We specialize in kettlebells for fat loss in individuals aged 40 and up. Serving Lee’s Summit, MO and Offering Online Training Worldwide
Weekly Training Schedule for 50+
|
What’s the best way to train if you’re over 50 and want to build muscle, stay lean, improve your conditioning, and keep your joints feeling good? Today I want to share the basic training formula I follow myself – and recommend to many of my more intermediate and advanced clients. DISCLAIMER – this isn’t necessarily a beginner’s schedule. If you’re just getting started, you can do great with 2–3 workouts per week and build from there. But if you’re already training consistently and want to take your fitness to the next level, here’s a great framework to follow.
This is your foundation for building and maintaining muscle, developing strength, and improving your conditioning.
This is where we work on mobility, flexibility, balance, stability, and building strength through controlled positions. It complements your heavier kettlebell workouts well, especially as you get older.
Walking, hiking, easy cycling, or light jogging. The goal is to build your aerobic base, improve cardiovascular health, and support recovery without adding too much fatigue. Here’s what a typical week might look like: — Monday: Kettlebell Strength + Conditioning — Tuesday: Warrior Flow Isometrics + Easy Cardio — Wednesday: Kettlebell Strength + Conditioning — Thursday: Yoga + Easy Cardio — Friday: Kettlebell Strength + Conditioning — Saturday: Warrior Flow Isometrics or Yoga — Sunday: Long Walk / Easy Cardio You don’t have to crush yourself every day to get results. In fact, one key to training successfully as you get older is learning to balance harder strength and conditioning sessions with lower-intensity movement. Some days you push harder. Other days you focus on moving well, building your aerobic base, and recovering. And many of these workouts can be completed in just 20–30 minutes. Speaking of isometrics… My brand-new Warrior Flow Isometrics for 50+ Challenge officially starts TODAY! It’s a four-week progressive training program designed to help you build strength, improve mobility, and develop greater resilience using controlled isometric holds and bodyweight movements. If you’re already doing my kettlebell workouts, this is an excellent way to round out your training week. -> Join Warrior Flow Isometrics for 50+ Here Train smart, stay consistent, and keep getting stronger! — Forest P.S. Tomorrow, I’ll also be opening enrollment for the next phase of my Kettlebell Challenge as we build toward the Winter Warrior! Want maximum results? Do BOTH! Combine your kettlebell strength workouts with Warrior Flow Isometrics for a more complete training program. |
Forest Vance Training, Inc.
We specialize in kettlebells for fat loss in individuals aged 40 and up. Serving Lee’s Summit, MO and Offering Online Training Worldwide
As you know, our new Isometrics for 50+ course and challenge kicks off this coming Monday, November 9. It’s been up for sign-ups, and an interesting thing happened. A couple of people wrote in and said, “Hey, isn’t this program just yoga? What’s the difference?” Fair question. Here’s the deal. There are certainly some yoga elements in it. But it is NOT just yoga. Here’s why: It’s built around strength, not just flexibility. Every hold is designed to load your muscles at specific joint angles....
Centuries ago, elite warriors trained with a blend of static holds, breath control, and controlled focus to build endurance and resilience. These ancient fighters developed techniques from martial arts, yoga, and other disciplines to prepare for combat. Now, I’m excited to share Warrior Flow Isometrics for 50+, a new program crafted to tap into this ancient wisdom. You’ll build lean muscle, protect your joints, and boost strength – all with a program specifically designed for men and women...
Want to build strength, improve mobility, and challenge your entire body… without lifting a single weight? One of my favorite ways to do that is isometric training! If you’re not familiar, isometrics involve contracting your muscles while holding a position instead of moving through repetitions. And don’t let the lack of movement fool you. These exercises can be TOUGH. They’re also a fantastic way to build strength and muscular endurance while keeping your workouts low-impact. That’s why I’m...