People often confuse the differences between working out with a kettlebell and weight lifting since the two routines seem similar with a slightly different approach.
Now in many ways they are similar and both workouts styles yield similar results that mainly manifest as muscle hypertrophy, increased strength, and improved bone mineral density especially for those of us over 50.
This is a key reason why we utilized both modalities in our Living Fit After 50 Training Program.
That said there are some differences between them. The primary difference between kettlebell training and weight lifting using other tools is the type of movement you’ll be performing.
Most kettlebell exercises tend to utilize multiple muscle groups and thus tend to be thought of as “full body”.
That can also be true for weights but the way they are utilized by the average person tends to negate that.
For instance, the kettlebell swing which is the most common exercise done with kettlebells (and in my opinion a top 5 exercise those of us over 50 should be doing!) offers a full-body workout by recruiting the vast majority of muscles throughout the body.
On the other hand, performing dumbbell curls primarily benefits the biceps and some accessory muscles.
Now that’s not to say that weights, especially dumbbells, don’t offer full body benefits but the honest truth is most people don’t do the exercises they should be doing (Squats & Deadlifts for example) that actually are full body.
Instead they typically do what are called ancillary exercises (the aforementioned bicep curls for example) that target specific body parts and muscle groups.
Again there’s nothing wrong with that but you’ll get far FAR more bang for your buck doing full body exercises than ancillary.
This is why we say that typically, Kettlebell exercises offer a full-body workout, as the vast majority of muscle groups get recruited.
Many people think kettlebells are for “experienced” gym goers but the truth is the exact opposite is true.
Kettlebells are GREAT for beginners. In fact we prefer and recommend them to using many other types of equipment typically found in gyms.
For example one of the most common mistakes that beginners make is focusing too much on the heavy machinery found in the gym, which targets specific muscle groups.
This feature is fine for high-performing athletes who want to improve the function of a specific muscle group. However, in beginners, it could yield the exact opposite result.
By counting on your lower body to coordinate the swinging motion while stabilizing the kettlebell with your arms, the entire muscular system is working to perform this exercise, which improves cardiovascular health and promotes muscle hypertrophy.
As we said working out with dumbbells can also yield similar results IF you do the exercises that are full body however most don’t especially beginners.
Add to it, if you focus on restrained movements or machines, you’ll lose the advantage offered by free weights.
Another difference is in the way they stimulate your cardiovascular system. As you swing the kettlebell in the air, your cardiac frequency will rapidly increase to meet the demands of your muscles.
Put another way the more muscles used, the more oxygen and energy required.
The more energy required the harder your cardiovascular systems works
The more your cardiovascular system works the more calories you burn.
To be fair this benefit is also shared by weight lifting, as the explosive movement stimulates the heart to pump blood and improve cardiovascular health.
But again that means doing the right exercises and using weights that are challenging.
Sorry to say but doing bicep curls or tricep kickbacks with 3lb dumbbells for most people do next to nothing after a while.
Challenging your cardiovascular system leads to tremendous benefits especially as we get older. Over time, the heart will adapt to the large amounts of blood that are being pumped, which leads to blood vessel expansion mediated by the release of sympathomimetic neurotransmitters.
In plain English.. your heart which is a muscle gets stronger… and let’s face it it’s the ONE muscle you need to be strong because if it gets weak or god forbid can’t function.. welllllll
Another difference to consider is that kettlebells tend to promotes better flexibility something us active agers need to focus on.
Unfortunately, most people have a desk job and a sedentary lifestyle often for decades that progressively wreaks havoc on their physiological processes.
One common chief complaint we see with people who join our programs is that after many years of low physical activity they experience significantly decreased flexibility and articular range of motion.
This is what leads to balance issues and falling risks.
The hip joint for example, is especially predisposed to motion issues, which calls for the need of regular stretching and exercise.
The good news is that kettlebell exercises depend on the coordinated rotation of several articulations (e.g., hip, shoulder, elbow), making it the perfect exercise to improve flexibility and reduce injury.
Similarly, lifting a barbell or performing complex exercises with dumbbells increases the articular range of motion and decreases the risk of injury.
In conclusion the key takeaway is this.. you should be incorporating kettlebells, dumbbells and even barbells in your exercise program in order to get the most benefit.
The key is to design the a program that works for you and fits your goals and lifestyle. Oh and we should add it’s also about doing it consistently and correctly.
An exercise done with the wrong form is actually more harmful than beneficial so keep that in mind friends.
And if you need help designing a program that is specifically tailored to you and your level of ability, one that leads to improvements through progression we can help. Send us a message and we can arrange a time to chat and put together a program that fits you and your lifestyle, that you can take to the gym and do yourself.
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