How Heavy Are Kettlebells

If you’re new to strength training, you might be wondering how heavy are kettlebells. The answer isn’t one-size-fits-all, as they come in a huge range to suit different goals and fitness levels. This guide will help you figure out the right weight for you, explain common sizes, and show you how to choose.

Kettlebell weights are typically measured in kilograms (kg) in most of the world, and pounds (lbs) in the United States. You’ll find them starting as light as 4 lbs for beginners and going all the way up to over 100 lbs for serious strength athletes. The standard weights you’ll see most often in gyms follow a specific progression.

Standard Kettlebell Weight Sizes

Here is the common range you can expect to find:

Light (Beginner/Technique): 8 kg (18 lbs), 10 kg (22 lbs), 12 kg (26 lbs)
Medium (General Strength): 16 kg (35 lbs), 20 kg (44 lbs), 24 kg (53 lbs)
Heavy (Advanced Strength): 28 kg (62 lbs), 32 kg (70 lbs), 40 kg (88 lbs) and beyond

Many brands also offer smaller increments, like 14 kg or 18 kg, which is great for making steady progress. For home gyms, adjustable kettlebells are becoming popular because they let you change the weight with a single bell.

How to Choose Your Starting Weight

Your ideal starting weight depends completly on your experience, your gender, and the exercise. A weight that’s perfect for a swing might be to heavy for a strict press. Follow these steps to choose safely.

Step 1: Consider Your Experience Level

True Beginner: If you’re new to resistance training, start on the lighter end. For men, a 12 kg (26 lb) or 16 kg (35 lb) is often recommended for basic swings. For women, an 8 kg (18 lb) or 12 kg (26 lb) is a common starting point.
Experienced with Other Training: If you regularly lift weights, you can likely start heavier. A man might begin with a 20 kg (44 lb) for swings, while a women might start with a 16 kg (35 lb).

Step 2: Match the Weight to the Exercise

You won’t use the same weight for every move. Here’s a quick guide:

Swings & Deadlifts: You can generally use the heaviest weight here, as these are powerful, lower-body dominant movements.
Goblet Squats: A medium weight that you can hold comfortably at your chest.
Presses & Overhead Moves: Start much lighter to protect your shoulders and learn the technique. This is where most people overestimate.
Turkish Get-Ups: Always start extremly light (even just with a shoe on your fist) to master the complex pattern before adding load.

Step 3: The Technique Test

This is the most important step. A weight is too heavy if:

You cannot maintain a neutral spine (your back rounds).
You feel pain in your lower back or joints.
Your form falls apart after just a few reps.
You have to yank or jerk the weight uncontrollably.

The right weight allows you to perform all your reps with solid form and control, even on the last one.

Common Goals and Weight Recommendations

For General Fitness & Fat Loss

You’ll want one or two kettlebells that challenge you for high-repetition swing circuits and full-body complexes. A medium weight you can swing for 50+ reps with good form is key. Many people find a 16 kg or 20 kg works well for men, and a 12 kg or 16 kg for women for these metabolic workouts.

For Building Muscle & Strength

Strength building requires heavier loads. You’ll need a selection of weights to progres on lifts like presses, rows, and front squats. Think about having a “light,” “medium,” and “heavy” bell for your main exercises. For example, a set of 16 kg, 20 kg, and 24 kg allows for structured progression.

For Sport-Specific Training (Like Kettlebell Sport)

Kettlebell Sport athletes use specific weights for competition: 16 kg, 20 kg, 24 kg, and 32 kg for men’s events, and 8 kg, 12 kg, 16 kg, and 20 kg for women’s events. Their training involves mastering very high reps with these set weights, so their approach to choosing is different than a general fitness trainee.

Mistakes to Avoid When Choosing Weight

Starting Too Heavy: Ego lifting is the fastest way to get injured. Perfect form with a light bell beats terrible form with a heavy one every time.
Not Having a Lighter Option: You need lighter bells for skill work, warm-ups, and overhead movements. Don’t just buy one super heavy kettlebell.
Ignoring Handle Size: A heavier kettlebell often has a thicker handle. If your grip is to small to hold it properly, you can’t use it safely.
Forgetting About Conditioning: A weight you can press once is not the weight you should use for a 20-minute circuit. Have different weights for strength days and conditioning days.

How to Progress to Heavier Kettlebells

Moving up in weight is a exciting milestone. Here’s how to know when you’re ready and how to do it safely.

Master the Movement: You should own every rep with your current weight. Your form is consistent and automatic.
Hit Your Rep Goals Easily: If your workout calls for 10 sets of 10 swings, and the last few sets feel as easy as the first, it’s likely time to test a heavier bell.
Test the New Weight: Try your new, heavier kettlebell for just a few sets of low reps. Focus on maintaining the same perfect form. It will feel slower and more challenging—that’s normal.
Phase It In: Don’t switch all your work to the new weight immediately. Use it for your first few sets, then finish your workout with the older, lighter weight. Gradually increase the number of sets with the heavier bell over a few weeks.

Special Considerations: Adjustable vs. Cast Iron

The type of kettlebell can influence your weight choices.

Cast Iron Bells: These are the classic, single-piece kettlebells. You need to buy each weight individually, which takes up more space and money but they are incredibly durable.
Adjustable Kettlebells: These let you change plates inside a single handle. They are fantastic for home gyms on a budget or with limited space, as one bell can cover a range from 12 kg to 32 kg. The feel can be slightly different than a traditional bell, but the versatility is unmatched.

FAQ: Your Kettlebell Weight Questions Answered

What is the average kettlebell weight for a beginner?

For men, a 16 kg (35 lb) is a very common starting point for foundational exercises like swings. For women, a 12 kg (26 lb) is often recommended. However, always prioritize form and start lighter if needed, especially for overhead work.

How heavy should a kettlebell be for swings?

For two-handed swings, it should be heavy enough that you feel your hamstrings and glutes working powerfully, but not so heavy that you pull with your arms or round your back. Most men start between 16 kg and 24 kg, and most women between 12 kg and 20 kg.

Is a 20 kg kettlebell heavy?

A 20 kg (44 lb) kettlebell is considered a solid medium weight. It’s a benchmark for many intermediate lifters and is challenging for most people for exercises like presses and goblet squats. For swings, it’s a good, strong weight for building power once technique is solid.

Can you build muscle with just kettlebells?

Absolutely. By using progressive overload—moving to heavier weights, increasing reps, or mastering harder exercises—you can efectively build muscle with kettlebells. Movements like cleans, presses, and front squats are excellent for hypertrophy.

How do I know if my kettlebell is to light?

If you can perform a high number of reps (say, 20-30) of an exercise like a swing or press without any real fatigue or challenge, the weight is probably to light for building strength. It might still be useful for warm-ups or endurance work, but for strength gains, you need a load that challenges you in lower rep ranges.

Choosing the right kettlebell weight is a personal journey. It’s better to err on the side of to light and build a bulletproof foundation than to start to heavy and risk a setback. Listen to your body, focus on clean movement, and the strength will follow as you gradually progress to those heavier bells on the rack.