Starting with kettlebells is exciting, but figuring out what weight to start kettlebells with can be confusing. Picking the right one is crucial for safety and progress, so let’s break it down simply.
Using a weight that’s too heavy can lead to poor form and injury, while one that’s too light won’t build strength effectively. This guide will help you choose the perfect starting weight for your goals and experience level.
What Weight To Start Kettlebells
There is no single perfect weight for everyone. Your ideal starting kettlebell depends on your fitness history, gender, and the specific exercises you plan to do. However, we can give you clear, safe ranges to begin your search.
General Starting Weight Recommendations
These are common benchmarks used by certified trainers. Remember, they are just a starting point.
- For Men (beginners): 16kg (35 lbs) is often recommended for foundational moves like swings and presses.
- For Women (beginners): 8kg (18 lbs) or 12kg (26 lbs) is a typical starting point for learning technique.
- If you have prior strength training experience, you might start one weight higher.
- For exercises like arm curls or lateral raises, you’ll likely need a lighter bell than for swings.
The Goldilocks Test: Finding Your “Just Right” Weight
Before you commit, perform these simple tests. A good starting weight should feel challenging but totally controllable.
- The Deadlift Test: Place the kettlebell on the floor. Hinge at your hips to grip the handle, keeping your back straight. If you can perform 5-10 smooth deadlifts with perfect form, the weight is a candidate.
- The Rack Hold Test: Clean the bell to your chest (rest it on your forearm in the “rack” position). Hold it there for 20-30 seconds. If you can maintain a tall posture without your wrist, arm, or back complaining, it’s a good sign.
- The Swing Test: Only if you know the swing form! Try 10 two-handed swings. The bell should feel like a projectile you guide, not a weight you muscel with your arms.
When to Choose a Lighter Bell
Err on the side of caution. Pick a lighter weight if:
- You are completely new to strength training.
- You feel any joint pain during the tests.
- Your form breaks down during the last few reps of a test.
- You cannot stop the movement quickly and with stability.
How Your Training Goal Changes the Weight
Your objective directly influences your ideal starting weight.
For Strength and Muscle Building
You’ll need a heavier bell that allows for lower reps (typically 3-8). For exercises like presses and goblet squats, choose a weight that makes the last two reps very difficult but doable with good form.
For Endurance and Conditioning
Focus on a medium weight that you can use for higher repetitions (10-20+). The goal is to sustain movement, so the weight shouldn’t completely exhaust you in a few swings. A 12kg or 16kg often works well here for many beginners.
For Skill and Technique Practice
When learning complex moves like the snatch or clean & jerk, start much lighter. Use a weight that feels almost too easy, so you can focus entirely on the movement pattern without fear.
Essential Kettlebell Exercises and Their Starting Weights
Here’s a more detailed look at common exercises. It’s normal to own two different kettlebell sizes.
- Two-Handed Kettlebell Swing: Often the first move learned. Men often start with 16kg, women with 12kg. The swing uses power from your hips, so it allows for a heavier weight.
- Goblet Squat: Requires you to hold the bell at your chest. A moderate weight is key for depth and posture. Start with 12kg for men, 8kg for women.
- Kettlebell Press: Pressing overhead demands shoulder stability. Begin lighter than you think. 8kg or 12kg for men, 6kg or 8kg for women is wise.
- Turkish Get-Up: A slow, technical full-body move. Always, always start with a very light weight—even just your shoe on your fist—to learn the steps. Then progress to a 8kg or 12kg maximum for beginners.
Building Your Starter Kettlebell Collection
You don’t need a full set to begin. Here’s a smart approach to building your collection.
- Buy Your First Bell: Based on the tests above, purchase one bell that works for your primary goal (e.g., a 16kg for swings and goblet squats).
- Master the Basics: Spend at least 4-8 weeks getting comfortable with fundamental movements using that single bell.
- Add a Second Bell: Your next purchase should complement the first. If you started heavy for swings, buy a lighter one for presses. If you started light for technique, buy a heavier one for swings and squats.
Common Mistakes When Choosing a Starting Weight
Avoid these pitfalls that can set you back.
- Ego Lifting: Choosing a weight because it looks impressive is the fastest route to injury. Leave your ego at the door.
- Ignoring Asymmetry: You might be stronger on one side. If your left arm struggles with a press, use a lighter weight for that side until it catches up.
- Progressing Too Fast: Just because you can swing a weight for 10 reps doesn’t mean your ready to snatch it. Increase weight gradually for each exercise individually.
- Using the Wrong Weight for the Exercise: Don’t let convenience make you use your heavy swing bell for delicate overhead work. It’s a recipe for strain.
When and How to Safely Increase Weight
Progress is the goal. Here’s how to know when it’s time for a heavier kettlebell.
- You can perform all your working sets with perfect technique and feel you have 2-3 “reps in reserve” at the end.
- The current weight feels noticeably easy for exercises like swings and goblet squats.
- You can complete your entire workout without the intended challenge, for at least three consecutive sessions.
When you move up, reapply the “Goldilocks Tests” with the new weight. It’s also smart to slightly reduce your reps when you first switch to a heavier bell to focus on form.
FAQ: Your Kettlebell Weight Questions Answered
What is a good starting kettlebell weight for a woman?
Most women begin effectively with an 8kg (18lb) or 12kg (26lb) kettlebell. The 12kg is excellent for swings and squats, while the 8kg is better for presses and skill work.
What is a good starting kettlebell weight for a man?
For men new to training, a 16kg (35lb) kettlebell is a versatile starting point. It’s challenging for lower-body moves but manageable for learning proper form on swings and deadlifts.
Can I start with just one kettlebell?
Absolutely. Starting with one high-quality bell is the best approach. Master the basic movements before investing in more. It’s better to own one bell you use constantly than a set that gathers dust.
How heavy should a beginner kettlebell be for swings?
For the two-handed swing, beginners can often handle a slightly heavier weight because it’s a hip-powered movement. Men: 16kg, Women: 12kg are common and safe starting points, assuming you pass the form tests.
Is it okay to start with a lighter weight?
Yes, it is always safer and smarter to start too light than too heavy. A lighter bell allows you to ingrain perfect movement patterns, which prevents injuries later. You can always move up quickly once your technique is solid.
What if I can’t afford multiple kettlebells?
One bell is plenty. Adjust your workouts by changing reps, sets, and tempo. For example, slow goblet squats with a moderate weight can be just as effective as heavier, faster squats.
Choosing your first kettlebell weight is a personal decision, but it doesn’t have to be a guess. By listening to your body and prioritizing technique over ego, you’ll build a strong foundation for years of effective training. Remember, the best weight is the one that allows you to train consistently and safely while still providing a challenge.