Starting with kettlebells is a great way to build strength and fitness. If you’re a beginner, figuring out kettlebells for beginners what weight to choose is your first and most important step. Picking the right weight makes all the difference between a safe, effective workout and one that leads to frustration or injury.
This guide will help you select the perfect starting weight, learn the basic movements, and begin your training with confidence.
Kettlebells for Beginners What Weight
There’s no single perfect weight for everyone, as it depends on your strength, fitness history, and gender. However, we can give you very clear guidelines to find your starting point.
For most beginners, a single kettlebell in the 8kg to 16kg (18lb to 35lb) range is ideal. Here’s a more detailed breakdown:
* For most women new to strength training: Start with an 8kg (18lb) kettlebell. This is excellent for learning two-handed moves like swings and goblet squats.
* For women with some athletic or strength experience: A 12kg (26lb) kettlebell can be a good starting weight for foundational exercises.
* For most men new to strength training: Begin with a 12kg (26lb) or 16kg (35lb) kettlebell. The 16kg is a classic starting point for men learning the kettlebell swing.
* For men with some athletic or strength experience: You might begin with a 16kg (35lb) or even a 20kg (44lb) if your background is in weightlifting.
Remember, it’s better to start too light than too heavy. A lighter weight lets you master the technique, which is the real secret to kettlebell success.
How to Test a Kettlebell Weight Before You Buy
If you can visit a store or gym to try different weights, here’s a simple two-part test. Perform these with a few different kettlebells to see what feels right.
First, try the Deadlift Test. Place the kettlebell on the floor between your feet. With a flat back, hinge at your hips and grab the handle with both hands. Stand up. If you can do this comfortably for 5-6 reps, the weight is not too heavy for basic lifting.
Second, try the Rack Position Test. Clean the kettlebell up to your chest (or simply lift it there), keeping your elbow tucked close to your body. The bell should rest comfortably on the outside of your forearm. Can you hold it there for 15-20 seconds without your wrist aching or your form collapsing? If yes, it’s a good contender for presses and squats.
Essential First Kettlebell Exercises
With your chosen weight in hand, it’s time to learn the basics. Focus on these four fundamental movements. Practice them without worrying about reps or sets at first.
1. The Kettlebell Deadlift
This is the foundation for the swing. It teaches you the hip hinge.
* Stand with your feet shoulder-width apart, the kettlebell centered between your heels.
* Push your hips back, bend your knees slightly, and grab the handle with both hands.
* Keep your back straight and look forward.
* Stand up by driving your hips forward, squeezing your glutes at the top.
* Reverse the movement to lower the bell.
2. The Kettlebell Swing
The iconic kettlebell move. It’s a powerful hip hinge, not a squat.
* Start in the deadlift position.
* Hike the kettlebell back between your legs, like a football hike.
* Explosively drive your hips forward to propel the bell up to chest height.
* Let the bell float; you are not lifting it with your arms.
* As it falls, guide it back between your legs for the next rep.
3. The Goblet Squat
A fantastic squat variation that builds leg and core strength.
* Hold the kettlebell by the “horns” (the sides of the handle) at your chest.
* Stand with feet slightly wider than shoulder-width.
* Keeping your chest up, squat down as low as your mobility allows.
* Push through your whole foot to stand back up.
4. The Kettlebell Press
Builds strong shoulders and stability.
* Start in the rack position (bell on forearm, elbow tucked, at shoulder height).
* Keep your core and glutes tight.
* Press the kettlebell straight overhead until your arm is fully locked out.
* Your bicep should be close to your ear at the top.
* Slowly lower it back to the rack position.
Building Your First Beginner Workout
Now, let’s put it all together. Perform this simple workout 2-3 times per week, with at least a day of rest between sessions. Warm up with some light cardio (like jogging in place) and dynamic stretches for 5 minutes first.
Workout Structure:
* Exercise 1: Kettlebell Swing – 3 sets of 10 reps
* Exercise 2: Goblet Squat – 3 sets of 8 reps
* Exercise 3: Kettlebell Press – 3 sets of 5 reps per arm
* Rest: Take 60-90 seconds of rest between each set.
Focus on perfect form every single rep. If you start to lose form, stop the set. As this gets easier, you can gradually increase the reps before considering a heavier weight.
Common Beginner Mistakes to Avoid
Everyone makes mistakes when they start. Being aware of these common errors will help you progress faster and stay safe.
* Using your arms in the swing. The power comes from your hips and glutes, not your shoulders. Think of your arms are just ropes connecting the bell to your body.
* Rounding the back. Whether deadlifting or swinging, a neutral spine is non-negotiable. Always keep your chest up and back flat.
* Holding your breath. This can spike your blood pressure. Practice breathing out during the effort (e.g., when you press or swing the bell up) and breathing in on the easier phase.
* Starting with a weight that’s to heavy. This is the biggest barrier to learning good technique. A weight that’s to heavy will force your body to use poor form.
* Neglecting the lower body. While presses are great, the swing and squat provide huge benefits. Don’t skip them.
When and How to Progress to a Heavier Weight
You’ll know it’s time to consider a heavier kettlebell when your current weight feels to easy for your main exercises. Here are specific signs:
* You can perform 15-20 crisp, powerful swings with perfect form without feeling fatigued.
* Your goblet squats for 10-12 reps feel more like an endurance challenge than a strength exercise.
* You can press the bell for 8-10 strict reps per arm.
When you progress, you don’t need to replace your old bell. Simply add a new, heavier one to your collection. Use the heavier one for swings and squats, and the lighter one for presses and more technical moves until you build strength in those lifts too.
FAQ: Kettlebells for Beginners
What is a good kettlebell weight for a beginner woman?
An 8kg (18lb) kettlebell is the most recommended starting point for women new to strength training. It allows for safe technique practice.
What is a good kettlebell weight for a beginner man?
A 16kg (35lb) kettlebell is the standard recommendation for men beginning kettlebell training, though some may start with a 12kg (26lb).
Can I start with just one kettlebell?
Absolutely. Starting with one high-quality kettlebell in the recommended weight is the best approach. You can learn all the foundational movements and get a fantastic full-body workout.
How is a kettlebell different from a dumbbell?
The offset center of mass and the handle design of a kettlebell allows for dynamic movements like swings and cleans. It also challenges your grip and stabilizer muscles more during traditional lifts.
How often should a beginner use kettlebells?
Aim for 2-3 sessions per week with at least one day of rest between sessions. This gives your body time to recover and adapt, which is when you get stronger.
Is a 20lb kettlebell good for beginners?
A 20lb (≈9kg) kettlebell can be a fine starting point, especially for women with some fitness experience or men who are completely new to any kind of lifting. It falls within the general beginner range.
Choosing your first kettlebell weight is a key decision. By starting modestly and prioritizing skill over ego, you’ll build a solid foundation that will serve you for years to come. Consistency with good form is far more valuable than lifting a heavy weight poorly. Grab your bell, master these basics, and enjoy the journey.