If you’re new to kettlebells, figuring out how much kettlebell weight should i use is the most important first step. Choosing the right weight keeps you safe and makes your workouts effective from the very start.
How Much Kettlebell Weight Should I Use
There is no single perfect weight for everyone. The right kettlebell for you depends on your strength, fitness history, and the specific exercise. A weight that’s good for swings might be to heavy for overhead presses. This guide will help you make smart choices.
Key Factors That Determine Your Starting Weight
Your current fitness level is the biggest factor. Be honest with yourself about your strength and experience. This isn’t about ego; it’s about building a solid foundation.
- Gender & Body Weight: While not absolute, these offer a general starting point. Many men begin with an 8kg (18lb) to 16kg (35lb) kettlebell. Many women often start with a 6kg (13lb) to 12kg (26lb) one.
- Exercise Type: You will need different weights for different moves. You can typically handle a heavier weight for two-handed swings than for a single-arm shoulder press.
- Training Goal: Are you aiming for strength, endurance, or power? Heavier weights build strength with low reps. Lighter weights build endurance with higher reps.
- Your Experience: A complete beginner needs a lighter bell than someone who lifts dumbbells regularly.
A Simple Beginner’s Weight Selection Guide
Use this chart as a practical starting point. Remember, these are suggestions—listening to your body is key.
For Men (General Guidance)
- Absolute Beginner: 8kg (18lbs) to 12kg (26lbs)
- Some Fitness Experience: 12kg (26lbs) to 16kg (35lbs)
- Experienced with Strength Training: 16kg (35lbs) to 20kg (44lbs)
For Women (General Guidance)
- Absolute Beginner: 6kg (13lbs) to 8kg (18lbs)
- Some Fitness Experience: 8kg (18lbs) to 12kg (26lbs)
- Experienced with Strength Training: 12kg (26lbs) to 16kg (35lbs)
How to Test a Kettlebell Weight Before You Buy
If you can visit a store or gym, perform these simple tests. They are more reliable than any chart.
- The Swing Test: Perform 10 two-handed swings. The weight should feel challenging but controllable. You should not feel strain in your lower back.
- The Press Test: Try a single-arm overhead press for 3-5 reps per side. You should be able to press it with good form, not using momentum or leaning back.
- The Rack Hold Test: Clean the bell to the “rack” position (resting on your forearm against your chest). Hold it for 20-30 seconds. Your wrist should not hurt excessively, and you should be able to maintain a tall posture.
If you fail any of these tests, the weight is probably to heavy for safe training. Go lighter.
Choosing Weight by Exercise Type
It’s smart to own two or three different weights. You’ll use them for different parts of your workout.
Heavier Weights (Primary Moves)
- Exercises: Two-handed swings, goblet squats, deadlifts.
- Why: These moves use your large leg and hip muscles. They can handle and require more load to be effective.
Medium Weights (Power & Stability Moves)
- Exercises: Single-arm swings, cleans, rows.
- Why: These exercises involve more stabilization. The weight should be challenging but allow for perfect technique.
Lighter Weights (Overhead & Grind Moves)
- Exercises: Overhead press, windmills, Turkish get-ups.
- Why: These moves put the weight in a more vulnerable position for your shoulders and joints. Form is paramount, so start light.
Common Signs You’re Using the Wrong Weight
Pay attention to these red flags. They tell you it’s time to reassess your kettlebell choice.
- Your Form Breaks Down: You round your back during swings, or you can’t keep your core tight.
- You Feel Joint Pain: Sharp pain in your wrist, shoulder, or lower back is a major warning sign.
- You Can’t Complete Reps with Control: The last few reps are extremly sloppy, or you’re using momentum to heave the bell.
- You’re Excessively Sore for Days: Some muscle soreness is normal, but debilitating soreness often means the load was to high.
When and How to Progress to a Heavier Kettlebell
Don’t rush to move up in weight. Mastery of movement comes first. Here’s how to know your ready.
- You Own the Current Weight: You can perform all your exercises with excellent form for all planned reps, without struggle.
- You Pass the “Talk Test”: Your workouts feel more like moderate effort than maximum effort. You could hold a conversation.
- You Feel Bored: The current weight no longer feels challenging, even when you add more reps or sets.
When you progress, increase in small increments. A common jump is 4kg (about 9lbs). Be prepared to reduce your reps when you switch to the new, heavier bell.
FAQ: Your Kettlebell Weight Questions Answered
Is it better to start too light or too heavy?
Always start too light. It’s safer and allows you to focus on nailing the technique. You can always move up quickly once your form is solid.
Can I use the same kettlebell for every exercise?
You can, but it’s not ideal. You’ll be limited by your weakest move. For example, a bell heavy enough for swings might be to heavy for safe overhead work. Having two bells is a great investment.
What if I can only afford one kettlebell?
Choose a medium weight based on your strength and the exercise guide above. A 12kg or 16kg is often a versatile single-bell choice for many people. You can adjust intensity by changing reps, sets, and rest time.
How does kettlebell weight compare to dumbbell weight?
Kettlebells often feel heavier than dumbbells of the same weight because the weight is distributed differently. If you lift a 20lb dumbbell, you might find a 20lb kettlebell more challenging to control, especially for swings and cleans.
What’s the most common mistake beginners make?
Choosing a weight thats to heavy. This leads to poor form, which leads to injuries. It’s the fastest way to get discouraged and quit. Starting modestly ensures long-term progress.
Are adjustable kettlebells a good option?
Yes, they can be a fantastic space-saving and cost-effective choice, especially if your unsure about what weight to commit to. Ensure you choose a sturdy, well-reviewed model that feels secure during dynamic movements.