arm KB Swing
Suggested: 8–12kg women / 16–20kg men
* Plank Jacks
* KB Goblet Squats
* Kettlebell Figure 8 to Hold
Suggested: 8–12kg women / 16–20kg men
* Squat Thrust → Burpee

This workout is brought to you by Lifetime Kettlebell Evolution.

Try the program here:

-> Gain Strength, Prevent Injury, and Build Functional Fitness at Any Age with Lifetime Kettlebell Evolution

— Forest and the FVT Team

If you are looking to test your strength, kettlebell form, mental capacity, and lungs… I dare you to take this test.

It’s a sample from the 300 Kettlebell Challenge 2.0 – where you’ll do a strength (and overall fitness) test at the beginning of the 28-day program – a special 300-rep kettlebell workout.

It gives you a great, measurable starting point. It also helps you set goals for the end.

Then, for the main program, you do workouts that will help you do better at that original “benchmark” training session – and at the same time, help you with things like:

– Losing fat
– Gaining lean muscle
– Strengthening your core
– Getting more flexible
– Improving overall performance

We even do a different 300–rep kettlebell workout every week just for fun, and so that you can see your fitness improving along the way – like this:

300 Kettlebell Challenge 2.0 – Week 1 “Benchmark” Sample Workout

*​Find the demo vids with full exercise breakdowns in the full program HERE​

Do the sequence of exercises below as fast as possible. Make note of weights used. Time yourself.
We’ll repeat this workout again in week 4, so be sure to record your performance so that
you can see how you improve!

• 20 two-hand KB swings
• 20 regular push-ups
• 10 split squats per side
• 10 1 arm KB rows per side
• 20 jumping jacks
• 10 one-hand KB swings per side
• 20 close-grip push-ups
• 10 alternating reverse lunges per side
• 10 palms facing away 1-arm KB rows per side
• 20 X jacks
• 20 hand-to-hand KB swings (10 per side)
• 20 wide-grip push-ups
• 10 alternating front lunges per side
• 10 palms facing towards 1-arm KB rows per side
• 20 seal jacks

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Try the full 28-day program at the link below:

=> ​The “300” Kettlebell Challenge (new and updated!) ​

…and I look forward to hearing about how you do!

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
KettlebellBasics.net

PS – This program is designed to help you unleash your inner warrior and get a ripped Spartan body in just 28 days:

=> ​The “300” Kettlebell Challenge (new and updated!) ​

However, the special low pricing is for a limited time only.

Details and order now at the link below:

=> ​The “300” Kettlebell Challenge (new and updated!)

“Okay Forest, I’m ready!

I want to get ripped and unleash my inner warrior with your ​“300” Kettlebell Challenge​.

What’s next?”

Glad you asked 🙂

Check out this “300” kettlebell – style workout to get an idea of what you’ll be working on over the next 28 days:

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“300” Kettlebell Challenge 2.0 – Sample Workout

*​Find exercise demos / breakdowns in the full program HERE​

PART 1 (90 reps total) – STRAIGHT SETS – Perform the prescribed number of reps of the first exercise listed below. Rest for 30 seconds. Repeat three times WITHOUT moving on to the next exercise in the sequence. Rest for 60 seconds after you finish the round, then repeat two more times for a total of three rounds:

• 5 one hand KB swings per side
• 5 one arm KB presses per side
• 5 lateral KB lunges per side (alternate legs each rep)

PART 2 (90 reps total) – AFAP (as fast as possible) – Complete three rounds of the pair of exercises below as fast as possible.

Alternate back and forth between exercises:

• 10 1-arm KB rows per side
• 10 spider climbs (5 per side) (alternate legs each rep)

PART 3 (120 reps total) – EMOM (every minute on the minute) – Set your timer to go off every 60 seconds. At the top of each minute, perform the prescribed number of reps of exercise one. Your rest is the time between when you finish your set and the next minute starts. Move on to the next exercise in the sequence and repeat. Continue in the same fashion through four rounds of the circuit total:

• 5 burpees
• 5 side plank hold with leg raise per side
• 15 prone skydivers (hold for one second at top of each rep)

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This workout is challenging – you’ll be moving quickly and accomplishing a good amount of work (a total of 300 reps!) in a short period of time.

But don’t worry, it’s also highly effective. We incorporate various techniques such as straight sets, AFAP (as fast as possible), and EMOM (every minute on the minute) throughout the workout. These methods will help you gain strength, build lean muscle, and enhance your overall conditioning.

And here’s the best part – it’s a lot of fun! Give it a shot and see for yourself 🙂

If you want to take your fitness to the next level, make sure to ​click below and grab a copy of my “300” Kettlebell Challenge 2.0​. It’s the latest, most up-to-date edition and is currently on sale this week:

–>> “300” Kettlebell Challenge 2.0​

-Forest and the FVT Team
KettlebellBasics.net
ForestVanceTraining.com

PS – I’m down to my last couple of spots for this round of “KB Fit Over 40” online/Remote 1-to-1 Coaching.

You’ll learn the basics of safe and effective KB training, gain strength / lean muscle, and lose up to 1% of your body fat per week with 100% custom kettlebell workouts, meal planning, accountability, and more.

Reply directly to this email with the word “IN,” and I’ll send you info on how to grab one of the last open spots.

PPS – the “Sober October” 30-day Challenge is LIVE!

This is a 30-day alcohol-free challenge that will help you get your edge back with daily KB workouts, mobility, specialized nutrition, and a group that is doing it together.

More info and sign up here:

-> Sober Warrior 30-Day Challenge – “Sober October 2026” Edition

I’ll be honest with you.

Some days I don’t want to train.

I know that might sound funny coming from a guy who’s been doing this for most of his life.

But some mornings I’m tired, my brain is going a hundred miles an hour, and the last thing I feel like doing is picking up a kettlebell.

But here’s the thing. I can’t tell you how much better I feel after I train. Every single time. I’ve rarely finished a workout and thought, “I wish I hadn’t done that.”

Because for me, training is part of my self care. It’s maintenance for my own mental health and my sobriety.

And it doesn’t have to be complex. Many days, it’s just simple stuff like this:

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“1-2-3-4” KB Complex

Do 5 rounds per side:

1 clean +
2 rack squats +
3 presses +
4 one-arm swings

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Short, simple, and you walk away feeling like a different person than when you started.

And that’s exactly why I built the Sober Warrior Challenge the way I did.

This is a simple, no-guilt 30-day challenge to see what life feels like without alcohol, while keeping your training on point and your schedule sane.

The workouts are built just like today’s.

But it’s not just the workouts.

When you join, you also get:

– Simple nutrition guidance
– Mobility work
– A CBT-based guide to help with the mental side of going alcohol free
– A private community of people doing this right alongside you
– And so much more

We start October 1, so now’s the time to grab your spot.

Details and sign up at the link below:

-> https://forestvance.lpages.co/30-day-sober-warrior-challenge-sober-october-2026/

— Forest

PS – Want me in your corner one-on-one? I’ve got a couple of spots left in my One-to-One Kettlebell Coaching for people 40 and up, built completely around you. Reply “IN” for the full breakdown, or see the details here:

-> https://forestvance.lpages.co/remote-online-1-to-1-kettlebell-coaching/

PPS – Check out a video that takes you through today’s Kettlebell WOD below:

-> https://www.youtube.com/shorts/syrNofZTIeQ?feature=share

Happy Monday!

Wanted to kick off your week with a kettlebell workout to try, but first, a quick recap.

We just wrapped up our Iron & Asphalt Challenge at our studio this last Sunday, and it was a blast.

This group completed a maximum-attempt, powerlifting-style deadlift and bench press, then finished a 5K ruck through downtown Lee’s Summit carrying a 20- or 30-pound pack.

So much fun!

Cool thing was, we also had 100+ folks training for a home-based, online/distance, kettlebell-based version of a similar challenge over the last couple / few months.

It worked out great, kept people focused towards their goals, and helped them gain strength and shed bodyfat in the process..

…so we’re keeping the momentum going.

We have registration for another challenge, our “Winter Warrior 2027” event, opening very soon…

…and it all starts with this month’s:

—>>> 28-day Kettlebell Strength Reset

…where with just a couple of kettlebells and 20-30 minutes, 3-4 days a week, you’ll get noticeably stronger without wrecking your joints.

Honestly, I was at a softball tournament all weekend, and I didn’t get a chance to get my final “last call” email that I had planned – so consider this it if you still want in!…

…I’ll leave registration and the discounted pricing up through the rest of today at the link below:

-> 28-day Kettlebell Strength Reset

And of course, as promised, here’s a sample workout from the program:

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WEEK 1 / WORKOUT 2

PART 1 – EMOM – Set your timer for 60 second intervals. Do the prescribed number of reps at the top of the minute. Your rest is the time from when you complete your set until the next minute starts. Repeat for three rounds total:

— ½ get ups – 3 per side (beginner) OR full get ups – 1 per side (intermediate / advanced)

— single arm KB rows – 12 per side

PART 2 – FOR TIME – Complete three rounds of the superset below as fast as possible:

— double burpees – any variation (but do 2 push ups on each rep!)

— prone “imaginary pull ups” with towel / band resistance – 15

PART 3 – TABATA – Do as many reps as you can of exercise one in 20 seconds. Rest for 10 seconds. Do as many reps as you can of exercise two in 20 seconds. Rest for 10 seconds. 

Repeat for four rounds total:

— KB halo with tricep extension

— KB crush curl

FINISH WITH – 5 sets of 20 kettlebell swings – any style! – go easy, go slow, work on form

*Full breakdowns/coaching points / videos / etc all in the full program HERE

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Hope you’ll join us!

— Forest

PS – Are you looking for more individualized kettlebell coaching? I work with a very small number of one-on-one online kettlebell personal training clients, and I’ll be opening up a couple of spots for that program later this week. If that’s you, just reply “that’s me” and I’ll send you the details.

Have you seen the upcoming 4-week Kettlebell “Strength Reset” Challenge I am putting on?

We start this coming Monday!

-> 28-day KB Strength Reset (starts Monday, September 21st)​

Here’s the big idea:

With just a couple of kettlebells and 20-30 minutes, 3-4 days per week, you will get noticeably stronger without wrecking your joints.

See, the workouts that worked in your teens, 20s, and 30s… will NOT work in your 40s, 50s, 60s, and beyond.

This is because those workouts often break you down faster than they build you up.

I have experienced this firsthand! — which I detail HERE, where I talk more about the Challenge and how it came to be 😉

In any case – it turns out, if you want to get stronger in your 40s, 50s, 60s, and beyond, WITHOUT beating up your body and joints in the process…

…kettlebells turn out to be a FANTASTIC way to do it in 20-30 minutes, 3-4 days per week.

Check out this sample from the program; you’ll be doing workouts like this for the full 28-day Challenge. (Note: exercise technique breakdowns, mods for fitness level, and injury considerations are all included in the full program, HERE.)

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4-week Kettlebell “Strength Reset” Challenge (sample workout)

PART 1 – EMOM STRENGTH + CORE – Set your timer for 60-second intervals. Do the prescribed number of reps at the top of the minute. Your rest is the time from when you complete your set until the next minute starts. Repeat for three rounds total:

— Swings – 15 two-hand (beginner) OR 8 per side one-hand (intermediate) OR 6 KB snatch per side (advanced)
— HardStyle plank – :30

PART 2 – STRENGTH SUPERSET – Complete three rounds of the superset below. Rest for:30 between moves and :60 between rounds:

— KB Goblet Squats – 12 (beginner) OR 6 single-arm KB Rack Squats per side (intermediate) OR 8 double KB front squats (advanced)
— Side plank hold – :15 per side

PART 3 – “FINISHER” – Do as many quality reps as you can of exercise one in 20 seconds. Rest for 10 seconds. Do as many quality reps as you can of exercise two in 20 seconds. Rest for 10 seconds. Repeat for four rounds total:

— alternating bodyweight lunge (beginner) OR KB suitcase lunge (intermediate) OR KB Tactical Lunge (advanced)
— Mountain climbers (low impact OR higher intensity with jumps – adjust for fitness level)

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Learn more at the link below. Hope you can join us!

-> 28-day KB Strength Reset (new Challenge, starts Monday)

— Forest

This is LAIT-style training: alternating intensity strategically instead of just going balls to the wall the whole time.

It builds your lactate threshold, meaning your capacity to sustain hard effort without falling apart, which is exactly the thing that used to wreck my own workouts years ago.

Once I trained it directly, I could push harder for longer, and my results took off.

And because the intensity is structured instead of constant, it’s a lot easier on your joints.

(This is just a tiny sample of what’s inside “The Hunter”, the 28-day LAIT Challenge included in Barbarian Fury Kettlebell.)

The full program alternates intensity in a strategic way across all 28 days, so your conditioning and movement keep improving instead of stalling out.

Here’s a taste of it. Try this today:

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“The Hunter” LAIT Kettlebell WOD – Try It Today

Part 1 — 8 rounds:

— KB squat to press, right side, :30 max reps (8-12k women / 12-16k men)
— One arm KB swing, right side, :30 max reps
**Switch sides**
— KB squat to press, left side, :30 max reps
— One arm KB swing, left side, :30 max reps
**Straight into burpees, :30 max reps**
Rest 2-3 minutes, repeat

Part 2 — AMRAP in 6 minutes:

— Cross-body mountain climber + push up, 20 climbers / 10 push ups
— Diagonal lunges w/ kettlebell, 5 per side

Part 3 — 3 rounds, :30 work / :15 rest:

— KB snatches, :15 per side
— Burpees

-> Grab Barbarian Fury Kettlebell here

Talk soon,
— Forest

Yesterday I told you about Barbarian Fury Kettlebell.

Some of you clicked.

Some of you bought it.

Good!

That fury isn’t going to wait around forever, and neither should you.

But if you’re still on the fence, let me show you exactly what you’re getting, because the launch sale ends tomorrow night.

Barbarian Fury Kettlebell gives you fast, brutal, no-nonsense workouts you can do at home with just a couple of kettlebells, 20–30 minutes a day, 3–4 days per week.

CLICK HERE TO CHECK OUT BARBARIAN FURY KETTLEBELL >>

Sale ends tomorrow night.

After that, the price goes up.

Here’s another sample workout so you know exactly what’s waiting for you inside:

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The Barbarian Beatdown (KB + Bodyweight Beatdown)

Focus: One kettlebell plus your own bodyweight combined into hard-hitting circuits designed to build strength and conditioning without complicated equipment.

1 – Set your timer for one minute intervals. On the minute, every minute, you’ll do 5 KB presses right, 5 KB presses left. Your rest is the amount of time that’s left on the clock between when you finish the set and the next minute interval starts. Do this for 5 minutes, for a total of 5 sets of 5 reps on each side of kettlebell presses.

2 – Next, a kettlebell complex. Do three rounds total, resting about 60 seconds between rounds (if you only have one KB, just do the total number of reps on one side, then repeat on the other side, for a total of three rounds on each side). Do NOT set the kettlebell down until you’ve completed the entire sequence:

Snatch – 4
Front squat – 4
Swing – 8
Lunge – 4

3 – Finish by doing as many reps as you can of each exercise in 30 seconds. Take as little rest as you can between moves and about 30 seconds of rest between rounds. Complete three rounds total:

High knees
Hindu push ups
Lateral hops
Inverted rows
Lunges

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The barbarians didn’t wait for the “right time” to get strong.

You shouldn’t either!

Sale ends tomorrow night.

CLICK HERE TO CHECK OUT BARBARIAN FURY KETTLEBELL >>

— Forest Vance
ForestVanceTraining.com
KettlebellBasics.net