If you’re new to kettlebell training, figuring out what size kettlebells to start with is the most important first step. Choosing the right weight sets you up for success and helps you avoid injury, so let’s break down how to make the best choice for your goals and fitness level.
What Size Kettlebells To Start With
There is no single perfect weight for everyone. The ideal starting kettlebell size depends on your strength, experience, and the primary exercises you plan to do. However, we can give you clear guidelines to point you in the right direction.
Key Factors That Determine Your Starting Weight
Before you pick a number, consider these four elements. They will heavily influence wether you should grab a lighter or heavier bell.
- Your Current Strength & Fitness: A person who regularly lifts weights will start with a much different size than someone new to resistance training.
- Your Gender (General Guideline): While strength varies widely, general recommendations provide a useful starting point. Men often begin with an 8kg (18lb) to 16kg (35lb) bell. Women frequently start with a 6kg (13lb) to 12kg (26lb) bell.
- The Primary Exercises: You’ll use a heavier weight for two-handed swings than you would for overhead presses or snatches.
- Your Mobility & Technique: Good form is non-negotiable. A weight that’s to heavy will ruin your technique and lead to strain.
Standard Kettlebell Sizes and Weights
Kettlebells come in standardized weights, usually measured in kilograms. Here’s the common progression you’ll see:
- 4 kg (9 lbs) – Often used for rehabilitation or very light technique work.
- 6 kg (13 lbs)
- 8 kg (18 lbs)
- 12 kg (26 lbs)
- 16 kg (35 lbs) – A very common starting point for men for swings.
- 20 kg (44 lbs)
- 24 kg (53 lbs)
- 32 kg (70 lbs) – Advanced weight.
Step-by-Step Guide to Choosing Your First Kettlebell
Follow this simple process to make your decision with confidence.
Step 1: Identify Your Main Kettlebell Move
Are you most interested in swings, presses, or a full workout like the kettlebell clean and press? Your answer here is crucial.
- For Two-Handed Swings: You can generally handle your heaviest weight here.
- For Overhead Presses, Cleans, or Snatches: You will need a significantly lighter bell to learn the technique safely.
Step 2: Apply the “Talk Test” for Swings
If swings are your focus, this test is golden. With a candidate weight, perform 10-15 two-handed swings.
- The weight should feel challenging but controllable.
- Your form should remain perfect—flat back, hips doing the work.
- After 10-15 reps, you should be able to speak a sentence, but not sing. If the weight is to light, you’ll feel no effort. If it’s too heavy, your form will break down.
Step 3: Apply the “Press Test” for Overhead Moves
For any exercise that goes overhead, be extra conservative. Pick a weight you can strict press for 5-8 clean reps per side without straining your neck or lower back.
Step 4: Consider Buying Two Sizes
Many beginners find the most success by purchasing two kettlebells. A lighter one (e.g., 8kg) for presses and technique drills, and a heavier one (e.g., 16kg) for swings and lower-body work. This gives you flexibility as you learn.
Common Beginner Mistakes in Kettlebell Selection
Avoid these pitfalls that can set back your progress or cause injury.
- Choosing Too Heavy: Ego lifting has no place here. A weight that’s to heavy prevents proper learning of the hip hinge and can hurt your back.
- Choosing Too Light: While safer, a weight that offers no resistance won’t build strength or provide the cardio benefits of kettlebell training.
- Ignoring Handle Size: Make sure you can grip the handle comfortably. Your fingers should not dig into your palm during a swing.
- Forgetting About Work Capacity: You might press a weight for 5 reps, but can you handle it for 10 sets? Start with a weight that allows for multiple sets with good form.
Recommended Starting Weights by Exercise
Here are some practical suggestions based on common movements. Remember, these are estimates—always listen to your body.
For the Kettlebell Swing
- Beginner Men: 12kg to 16kg
- Beginner Women: 8kg to 12kg
For the Kettlebell Press
- Beginner Men: 8kg to 12kg
- Beginner Women: 6kg to 8kg
For the Kettlebell Goblet Squat
You can often use a weight between your swing and press weight. The goblet squat is great for learning depth and bracing.
What About Adjustable Kettlebells?
Adjustable kettlebells, which let you change the weight with plates or pins, are a fantastic option for beginners on a budget or with limited space. They allow you to try different weights without buying multiple bells. Ensure the handle feels secure and the weight distribution is stable during swings before committing.
Your First Kettlebell Workout Plan
Once you have your kettlebell, try this simple beginner-friendly workout to get accustomed to the weight. Perform 3 rounds, resting 60-90 seconds between rounds.
- Goblet Squats: 8 reps (Focus on depth and chest up)
- Two-Handed Swings: 10 reps (Focus on powerful hip snap)
- Halos: 5 reps per direction (Great for shoulder mobility)
- Floor Presses: 6 reps per arm (Lay on the floor, press up)
This circuit introduces you to fundamental movements safely. If any exercise feels awkward, reduce the weight or reps.
When to Move to a Heavier Kettlebell
You’ll know it’s time to progress when your current weight feels to easy. Here are clear signs:
- You can perform 15+ perfect swings with power and no fatigue.
- You can strict press your current bell for 10+ reps per side with excellent form.
- Your workouts no longer feel challenging, and your heart rate doesn’t elevate much.
- You have consistently trained with good form for several weeks or months.
The typical jump in weight is 4kg. So, from a 16kg, you’d move to a 20kg. This jump feels significant, so be prepared for a technique refresher.
FAQ: Your Kettlebell Questions Answered
Is one kettlebell enough to start?
Yes, absolutely. One well-chosen kettlebell can provide a full-body workout. Many effective programs are built around a single bell, focusing on swings, presses, squats, and carries.
Can I start with a 20lb kettlebell?
A 20lb kettlebell (roughly 9kg) is a less common metric size but can be a good starting point for some. It may be ideal for a woman focusing on presses or a man starting with very light technique work. Compare it to the standard 8kg and 12kg sizes to see which is closer to your needs.
What if I’m sore after my first workout?
Some muscle soreness is normal, especially if your new to this type of training. Sharp joint pain is not. Focus on recovery, hydration, and gentle movement. If soreness persists or is severe, you may have started with to much weight or volume.
Should I get a cast iron or competition kettlebell?
For beginners, cast iron kettlebells are usually the best choice. They are durable and cost-effective. Competition kettlebells are all the same size regardless of weight, which is great for sport training but often more expensive. The cast iron variety is perfect for learning.
How do I know if my form is correct?
Film yourself from the side during swings and compare to reputable tutorial videos online. Consider investing in a single session with a certified kettlebell instructor. Proper form is the most important investment you can make—it prevents injury and makes you stronger.
Choosing your first kettlebell is an exciting step. By taking the time to select the right weight based on your individual needs and exercises, you lay a solid foundation for safe and effective training. Remember, it’s better to start a little to light and master your technique than to struggle with a weight that’s to heavy. Your strength will build quickly with consistent practice, and you’ll be ready for that next size up before you know it.