New research published on Thursday finds that kettlebell training may help reduce inflammation and increase muscle strength as we age -- even without a history of being physically active.

If you're wondering what a kettlebell is, it's basically a weight that's about the size and shape of a teapot (or, erm, kettle) with a round figure and handle on top. The New York Times reports that it first appeared in 18th-century Russia as a counterweight for measuring crops, and became used recreationally by farmers -- and eventually Soviet army recruits -- to show off their strength. But it's now a staple in gyms and weight training facilities, and you don't need to be a Russian farmer or a lifting bro to reap the benefits of this workout tool.

The study, which is being presented at the 2024 Integrative Physiology of Exercise conference, enrolled adults between the ages of 60 and 80 in kettlebell training sessions twice a week for a year.

After six months, participants' muscle mass increased, as did their grip strength and upper leg strength. After 12 months, the participants showed other signs of improved physical function -- including taking less time to climb a flight of stairs or to rise from a chair to a standing position. Researchers also found that "blood markers of whole-body inflammation decreased."

"We had a mix of individuals from different backgrounds that had no prior exposure to resistance training, and our findings demonstrate that this type of training program leads to benefits even in individuals starting at an older age," Davi Mázala, first author of the study said in the press release.

Kettlebells are a great tool for anyone new to weight training because they're small, simple and versatile.

"Kettlebells don't require expensive machines or designated facilities," says Sabrena Jo, ACE Fitness's director of science and research. "You can use them anywhere indoors or out, allowing you to add some variety to your exercise."

Ready to get started? Here are some tips experts shared with Yahoo Life.