One of the things that becomes key in our training as we enter our 40s, 50s, and beyond is volume adjustment.

In this regard, the definition of volume pertains to the total quantity or amount of workout done, usually quantifiable in number of sets and reps, and total workout time. Decreased volume simply means the slashing of overall work as exercises are either maintained or increased in terms of intensity. In essence, this allows us to make our workout more manageable as we age without losing any effectiveness.

For example, running through a few sets of 10-20 high quality KB swings? Awesome!

Doing 1/4 mile walking lunges followed by 50 burpees for time? Maybe not so much, leave that for the 18-year olds 😉

Here’s a great example of a short-and-sweet workout using kettlebells. You can use it as a finisher at the end of your next workout or even as a stand-alone session:

10-Minute KB-Abs Finisher

Complete as many rounds as you can in 10 minutes of:

— Goblet Squats — 10 reps

— Spider Climb with Push-Ups — 10 reps (5 spider climbs per side + 10 push-ups)

— KB Swings — 20 reps

— Mountain Climbers — 20 reps (10 per side; go slow!)

— Alternating Goblet Lunges — 20 reps (10 per side)

Give this workout a try and let me know how it goes!

If you like it, also check out my 4-Week Kettlebell Challenge for 50+. This will help you stay well and keep on doing what you love pain-free, feeling up to 20 years younger.

You’ll get:

— Lifetime Kettlebell Fitness: Full 4-week training plan

— FREE BONUS 1: Over 50 Kettlebell Revolution: Additional full 28-day kettlebell program.

— FREE BONUS 2: The Core Kettlebell Workshop Videos – A 17-part video series to master kettlebell training

— FREE BONUS 3: 28-Day Kettlebell Body Revival Challenge – Another full 28-day kettlebell program

Access link:

-> 4-Week Kettlebell Challenge for 50+

Looking forward to hearing about your progress!

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