What Weight Kettlebells Should I Buy

If you’re starting kettlebell training, you’re probably asking, ‘what weight kettlebells should i buy?’ It’s the most important decision for a safe and effective start. Choosing the wrong size can lead to frustration or even injury. This guide will help you pick the perfect weight based on your goals and experience.

What Weight Kettlebells Should I Buy

There is no single perfect weight for everyone. The right kettlebell depends on your strength, fitness level, and the exercises you plan to do. A weight that’s good for swings might be to heavy for overhead presses. Let’s break down the factors so you can make a smart choice.

Your Main Goal: Strength, Cardio, or General Fitness?

Your training focus is the biggest clue for selecting a weight.

Strength & Power: You’ll need heavier kettlebells for low-rep exercises like presses, squats, and cleans. Form is critical here.
Cardio & Endurance (like kettlebell swings): A moderate weight you can swing with good technique for many reps is ideal. It shouldn’t feel light, but you shouldn’t struggle to maintain posture.
General Fitness & Learning: Start with a lighter weight to master the fundamental movements safely.

Beginner Kettlebell Weight Recommendations

For those new to kettlebells, erring on the side of to light is safer than too heavy. Here’s a general starting point based on sex and fitness level. Remember, these are just estimates.

Average Beginner Men: A 16kg (35 lbs) kettlebell is a common starting point for exercises like swings and goblet squats. You may need an 12kg (26 lbs) for overhead presses.
Average Beginner Women: An 8kg (18 lbs) or 12kg (26 lbs) kettlebell is often recommended. Use the lighter one for presses and the heavier for swings and squats.
If You Are New to Exercise Entirely: Consider starting even lighter, with a 4kg or 8kg, to learn the patterns without strain.

Intermediate & Advanced Weight Selection

As you progress, you’ll build a collection. You’ll need different weights for different movements.

The Two-Kettlebell Starter Set: Many advize buying two kettlebells of different sizes. For example, a man might get a 16kg for swings and a 20kg for goblet squats. A woman might get a 12kg and a 16kg.
Exercise-Specific Weights: You should be able to press a weight for 3-5 solid reps. You should be able to swing a heavier weight for 10-15 reps with strong technique.
The “Test” Weight: If you can perform a kettlebell swing with perfect form for 10 reps, and the last two feel challenging but controlled, that’s a good weight for cardio swings.

Key Exercises and Their Typical Weight Ranges

Swings & Deadlifts: Heaviest weight with good form.
Goblet Squats: Moderate to heavy weight.
Presses, Snatches, Cleans: Lighter weight, focusing on technique and control.
Turkish Get-Ups: Start very light (even with a shoe on your fist!) to learn the steps.

Step-by-Step Guide to Choosing Your First Kettlebell

Assess Your Current Strength: Can you do a bodyweight squat with good form? How many push-ups? This gives you a baseline.
Define Your First Goal: Is it learning the swing? Building shoulder strength? Your goal narrows the choice.
If Possible, Try Before You Buy: Visit a gym or store to handle different weights. Try a deadlift and overhead press motion.
Apply the “Press Test”: The weight you choose should be one you can strict press at least 3-5 times per side. This ensures it’s safe for most lifts.
Prioritize Technique Over Ego: Buying a weight thats to heavy to use properly is a waste of money and risk.
Plan for Your Next Purchase: Think of your first kettlebell as the beginning of a set. Consider what weight you might add next (often 4kg heavier).

Common Mistakes to Avoid

Steer clear of these pitfalls when making your selection.

Buying Only One Extreme Weight: A single massive kettlebell limits exercise variety. A single very light one won’t build strength.
Ignoring Your Weakest Lift: Base your starting weight on your overhead press strength, not your swing strength, for safety.
Choosing a Cheap, Poorly Made Bell: A badly cast kettlebell with an uneven handle can ruin your experience. The handle finish is especially important.
Forgetting About Future Progress: Your strength will improve. Consider if the brand you choose offers a wide weight range for future purchases.

Kettlebell Types and Material Considerations

The material affects the feel and price.

Cast Iron: Traditional, durable, and usually the most affordable. The handle may need sanding if its rough.
Vinyl-Coated or Enameled: Protects floors and may be color-coded by weight. The coating can sometimes chip over time.
Competition Style: All the same size regardless of weight. They have a slimmer handle and are precision-made for sport. These are often more expensive.

FAQ: Your Kettlebell Weight Questions Answered

Q: What weight kettlebell should a beginner start with?
A: Most beginner men start with a 16kg (35lb) and women with an 8kg or 12kg (18lb or 26lb). It’s better to start to light than too heavy.

Q: Can I get by with just one kettlebell weight?
A: You can, but you’ll progress faster and have more varied workouts with at least two different weights. One for presses, one for swings.

Q: How do I know if my kettlebell is to heavy?
A> Your form breaks down during exercises. You feel pain (not muscle fatigue) in your joints or lower back. You can’t control the bell during the entire movement.

Q: What’s a good weight for kettlebell swings?
A: A weight that allows you to maintain a flat back and powerful hip snap for 10-15 reps. For many, this is 16-24kg for men and 12-16kg for women.

Q: When should I move to a heavier kettlebell?
A> When your current weight feels to easy for your target rep range and you can maintain perfect form. For strength moves, when you can do 5+ strong reps with good technique.

Q: Are adjustable kettlebells a good choice?
A: They can be a space-saving and cost-effective option for home gyms, allowing you to try multiple weights. Ensure they feel secure and balanced during swings.

Final Thoughts on Making Your Choice

Investing in your first kettlebell is exciting. Remember, the best weight is the one you can use safely and consistently. It should challenge you without compromising your form. By considering your goals, starting conservatively, and planning for your next step, you’ll make a choice that supports your fitness journey for years to come. Take your time, do your research, and focus on learning the movements correctly from the start.