A kettlebell program built to make you a stronger, more resilient runner — not a kettlebell athlete. Your health & performance, optimized.
This is a sample program — built for one specific patient (the profile shown above). It is not a one-size-fits-all template. Every Solus Health patient receives a plan designed around who they are, what they're training for, what equipment they have, and what their body can currently do. The level of detail you see here — exercises, cues, loads, weekly structure, twelve-week progression, safety notes — is what you can expect when you work with us.
Runners over 50 lose muscle and bone density faster than younger athletes — kettlebells counteract both. The goal here is single-leg stability, hip power, and injury-proofing your knees, hips, and lower back. You'll train 2 days per week with bells so running stays the priority. Every exercise was chosen because it directly transfers to your stride.
The swing and deadlift build explosive glutes — the engine of every stride.
Running is 100% single-leg. Balance and stability here prevents knee and IT band issues.
Anti-rotation and bracing work keeps your upper body quiet while legs do the work.
Volume is kept in check so strength sessions don't compromise your run days.
Adjust run days to your current plan — keep at least one easy day between strength and a hard run.
| Exercise | Bell | Sets × Reps | Rest |
|---|---|---|---|
|
Deadlift — Two-Hand
Hinge at hips, chest tall, drive the floor away. This is your swing foundation — master it first.
|
35 lb | 3 × 6 | 90 sec |
|
Two-Hand Swing
Hike bell back, snap hips forward — not a squat. Bell floats to chest height. Start with 5 reps, build to 10 over weeks 1–3.
|
20 lb | 4 × 8 | 90 sec |
|
Single-Leg Deadlift
Hinge on one leg, bell in opposite hand. Slow, controlled. Builds lateral hip stability that protects your knees mid-run.
|
15 lb | 3 × 5 each | 60 sec |
|
Goblet Squat
Bell at chest, elbows inside knees at bottom. Reinforces ankle mobility and quad strength — both degrade with age and long running.
|
20 lb | 3 × 8 | 60 sec |
|
Dead Bug
Flat lower back to floor, extend opposite arm/leg slowly. Core anti-extension that directly mirrors running posture.
|
No bell | 3 × 6 each | 45 sec |
| Exercise | Bell | Sets × Reps | Rest |
|---|---|---|---|
|
Single-Arm Row
One hand on bench or chair, pull bell to hip. Counters the forward-rounded posture runners develop. Keeps you tall at mile 8.
|
20 lb | 3 × 8 each | 60 sec |
|
Suitcase Carry
Hold bell at side, walk 20–30 meters perfectly upright — resist leaning toward the bell. Trains lateral core like nothing else.
|
35 lb | 3 × 20m each | 60 sec |
|
Glute Bridge (loaded)
Bell on hips, drive through heels. Squeeze glutes hard at top and hold 2 seconds. Targets the hip extensors that power your push-off.
|
20 lb | 3 × 10 | 60 sec |
|
Half-Kneeling Press
One knee down, press bell overhead. The kneeling position exposes and corrects hip flexor tightness — a major issue in runners.
|
15 lb | 3 × 6 each | 60 sec |
|
Pallof Press
Hold bell at chest, stand sideways to a wall, press out and hold 3 sec. Pure anti-rotation — your spine thanks you at every footstrike.
|
15 lb | 3 × 8 each | 45 sec |
Form before load, always. Never skip a phase.
5 min of hip circles, leg swings, cat-cow, and bodyweight deadhinge before touching a bell. After 50, skipping the warm-up reliably leads to mid-session tweaks that cost you the training week.
Watch "hardstyle swing" tutorials by Pavel Tsatsouline or Dan John before session 1. Bad swing mechanics cause back injuries.
Muscle soreness (dull, diffuse, 24–72 hrs later) is normal. Sharp, joint, or spinal pain means stop and reassess.
If legs are trashed after a long run, scale back Strength A. Running is the priority — the bells support it.
Aim for 0.7–1g protein per lb bodyweight (~120–170g/day). Recovery at 57 requires intentional nutrition.
If you haven't done resistance training recently, consult your physician before starting — especially for heavy hip hinge loading.
A 10-minute intake form is the first step toward your own version of this — built for your goals, your equipment, your starting point, and the life you want next.
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