At 86, Erika Rischko is squatting and pressing weights overhead – proof that it’s never too late to build strength.
Despite having two artificial knees and experiencing lower-back stiffness, she trains for 10 to 12 hours every week, alternating between circuit-based strength training and impromptu dance sessions with her husband.
Remarkably, Rischko only started training at the age of 55. The progress she’s made since then is a powerful reminder that strength training can be transformative no matter when you start – and, at 86, it continues to help her maintain the strength and mobility she needs to live life to the fullest.
In a recent Instagram post, where she shares training updates with her 140,000-plus followers, Rischko demonstrated an upper-body workout using two kettlebells of different weights.
The entire workout is performed seated on the floor in a straddle position, challenging your flexibility while working your arms, shoulders and upper back. And because you need to keep your torso stable throughout, your core gets plenty of work, too.
Made up of just four moves, it’s a simple routine for challenging your upper body without spending hours in the gym.
Erika Rischko’s 4-move upper-body kettlebell workout
Stay in a seated straddle position throughout the workout and keep your core engaged to help prevent your back from rounding. Complete two to three sets of 8–12 reps of each exercise.
You’ll need two kettlebells – one lighter and one heavier – so you can adjust the load depending on the movement. As always, choose weights that allow you to perform each exercise with good form.
1. Iron trident
Hold your heavier kettlebell by the handle with both hands.Brace your core and move the kettlebell between three points: outside your right hip, between your legs and outside your left hip.Place the kettlebell fully on the floor at each position before moving on.Move slowly and with control, keeping your core braced and avoiding arching your lower back.Touching all three points counts as one rep.2. Seated kettlebell press-out
Hold your heavier kettlebell upside down in front of your chest with both hands.Keeping your torso upright and core engaged, press the kettlebell straight out in front of you until your arms are extended.Bring it slowly back towards your chest. That’s one rep.Try to keep hold of the kettlebell until you’ve completed all your reps.3. Seated kettlebell overhead press
Switch to your lighter kettlebell and hold it in one hand at shoulder height, with the bell resting against the outside of your wrist and forearm.Brace your core and press the kettlebell overhead until your arm is almost fully extended.Lower the weight back to shoulder height with control. That’s one rep.Complete all the prescribed reps on one side before switching arms.4. Kettlebell halo
Hold your lighter kettlebell by the handle with both hands.Brace your core and slowly circle the kettlebell around your head.Keep the weight close to your head without allowing it to touch.One complete circle counts as one rep. Alternate directions or complete your reps in one direction before switching.
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.