Rubber & Steel: The Smart, Science-Backed Fitness Fusion for 50+ Health and Longevity
Coach Kevin Kearns
SEPT 2025
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As we reach our 50s and beyond, the approach to fitness must evolve. It’s not about lifting the heaviest weight or running the fastest mile anymore. It’s about functional strength, joint integrity, injury prevention, and vitality. That’s where the Rubber & Steel method comes in, combining kettlebells (steel) and resistance bands (rubber) to help men and women stay strong, mobile, and resilient for life.
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Why Resistance Bands and Kettlebells Work So Well After 50
After 40, the body begins to lose muscle mass (sarcopenia), balance, and hormonal efficiency. According to research, adults lose 3-8% of their muscle mass per decade after 30. Functional strength training is the most effective way to counter this decline.
Kettlebells provide dynamic, total-body strength and power while engaging stabilizing muscles.
Resistance bands offer variable resistance, which helps reduce joint strain while maintaining consistent muscle tension through the full range of motion.
Both tools encourage natural movement patterns, enhance balance and core strength, and can be scaled to any fitness level. This makes them especially ideal for women concerned about bone density, posture, and strength, and for men focused on maintaining muscle, testosterone levels, and energy.
"If you can do it with a med ball or dumbbell, you can mimic it with a band — often with more control and core engagement." - Coach Kevin Kearns
Fitness Over 50
Functional fitness for healthy aging
The Burn with Kearns “Rubber & Steel” Circuit
You can perform this workout anywhere: at home, park, or gym. It targets multiple muscle groups and supports real-world movement patterns.
Workout Format:
Endurance version: 30 sec work / 15 sec rest
Strength version: 3 sets of 8–10 reps per move
1. One-Arm Kettlebell Snatch
Explosive, full-body movement. Great for coordination and cardio.
Muscles: Shoulders, hips, core
2. Squat to Resistance Band Row
Simultaneously hits legs and upper back.
Muscles: Quads, glutes, lats
3. Kettlebell Swings
Dynamic hip hinge for power and endurance.
Muscles: Hamstrings, glutes, lower back
4. Resistance Band Lunge & Press
Multiplanar movement for coordination and strength.
Muscles: Legs, chest, shoulders, triceps
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5. Single-Leg Deadlifts with Kettlebell
Improves ankle stability and glute strength.
Muscles: Glutes, calves, hamstrings
6. Band Rotational Smackdowns
Builds rotational core power.
Muscles: Obliques, lats, triceps
7. Turkish Get-Up (Kettlebell)
The ultimate full-body functional move.
Muscles: Shoulders, core, hips, everything
8. Band Uppercuts
Teaches rotational striking and upper-body control.
Muscles: Core, biceps, forearms
Coach Kevin Kearns
Founder of Burn with Kearns, he brings science-backed fitness to over 50s.
Why Men and Women Over 50 Love This Training Style
🔺 Boosts metabolism and preserves muscle
🏋️ Protects joint integrity
⌚ Time-efficient: 30-minute full-body workout
💼 Travel-friendly
⚖️ Balances hormonal health and stress
Why This Is a Longevity Blueprint
✅ Improves mobility and posture
✅ Builds metabolic muscle without wear-and-tear
✅ Protects joints while strengthening stabilizers
✅ Enhances balance, reducing fall risk
✅ Can be done anywhere with minimal gear
In less than 30 minutes a day, you can stay strong, agile, and energized well into your 60s, 70s, and beyond.
Whether you’re a busy professional, weekend warrior, or just want to keep up with the grandkids, this training system helps you move better, feel stronger, and stay pain-free.
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