How long have you been training with kettlebells? At what age did you start?

I began training with Steve over video calls in June 2020, when I was 69 years old. Initially started with what I had available, which was barbell plates I’d accumulated over the years, then some kettlebell odds and ends available at my local gym, and finally, exclusively with kettlebells as I acquired them.

Had you previously done any strength/conditioning training?

I had regularly followed a fairly light yoga routine for about 40 years, some lifting (mostly with machines) at my local gym, and a little running (8-10 miles per week) for about 20 years.

What does your programming look like?

I started with what I had available: barbell plates. Steve had me build strength and technique using the plates for deadlifts, goblet squats, and presses. The goal was to build a solid technical base for swings and get-ups, and gain the necessary strength. Once I graduated to kettlebells, my programming became essentially the “Timeless” Simple & Sinister.

What weights did you start with? What progress have you made?

In early 2022, I began with daily get-up practice: 25lb get-ups and alternate day half get-ups. By May of 2023, get-ups were at 35lb, and I graduated from kettlebell deadlifts and began two-arm swings, also with 35lb. I had a setback in September of 2023 because of a significant bout with bronchitis. It took about 6 weeks to get back to where I had been. I moved to one-arm swings in December of 2023. Currently, I am doing alternate sets of one-arm swings, 10 per arm with 20kg for one set, then 10 per arm for four sets with 22kg. Get-ups are 1 per side with 22kg and 4 per side with 20kg.

What changes have you seen as a result of your StrongFirst training?

I have felt stronger and steadier on my feet since early in my training. My posture is much better, and I walk with more focus and purpose of movement—no extraneous swinging of arms or bouncing, no strolling as was my tendency as a North Philly corner boy. Both improvements have been noticed by others. More stable knees, one of which was injured in a vehicle accident about 40 years ago, and the other in a pickup basketball game about 30 years ago. I always feel better after my kettlebell practice. I have a more muscular body and a trimmer waist. My yearly physicals have been very positive, and after the last one, my doctor said, “Keep doing whatever you are doing.”

What do you enjoy about training with kettlebells?

I feel that the training provides strength for real-world situations, that it is very convenient to practice at home with minimal space and equipment, and that it’s possible to develop strength and cardio in one practice.

Any funny stories to share related to your training?

My wife said I remind her of a more mature version of (she DID NOT say “older”) Michelangelo’s David. At my age, keeping physically fit and healthy is my primary reason for exercising, but aesthetic gains are also appreciated.

Any additional thoughts, ideas, or information?

Rely on your instructor for recommendations, corrections, and direction, but also listen to your body. Review the Kettlebell Simple & Sinister book regularly, as it’s easy to introduce bad habits or leave out important nuances without review. The same is true of watching videos, but be careful who and what you watch. StrongFirst videos are always a safe bet.

Steve continues:

In a typical week, my Uncle Francis trains M-F. He does a simple movement warm-up depending on what feels tight/sore/etc.: prying goblet squats, pumps, shoulder/hip/knee/ankle rotations, etc. Takes about 5 minutes. As I mentioned, since graduating to swings, he’s essentially been doing “Timeless” Simple & Sinister, and that looks like this:

• One-arm swing with 22kg kettlebell: 10 x 10, alternating hands each set, using the talk test as a recovery measure between sets. It takes about 20 seconds or so for the swings and then about 40-50 seconds for recovery, but he’s not worrying about time. So, he’s not working an intentional EMOM.
  
  

• Get-up with 20kg kettlebell: 10 total reps alternating left and right side. He does these sloooooooowly—each rep takes about one minute—and recovery takes one minute to one minute and a half.

Then he’s on to whatever needs doing for the day.