If you’re new to strength training, one of the first questions you’ll ask is, ‘how much do kettlebells weigh?’ The answer isn’t as simple as a single number, because kettlebells come in a wide range of sizes to match different fitness levels and goals.
Choosing the right weight is crucial for both safety and progress. This guide will break down everything you need to know, from standard sizes to how to pick your perfect starting weight.
How Much Do Kettlebells Weigh
Kettlebell weights are typically measured in kilograms (kg) in most of the world, and pounds (lbs) in the United States. You’ll find them in a very structured range, which makes selecting one more straightforward once you know the system.
The most common weights you’ll see for sale are based on classic Russian kettlebell standards. These provide a logical progression for your training.
Standard Kettlebell Weight Sizes
Here is the typical lineup of kettlebell weights, listed in both kilograms and pounds (with approximate conversions):
- 4 kg (9 lbs): Often used for rehabilitation or as a very light starting point for absolute beginners.
- 8 kg (18 lbs): A standard starting weight for most women beginning exercises like swings and goblet squats.
- 12 kg (26 lbs): A common starting point for men new to kettlebells, and a good next step for women.
- 16 kg (35 lbs): The workhorse weight for many intermediate male trainees and a strong goal weight for women.
- 20 kg (44 lbs): A standard for more advanced male users and serious female athletes.
- 24 kg (53 lbs): Used for heavy strength and power work.
- 32 kg (70 lbs): A weight for advanced strength training and specific challenges.
You may also see sizes like 28kg or 40kg, but the ones listed above are the most universal. Its important to note that the actual weight can sometimes vary slighly from the stated number due to manufacturing.
Competition vs. Cast Iron Kettlebells
Not all kettlebells of the same “weight” have the same physical dimensions. This is a key distinction.
- Cast Iron Kettlebells: These are the common, often vinyl-coated bells found in many gyms. Their size increases with their weight. A 32kg bell is much larger than an 8kg bell.
- Competition Kettlebells: These are used in sport kettlebell events. They are all the same physical size, regardless of weight. A 12kg competition bell and a 32kg competition bell have identical handles and bodies; only the internal material changes. This allows you to focus on technique without adjusting your grip or movement pattern.
Why the Size Difference Matters
If your training involves lots of reps or technical moves like snatches, a competition-style bell can be easier on your forearms. For general strength at home, cast iron bells are usually more cost-effective and widely available.
How to Choose Your Starting Kettlebell Weight
Picking your first kettlebell shouldn’t be a guess. Using a weight thats to heavy is the fastest way to get injured or learn poor form. Follow these steps to make a smart choice.
- Identify Your Main Goal: Are you focusing on cardio and endurance (high-rep swings), raw strength (low-rep presses), or technique learning?
- Test with a Basic Movement: If possible, try a two-handed kettlebell swing. You should be able to perform 10-15 swings with power and good posture, not struggling or arching your back.
- Consider the Goblet Squat: Hold the bell at your chest. Can you perform 5-10 squats with a straight back and full depth? If not, the weight may be to heavy for controlled movements.
- Listen to Your Body: A good starting weight should feel challenging but not impossible by the last few reps of a set. You should feel the work in your muscles, not your joints.
General Recommendations by Experience
- Complete Beginner (Women): Start with an 8kg (18lb) bell for swings and squats. A 4kg may be needed for overhead presses.
- Complete Beginner (Men): Start with a 12kg (26lb) or 16kg (35lb) bell, depending on your baseline strength.
- Experienced with Other Training: If you regularly lift weights, men might start with 16kg or 20kg, and women with 12kg or 16kg for dynamic moves.
Remember, its better to start to light and master the technique than to start to heavy and risk injury. You can always move up.
When and How to Progress to a Heavier Kettlebell
Knowing when to move up in weight is key for continued improvement. You shouldn’t switch weights just because you’re bored. Look for these signs that your ready for a heavier bell.
- Your current weight feels noticeably lighter during your workouts.
- You can perform all your planned sets and reps with perfect form, without feeling fully challenged.
- Your heart rate doesn’t elevate as much during conditioning workouts.
- You can easily perform the “talk test” (hold a conversation) during what was once a difficult circuit.
A smart strategy is to own two kettlebells: your current “work” weight and the next size up. You can use the heavier one for your main strength exercises (like 5-rep sets of swings) and the lighter one for higher-rep assistance work or technique practice.
The One-Bell Solution
If you only have one bell, you can still progress. Increase your reps, decrease your rest time, or learn more complex movements (like moving from a swing to a snatch) to make workouts more demanding with the same weight.
Special Considerations for Different Exercises
You might not use the same weight for every exercise, and thats perfectly normal. Your body has different strength capacities in different movement patterns.
- Swings, Cleans, Squats: These typically allow for the heaviest weights, as they use the powerful muscles of your hips and legs.
- Presses, Push Presses: You’ll likely use a moderate weight here, as the movement relies more on the shoulders and arms.
- Turkish Get-Ups, Windmills: These advanced stability moves often require a surprisingly light weight, especially when you’re learning. Technique is paramount.
Don’t be afraid to use two different weights in one workout. For example, you might use a 20kg bell for swings and a 16kg bell for overhead presses. This is a sign of intelligent training, not a weakness.
Common Mistakes When Selecting Weight
Lets avoid some typical pitfalls that can hinder your progress or cause injury.
- Ego Lifting: Choosing a weight thats to heavy to show off. This always leads to bad form and limits your actual gains.
- Fear of Going Heavier: Staying with a light weight forever. Your body adapts, and you need to increase the demand to keep getting stronger.
- Ignoring Exercise Differences: Assuming you should press the same weight you swing. This mismatch can stall your progress in overhead movements.
- Not Considering Handle Size: A heavier bell also has a thicker handle. Make sure you can grip it securely, especially for one-handed exercises.
FAQ: Your Kettlebell Weight Questions Answered
What is the average kettlebell weight for beginners?
For men, a 16kg (35lb) bell is a very common and effective starting point for foundational moves like swings. For women, an 8kg (18lb) bell is the typical recomendation. However, it always depends on the individual’s strength and experience.
Are kettlebell weights in kg or lbs?
They are manufactured in both! In the US, you’ll primarily see pounds. In Europe and for competition brands, they are in kilograms. Always check the product description. Most brands list both, but its good to double-check so your not surprised.
How heavy should a kettlebell be for swings?
For two-handed swings, men often start with 16-24kg (35-53lbs) and women with 12-16kg (26-35lbs). The key is that you can generate power from your hips with a flat back, not that you can just lift the weight.
Is a 20 lb kettlebell a good start?
A 20lb kettlebell (roughly 9kg) is an excellent starting point for many women for upper-body exercises and for some men focusing on very light technique work. For lower-body focused workouts, it may be to light for some people fairly quickly.
Can I get strong with just one or two kettlebells?
Absolutely. By varying your reps, sets, rest time, and exercise selection, you can make significant strength and fitness gains with a minimal set of bells. Many effective programs are built around just one or two weights.
How do I know if my kettlebell is to heavy?
Clear warning signs include: you cannot maintain a neutral spine (your back rounds), you have to use momentum for every rep, you feel pain in your joints (not muscle fatigue), or you can’t complete your sets with good form. If any of these happen, step down in weight.
Choosing the right kettlebell weight is a personal journey that sets the foundation for your entire training experience. Start conservatively, focus on learning the movements correctly, and progress patiently. The right weight will feel challenging but empowering, helping you build real strength and fitness that lasts.