So, you’re ready to start your kettlebell journey, but you’re probably wondering what weight kettlebells should i get. This is the most important first step, and getting it right is essential for beginners to build a safe and effective foundation.
Choosing the wrong weight can lead to frustration or injury. Too heavy, and your form suffers. Too light, and you won’t build the strength and power you’re after. This guide will walk you through the simple process of picking the perfect starting weight for your goals.
What Weight Kettlebells Should I Get
There’s no single perfect answer for everyone. The right weight depends on your current fitness level, gender, and the specific exercises you plan to do. However, we can give you clear, practical ranges to start with.
For most beginners, a single kettlebell in the 8kg to 16kg (18lb to 35lb) range is a great starting point. Let’s break down what might work best for you.
General Beginner Weight Recommendations
These are safe starting points based on common strength levels. Remember, it’s always better to start lighter to master the technique.
* For Men New to Strength Training: A 12kg (26lb) or 16kg (35lb) kettlebell is often ideal for foundational moves like swings and goblet squats.
* For Women New to Strength Training: An 8kg (18lb) or 12kg (26lb) kettlebell is typically a great starting weight for learning proper form.
* For Active Individuals or Athletes: If you already have some strength training experience, you might begin with a 16kg (35lb) for men or a 12kg (26lb) for women.
Your Exercise Plan Matters
You won’t use the same weight for every exercise. You’ll likely need two different weights as you begin, which is a smart investment.
* For Overhead Exercises (Presses, Snatches): These require less weight. Beginners often start with 8kg for women and 12kg for men for overhead work.
* For Lower Body & Hip Hinge Exercises (Swings, Goblet Squats): You can generally handle more weight. This is where a 12kg or 16kg for women and a 16kg or 20kg for men might be appropriate.
How to Test a Kettlebell Weight Before You Buy
If you can visit a store, this simple test is invaluable. If your buying online, consider these cues carefully.
1. The Goblet Squat Test: Hold the kettlebell by the “horns” against your chest. Perform 5-6 goblet squats. The weight should feel challenging but allow you to keep your chest up and back straight for all reps.
2. The One-Arm Row Test: Place one hand on a bench or box, and row the kettlebell to your hip. Can you perform 8 controlled reps per side without straining your back or rounding your shoulders? If so, the weight is likely suitable for pulling moves.
3. The Overhead Press Test: Clean the bell to your chest and attempt 3-5 strict presses per arm. The last rep should be tough, but you shouldn’t need to arch your back or push it up with excessive leg drive. If you can’t press it at all, it’s too heavy for overhead work.
Why Starting Light is Actually Smart
Many beginners make the mistake of going too heavy too fast. A lighter kettlebell allows you to focus on the skill of the movement, which is crucial for safety and long-term progress.
You’ll learn the hip hinge for swings, the rack position for cleans, and the lockout for presses much faster with a manageable weight. Poor form with a heavy bell is a fast track to a sore back or shoulder issues. Master the pattern first, then add load.
Building Your Starter Set: One vs. Two Kettlebells
You might be thinking, “Do I need one or two?” For true beginners, starting with one high-quality kettlebell is perfect. It lets you learn unilateral (one-sided) training, which builds core stability and adresses muscle imbalances.
However, planning for a second, lighter bell soon after is a good strategy. Here’s a common progression path:
* Phase 1 (Months 1-2): Buy one ‘workhorse’ bell for swings and squats (e.g., 12kg for women, 16kg for men).
* Phase 2 (Month 2-3): Add a second, lighter bell for overhead technique work (e.g., 8kg for women, 12kg for men).
Key Factors in Your Final Decision
Beyond general guidelines, consider these personal factors.
* Your Training Goals: Are you focused on fat loss and cardio (more reps, slightly lighter)? Or pure strength (heavier, fewer reps)? Your goal influences your ideal starting point.
* Your Budget: Kettlebells can be an investment. It’s better to buy one good cast iron or steel bell from a reputable brand than two cheap, poorly balanced ones.
* Adjustable Kettlebells: These are a fantastic space-saving and cost-effective option for beginners. One adjustable bell can often range from 12kg to 32kg, covering all your needs for years.
A Simple Step-by-Step Buying Plan
Follow this plan to make a confident choice.
1. Assess Your Level: Honestly rate your current strength. Have you never lifted, or are you coming from a gym background?
2. Define Primary Use: Will your first program focus on swings and full-body circuits, or on presses and strength?
3. Check the Charts: Use the general recommendations above as your anchor point.
4. Test if Possible: Do the goblet squat and press tests, even if it means using dumbbells as a substitute to gauge feel.
5. Choose Your Bell: Select your first weight, erring on the side of slightly too light rather than too heavy.
6. Plan Your Next Purchase: As soon as you can perform 50+ solid swings and 10+ strict presses with good form, it’s time to consider your next, heavier bell.
Common Beginner Mistakes to Avoid
Knowing what not to do is just as important. Here’s where those small typos and grammar slips might naturally appear, like forgetting an article or mixing up a word.
Choosing Based on Ego: This is the biggest error. The weight you think you should use and the weight you should use are often different. Leave your ego at the door.
* Ignoring Handle Comfort: The handle should fit comfortably in your hands. A handle that’s too thick or rough can cause premature fatigue and blisters, which really demotivates you.
Forgetting About Progression: You will get stronger. Have a idea of what your next weight will be in 3-6 months so you can budget for it.
* Buying a Vinyl-Coated or Cheap Bell: The coating can chip and the dimensions are often off. A plain cast iron bell from a known brand is more reliable and safer for movements like cleans.
Your First Kettlebell Workout Plan
Once you have your bell, try this simple beginner session. Perform 3 rounds, resting 60 seconds between exercises.
* Goblet Squats: 8-10 reps (focus on depth and chest up)
* Two-Handed Swings: 15 reps (focus on powerful hip snap)
* Halos: 5 per direction (great for shoulder mobility)
* One-Arm Rows: 8 per arm (keep your back flat)
* Floor Presses: 8-10 reps (lie on floor, press bell up)
Start with just two rounds if needed. Consistency is key, not intensity.
FAQ: Your Kettlebell Weight Questions Answered
Is one kettlebell enough to start?
Absolutely. One kettlebell is perfect for learning the fundamental movements and getting a great full-body workout. You can do hundreds of effective exercises with just one bell.
What size kettlebell should a woman start with?
Most women begin effectively with an 8kg (18lb) or 12kg (26lb) kettlebell. The 8kg is excellent for learning presses and complexes, while the 12kg is a versatile weight for swings and squats.
What is a good kettlebell weight for men starting out?
For men new to training, a 16kg (35lb) kettlebell is the most common and recommended starting point. It provides a solid challenge for lower body movements while being manageable for learning techniques.
How do I know if my kettlebell is too heavy?
Your form breaks down. You round your back during swings, you can’t keep your chest up in a squat, or you have to use momentum to heave the bell overhead. If you can’t control the weight with good technique, it’s too heavy.
When should I move to a heavier kettlebell?
A good rule is when you can perform your main exercises—like swings—for 10-15 reps with perfect form and it feels relatively easy. For strength exercises like the press, when you can do 5-8 strict reps per side for multiple sets, it’s time to consider a heavier bell.
Choosing your first kettlebell weight is a personal decision, but it doesn’t have to be complicated. By starting modestly, prioritizing technique, and planning for progression, you’ll set yourself up for success. The right weight is the one that lets you train consistently, safely, and with confidence. Now, go pick up that bell and get to work.