If you’re starting kettlebell training, one of the first questions you’ll ask is, ‘what size kettlebells should i get?’ Choosing the right weight is crucial for both safety and progress, and it depends on several key factors about you and your goals.
This guide will help you pick the perfect starting weight and plan for future growth. We’ll cover the basics for men and women, different exercises, and how to build a complete set over time.
What Size Kettlebells Should I Get
There is no single perfect size for everyone. The best kettlebell size for you depends on your current strength, fitness history, and primary training objectives. A weight that’s ideal for heavy swings might be to light for goblet squats, and vice versa.
Always prioritize good form over lifting heavier. Starting with a weight that allows you to master technique is the fastest way to real results.
Key Factors That Determine Your Starting Size
Consider these four elements before buying anything. They will point you in the right direction.
- Your Strength & Experience: A person new to strength training needs a different weight than an experienced lifter.
- Your Gender (General Guideline): Biological differences in muscle mass mean average starting weights often differ between men and women.
- Your Primary Goal: Are you training for strength, cardio endurance, or general fitness? The weight changes accordingly.
- The Specific Exercises: You will need a lighter bell for overhead presses than you would for two-handed swings.
General Starting Weight Recommendations
These are common starting points based on average beginner strength. They assume you have little to no experience with kettlebells.
For Most Women Beginners
A single 8 kg (18 lb) or 12 kg (26 lb) kettlebell is a fantastic start. The 8 kg is excellent for learning presses, cleans, and get-ups. The 12 kg is often the go-to for mastering the two-handed swing with good power.
- For swings: Start with 12 kg.
- For presses and overhead moves: Start with 8 kg.
For Most Men Beginners
Men often begin with a 16 kg (35 lb) kettlebell. This weight provides a solid challenge for swings, squats, and rows. If you have some strength training background, you might even start with a 20 kg (44 lb) for swings.
- For swings: Start with 16 kg or 20 kg.
- For presses: Start with 12 kg or 16 kg.
Choosing Weight by Exercise Type
You might find you need two different sizes right away. That’s normal. Here’s how to think about it.
Power & Swing-Focused Exercises
For dynamic moves like swings, snatches, and cleans, you need a weight that feels substantial for your hips to push against. It should be heavy enough to require a powerful hip hinge, but not so heavy that you lose form.
- Test: You should be able to perform 10 solid two-handed swings with a flat back and strong finish.
Grind & Press-Focused Exercises
For slow, controlled moves like overhead presses, get-ups, and windmills, you need a lighter weight. This allows you to focus on stability and control without compromising your shoulder or core position.
- Test: You should be able to press the bell overhead 5-8 times per arm with strict form.
A Step-by-Step Plan to Build Your Set
You don’t need to buy a whole rack at once. Here is a smart, budget-friendly progression.
- Start with One “All-Around” Bell: Buy your primary starting weight (e.g., 12 kg for women, 16 kg for men). Use it for 2-3 months to learn the foundational movements.
- Add Your Second Bell for “Grinds”: Purchase a bell 4 kg lighter for overhead work. (If you started with 16 kg, get a 12 kg). This lets you practice presses and get-ups safely.
- Progress to a Heavier “Power” Bell: After 4-6 months, add a bell 4 kg heavier than your first for swings and squats. (If you started with 16 kg, get a 20 kg).
- Consider Doubles: Once you own two bells of the same size, you can begin double kettlebell exercises for even greater strength gains.
Common Mistakes to Avoid When Choosing
Steer clear of these errors, which can lead to frustration or injury.
- Going Too Heavy Too Fast: Ego lifting with kettlebells is a fast track to poor technique and a bad back. Master the movement first.
- Ignoring Your Weakest Move: Your press will dictate your overhead weight. Don’t buy a set where you can’t press the smallest bell at least a few times.
- Forgetting About Handle Size: A heavier bell has a thicker handle. Ensure you can grip it comfortably, especially for one-handed moves.
- Only Training One Hand: Always train both sides equally to avoid muscle imbalances, which can cause problems later on.
FAQ: Your Kettlebell Size Questions Answered
Is one kettlebell enough to start?
Yes, absolutely. One well-chosen kettlebell is perfect for learning the basics and getting a great workout. You can do swings, goblet squats, rows, and cleans with just one bell.
What size kettlebell should a woman get?
Most women begin effectively with an 8 kg for upper body exercises and a 12 kg for lower body and swing movements. It’s a versatile two-bell starting combination.
What size kettlebell for swings?
For men, 16 kg is the standard starting swing weight. For women, 12 kg is typical. The bell should feel like a real load but one you can manage for sets of 10-15 with power.
Can I use the same kettlebell for everything?
You can, but it will limit you. A weight that’s good for swings will likely be to heavy for strict presses. Having two different sizes early on allows for balanced, safe training.
How do I know if my kettlebell is to light?
If you can perform 20+ swings without feeling your posterior chain working, or if presses feel extremly easy for 15+ reps, you may need a heavier bell for those specific exercises.
When should I move up a size?
Consider moving up when your current weight feels to easy for the target rep range. For strength moves (5-8 reps), you should be nearing failure. For power moves like swings, the bell should still demand your full attention.
Choosing your first kettlebell is an exciting step. By starting with a manageable weight and focusing on technique, you’ll build a strong foundation. Listen to your body, progress gradually, and you’ll be ready for a heavier bell before you know it. Remember, consistency with good form is far more important than the number on the bell.