You like working out with kettlebells but are wondering if you could make your workouts more efficient and how to optimize the results? Here’s what you’re looking for.
To optimize your kettlebell workouts, it’s important to;
- Be Consistent
- Pay attention to recovery
- Fix your diet
- Keep rest periods Short
- Do supersets
- Do full body workouts
You can read the details of all those factors below.
How To Optimize Your Kettlebell Workouts
Everyone has different reasons to work out. Some people want to look better, others want to become stronger to become better at a certain sport or just for everyday activities. Kettlebells are great tool to reach those different goals with a single piece of equipment. We all like to use our time as efficiently as possible though. So how can you get the most out of a kettlebell workout?
There are a few things you can do to make your kettlebell workouts more efficient;
- Rest periods
- Full body
1. Rest periods
Do you sit around for long periods of time between sets and exercises? Keeping your rest periods short is one of the best things you can do to make your kettlebell workouts more efficient. Short rest periods do a few things;
- Make your workouts shorter: This is a pretty obvious benefit. By cutting the time between sets short your whole workout will take less time.
- Better conditioning and burn more fat: Shorter rest periods means your heart rate will recover less between sets. A higher heart rate generally means your conditioning will improve and it also burns more calories. Since kettlebell workouts are usually already quite heavy on the cardiovascular system, this is a nice way to further boost those benefits.
- Increases muscle growth and endurance: Shorter rest periods can improve the muscle growth (30-90 seconds rest) and endurance (30 seconds rest) benefits of your workout even if you don’t change anything else.
If you want to train purely for strength, longer rest periods are better. That’s only if the weights are so heavy you can’t otherwise lift them though.
The length of rest periods is important to keep track of for the best and most efficient workouts.
Another way to optimize your kettlebell workout is with supersets. As said before, kettlebell workouts are great because they target many muscles at the same time while also being great cardiovascular exercise.
Keeping your rest periods short is one way to make the workout more efficient but supersets are another similar way to do this.
A superset means you do two exercises immediately after each other without rest in between and rest after you finished both the sets. Then repeat the superset after resting. For example;
1 set KB swings ->No rest ->1 set high pulls ->Rest ->Repeat
If you want to focus more on muscle growth, picking two exercises that use the same muscle group is a good way. If you want to focus more on fat burning, pick two exercises that use different muscle groups.
3. Full body
With kettlebells, one of the big benefits is that you can do a full body workout quite easily with a limited amount of exercises and just one piece of equipment. Doing a full body kettlebell workout 5 times a week is going to be more conducive to most peoples goals than training arms one day, legs the next day and so forth.
Splitting up your workouts in body parts makes sense if you’re bodybuilding or are building strength specifically in certain body parts or for specific movements. However, for general fitness, daily strength and conditioning, full body workouts are the way to go in my opinion. By training your whole body many times a week, you stimulate the muscles multiple times a week while by doing a split, you might only target them once a week.
And while you might not be able to target all your muscles as hard with a full body workout as with a split, the increased frequency more than makes up for it. For people that don’t live in the gym and don’t want to keep track of a very complicated workout routine with a different workout every day, full body is the way to go.
Also, full body workouts are tougher on the cardiovascular system and burn more calories which plays into the strengths of kettlebell workouts and the fitness goals most people have.
The most important for anything fitness related is consistency. In the grand scheme of things, one good or bad workout doesn’t move the needle towards your goals a whole lot. Doing the right thing (working out) consistently x amount of times a week is what will get you there. Improving fitness, body composition and growing muscle is a slow process.
Doing a single super good workout is great and makes you feel good but working out consistently is more important in the long run. That also means you shouldn’t beat yourself up too much if you have a bad day. It happens to everyone and there isn’t much you can do about it. Just feel good about the fact that you still did your workout even though you didn’t feel like it because that is the mindset you need to reach your fitness goals.
Set a challenging but realistic workout schedule and stick to it. It should be challenging (for you) because that’s what will push your body to improve. However, it should at the same time be realistic to actually stick to it to the end. If you set unrealistic goals you are more likely to get demotivated when you notice you can’t reach them or keep up with the workout schedule.
Training is just one part of improving yourself. However, recovery is a very important part of the puzzle as well. Training breaks down your muscles and puts wear on your tendons. There is nothing wrong with that since your body fixes that damage quickly and repairs it in a way that is stronger. This is what creates bigger, stronger muscles.
However, it’s necessary to give your body the time and recourses to recover properly. That means getting enough sleep and eating well (the right amount of calories with a lot of nutrients) but also things like massages, foam rolling, sauna. Sleeping and eating right is by far the most important but the latter things can give you a little boost if necessary.
Of course the harder you train, the longer it takes to recover. If you’ve ever been sore for many days after intense exercise, that means your body isn’t fully recovered yet. Improving recovery plays a big role in this but also creating a proper workout schedule that doesn’t push you too far too often. Getting the balance right between training and recovery is what allows you to work out consistently for a long time.
It’s already mentioned above but diet is very important. It’s important both for short term recovery and to reach your long term goals.
The right amount of calories is the most important basic thing to get right. Calculate how many calories you roughly need in a day. Next, get a myfitnesspal account and put in what you eat. If you want to gain weight, eat up to 500 calories more than you need, and if you want to lose weight, eat up to 500 calories less than you need.
Try to get enough protein while working out since proteins are the building blocks of muscle. You need protein not only to grow muscle but also to maintain it while working out. About 0.6-0.8 gram per pound of body weight is a good target.
Other than that, make sure to get mostly healthy food with enough micronutrients. Heavily processed foods are generally better to avoid.