Over 50 Kettlebell Revolution – A 4-week plan to help you build strength, endurance, and confidence.
Lifetime Kettlebell Fitness – Your guide to staying fit, mobile, and pain-free.
Kettlebell Body Revival – A program to rebuild your fitness and feel amazing again.
Three of my best kettlebell programs for men and women over 50… for the price of just one.
These plans are simple to follow, take just 20-30 minutes a few times a week, and can all be done right at home. If you’re ready to get stronger, move better, and feel incredible again, this is your chance.
Over the years, I’ve had the honor of helping thousands of individuals in their 50s, 60s, 70s—and even beyond—work toward their fitness goals using kettlebells.
Watching their transformation and the gains they make is one of the best parts of my job.
That said, training as we get older requires a different strategy than what we might have used in our 20s or 30s.
If you’re over 50 and interested in training with kettlebells to get stronger, leaner, and healthier, here are a few key things to keep in mind:
1 – Skip the all-out, punishing HIIT sessions. This surprises people, but those intense, no-holds-barred workouts can actually interfere with your recovery—especially as we age. They’re often more harmful than helpful for folks 50 and up.
2 – Prioritize recovery and smart programming. You’ve got to schedule regular rest days and ensure your workouts target all major muscle groups evenly throughout the week. This goes hand-in-hand with allowing your body time to bounce back between sessions.
3 – Mobility is non-negotiable. Too many people in this age group follow old-school bodybuilding routines that ignore joint health and movement quality. Kettlebells are amazing for training through a full range of motion and keeping your body moving well.
If you want a step-by-step kettlebell training plan made specifically for men and women 50+, check out the Over 50 Kettlebell Revolution. You’ll learn how to train smart, move better, ease the aches and pains of aging—and potentially feel 10 or 20 years younger in the process.
Research shows that our physiological peak is usually reached in the mid-to-late 30s and then “normal aging” begins.
After peak, a steady 1%–1.5% decline per year in various physiological functions occurs until the mid-to-late 60s. At that point the decline becomes exponential, with each year showing a higher percentage of decline than the previous year.
At these rates, untrained sedentary 70 year olds might expect to have 50%–65% of their 35 year old capacity (Lavin et al. 2019). The good news is that high performing masters athletes seem to slow this down by half, so they can have 70%–82% of their 35 year old capacity at 70.
– High-intensity interval training (HIIT) to improve overall cardiovascular function. – Multijoint free-weight exercises to stabilize movement while lifting. – Resistance training as the most important variable in maintaining peak capacity. – Time for rest and recovery in the program. – Progressive overload as the foundation of all training.
Instructions:
– Do as many reps as you can of each exercise in 40 seconds. – Rest for 20 seconds between exercises. – Rest for 1 minute between rounds. – Do 3 rounds total.
Exercises:
– KB Swings (Round 1: Two-hand; Round 2: One-hand; Round 3: Hand-to-hand) – Eccentric-focus Push-ups (Take 3 seconds to lower to the floor on every rep) – KB Tactical Lunges (Alternate right/left steps and pass the kettlebell between the legs on each rep) – KB One-arm Rows or Recline Rows or Chin-ups – “Friendly” Lower-impact Burpees (Step back, push-up, step forward, hands to the sky)
Workouts for older adults should NOT be a “watered-down” version of what you did before. They should be designed specifically for your needs and goals!
-Forest and the FVT Team
PS – If you liked today’s sample workout, check out:
Reclaim your ability to do what you love, eliminate the pain of aging, and feel up to 20 years younger.
Spring 2025 “Strong for Summer” 3-for-1 deal — When you grab Over 50 Kettlebell Revolution, you’ll also get Lifetime Kettlebell Fitness and the 28-Day Kettlebell Body Revival—completely FREE.
AUTHOR
Forest Vance
WHAT YOU GET
— Over 50 Kettlebell Revolution – A full 4-week training plan tailored for men and women over 50. — Lifetime Kettlebell Fitness – Another full 4-week plan to maintain strength and vitality. — 28-Day Kettlebell Body Revival – A focused 4-week plan to build strength, burn fat, and feel amazing. — Kettlebell Hacks Video Workshop Series – BONUS tips and tricks to master your form and maximize results.
ACCESS TO 3x 4-WEEK KETTLEBELL PLANS FOR MEN + WOMEN OVER 50 – 3-for-1 SPRING 2025 STRONG FOR SUMMER SALE
Try this full-body bodyweight and kettlebell circuit. All you’ll need is a single kettlebell and about 20 minutes to spare:
5 Burpees
10 KB Squat Cleans
15 Lunges (each leg)
20 KB Swings
25 Push Ups
Repeat this sequence twice as fast as you can. This workout hits all of your major muscle groups, can be performed in about 20 minutes, and gets you both a resistance training and cardio workout all at the same time. You could do this one instead of a cardio session, or even by itself if you’re pressed for time.
This workout is a sample from my Ultimate Kettlebell Challenge Workouts course – which you can still get at a great price here -> 33 KB Challenge Workouts
Have a great week –
-Forest Vance, MS – ForestVanceTraining.com – KettlebellBasics.net
I love getting up and hitting a workout first thing in the morning—if my schedule allows.
It gives me those good endorphins and gets my mind in the right place for the day ahead.
The great thing is, with kettlebells, even if you only have 20–30 minutes, you can make it happen.
No driving to the gym, no need for fancy equipment—and with the Ultimate Kettlebell Challenge Workouts program, you can do it all with a single kettlebell. Check out a sample workout below:
10 reps / 5 reps per side of each (on the renegade rows – put one hand on a box or some other elevated object on the side that’s resting if you only have a single kettlebell)
no rest between exercises
rest about 60 seconds after completing pairing, then repeat two more times for a total of four sets each
2 – KB goblet squat + push up
10 reps of each
no rest between exercises
rest about 60 seconds after completing pairing, then repeat two more times for a total of three sets each
3 – FINISH the session with (work for 30 seconds, rest for 10, repeat circuit two times total):
burpees (modify as needed)
high knees OR jumping jacks OR shuttle runs OR other low-impact cardio version
— 33 of my classic kettlebell workouts – battle-tested, time-efficient, and brutally effective. — Full recordings of my Kettlebell Basics Workshop – dial in your form and avoid the most common KB mistakes. — The Ultimate Kettlebell Guidebook – master technique, improve performance, and train smarter.
If you’ve been following me for a while, this is a killer deal and a great entry point into my world of kettlebell training.
You can use this as a standalone session or as a metabolic finisher after a strength-based workout. Either way, it’ll push your conditioning to the next level.
Complete 3 (beginner) to 5 (advanced) rounds as fast as possible:
2 windmills – Beginners can use the “bottom hand” windmill variation; intermediate/advanced can do the standard version (fully broken down in my instructional video series included with Ultimate Kettlebell Challenge Workouts 2025).
4 rack squats
6 one-arm swings (beginner) / snatches (intermediate/advanced) (Perform all movements on both the right and left sides, then:)
With the weather warming up here in KC and spring right around the corner, I’ve been taking more of my KB workouts outside. There’s nothing like training outdoors—fresh air, sunlight, and a single kettlebell to get your strength, cardio, and core work all in one session.
— 33 of my classic kettlebell workouts – battle-tested, time-efficient, and brutally effective. — Full recordings of my Kettlebell Basics Workshop – dial in your form and avoid the most common KB mistakes. — The Ultimate Kettlebell Guidebook – master technique, improve performance, and train smarter.
If you’ve been following me for a while, this is a killer deal and a great entry point into my world of kettlebell training.
Check out the sample workout below, then grab the deal before it’s gone → Get it here
#
Try the 20-Minute “KB/BW Beat Down” Workout
This one’s a total-body challenge—fast, intense, and effective:
Pair #1: KB Swings & Push-Ups
KB Swings – 12 reps
Push-Ups – 12 reps
Repeat for 5 minutes, resting as little as possible.
It was my 7th-grade Presidential Physical Fitness Test.
I hopped up on the bar, pulled with all my might… and couldn’t do a single one.
My PE teacher took pity on me and gave me credit for one—even though I didn’t earn it 🙂
Honestly, I don’t have the natural build for pull-ups. But over the years, I’ve used methods like those in Operation Pull-Up: 28-Day Challenge(new and updated for 2025) to go from zero to 13 strict pull-ups in a single set.
Now, I want to help you do the same.
This weekend, you can get the 28-Day Challenge for free when you pick up a copy of Warrior Flow Isometrics 2.0:
If you’re starting from scratch, this program will build the strength and mechanics to get your first pull-up.
Here’s an example from the beginner track:
Track 1: Beginner (0 Pull-Ups)
Goal: Build foundational pulling strength and proper mechanics.
Day 1:
Hollow hold on the floor: 3 x 25 seconds
Ring/TRX rows: 3 x 12–14 reps
Partner/self-assisted pull-ups: 4 x 5 (use less assistance than Week 1)
Day 2:
Hollow hold on the bar: 3 x 20 seconds
Active negatives: 4 x 3 reps (5–8 seconds per rep)
Flexed-arm hangs: 3 x 15–18 seconds
Day 3:
Self-assisted pull-ups: 4 x 5
Hollow hold on the bar: 3 x 15–20 seconds
Ring/TRX rows: 4 x 10
Already knocking out pull-ups? Here’s a sample from the advanced track:
Track 4: Advanced (9–12 Pull-Ups)
Goal: Progress to 13–15 pull-ups with added resistance and endurance ladders.
Day 1:
Pull-up ladders: 9, 8, 7, 7, 6 (total: 37 reps)
Hollow hold on the bar: 3 x 25 seconds
Day 2:
Pull-up ladders: 9, 8, 7, 7, 7 (total: 38 reps)
Flexed-arm hangs: 3 x 18 seconds
Day 3:
Weighted pull-ups: 4 x 3 (light-moderate weight)
Hollow hold on the bar: 3 x 25 seconds
Active negatives: 3 x 5 reps
To make this program even better, my trainer Alex—who is great at pull-ups—helped with the videos for the advanced workouts, so you’ll get clear demonstrations.
No matter where you’re starting, this 28-Day Challenge will get you moving, and you can repeat it until you hit 20 pull-ups.
Learn more and get it here while it’s free this weekend with Warrior Flow Isometrics 2.0:
Do you have the latest and improved version of my Operation Pull-Up Blueprint?
This is your ultimate guide to mastering pull-ups, with step-by-step progressions designed to take you from zero to 20 reps. You can get it free when you order a copy of my Warrior Flow Isometrics 2.0 program this weekend.
What’s New in the Operation Pull-Up Blueprint?
The updated version is now structured as a 28-day challenge. The best part? We’ve created six different training tracks, so you can start at the level that matches your current ability.
For example, here’s week 2 of the Level 2 track—designed for someone who can currently do 1 to 4 pull-ups:
End-of-challenge goal: Progress to 5–6 strict pull-ups by increasing volume and refining technique.
Week 2 Training Plan (Level 2)
Day 1:
Hollow hold on bar – 3 x 20 seconds
Pull-up ladders – 1, 1, 2, 1, 1 (total: 6 reps)
Ring/TRX rows – 3 x 10
Day 2:
Pull-up ladders – 2, 1, 2, 1, 1 (total: 7 reps)
Active negatives – 3 x 4 reps (6–8 seconds per rep)
Hollow hold on bar – 3 x 20 seconds
Day 3:
Pull-up ladders – 2, 2, 1, 1, 1 (total: 8 reps)
Flexed-arm hangs – 3 x 18 seconds
Whether you’re working toward your first pull-up or already knocking out 15+ and aiming for 20, we’ve got a proven plan to get you there.
And remember—this entire Operation Pull-Up Blueprint is free when you grab Warrior Flow Isometrics 2.0 this weekend only.
Centuries ago, warriors trained using static holds, breath control, and focused tension to build raw strength, endurance, and resilience.
They didn’t have fancy equipment. No machines. No high-impact pounding on their joints. Just bodyweight, discipline, and time-tested methods to prepare for battle.
Fast forward to today—we’re bringing that same approach into the modern world with Warrior Flow Isometrics 2.0.
This is your chance to get stronger, move better, and stay injury-free in just 20-30 minutes, 3-4 times per week.
No equipment. No stress on the joints. Just results.
This 20-minute session blends yoga-based holds with controlled movement to build strength, improve mobility, and boost endurance.
Instructions:
Hold each position for 45 seconds
Rest for 15 seconds between movements
Complete 3 rounds
1 – Wall Chair Hold – Press your back flat against a wall and lower into a squat with knees at 90 degrees. Engage your quads, glutes, and core—don’t let your lower back arch. Press your arms into the wall for an extra challenge or extend them overhead. Hold strong, breathing deeply.
2 – Lizard Lunge Hold (Alternating Sides from High Plank) – Start in high plank with hands under shoulders and core tight. Step your right foot outside your right hand, sinking into a deep hip stretch. Hold for a few seconds, then switch sides. Keep your hips low, back leg straight, and core engaged.
3 – Warrior III Iso Flow (Right Side) – Stand tall, then hinge forward at the hips, extending your right leg behind you into Warrior III. Hold briefly, then bring it down and hover it next to the other foot without fully touching the ground. Immediately lift it again into Warrior III and repeat the controlled movement. Keep your core engaged and hips square the entire time.
4 – Low Plank with Leg Lift – Hold a forearm plank, keeping your body straight. Lift one leg a few inches off the ground and hold for five seconds, then switch legs. Maintain strong core and glute activation.
5 – Warrior III Iso Flow (Left Side) – Stand tall, then hinge forward at the hips, extending your left leg behind you into Warrior III. Hold briefly, then bring it down and hover it next to the other foot without fully touching the ground. Immediately lift it again into Warrior III and repeat the controlled movement. Focus on stability, control, and balance.
6 – Superman Hold to W Pull – Lie face down with arms extended forward. Lift your chest and legs off the ground, holding the Superman position. Slowly pull your elbows back into a “W” shape, squeezing your shoulder blades. Extend your arms back forward and repeat.
Train Like a Warrior—Stronger, Leaner, Injury-Free
