If you’re new to kettlebell training, one of your first questions is likely, what weights do kettlebells come in? Knowing the commonly available sizes is key to starting safely and building a effective routine. This guide will break down all the standard options, from the lightest beginner bells to the heavy ones used by seasoned athletes. We’ll help you understand which weight might be right for your goals and how to progress over time.
What Weights Do Kettlebells Come In
Kettlebells are manufactured in a wide range of weights to suit different strength levels and exercises. The most common sizing follows a metric progression, but you’ll also find imperial sizes, especially in the United States. The standard increments provide a logical path for getting stronger.
Here is a list of the most commonly available kettlebell sizes in both kilograms and pounds:
- Light / Beginner: 4 kg (9 lbs), 6 kg (13 lbs), 8 kg (18 lbs), 10 kg (22 lbs)
- Medium / Intermediate: 12 kg (26 lbs), 14 kg (31 lbs), 16 kg (35 lbs), 18 kg (40 lbs), 20 kg (44 lbs)
- Heavy / Advanced: 24 kg (53 lbs), 28 kg (62 lbs), 32 kg (70 lbs)
- Specialist / Competition: 36 kg (79 lbs), 40 kg (88 lbs) and above
It’s important to note that competition kettlebells are a different shape and are always a standard size: 8 kg, 12 kg, 16 kg, 20 kg, 24 kg, and 32 kg for men’s and women’s sport. Their dimensions stay the same regardless of weight, which is great for technique.
Choosing Your First Kettlebell Weight
Selecting the right starting weight is crucial. A bell that’s too heavy can lead to poor form and injury, while one thats too light won’t provide enough challenge. Your ideal starting weight depends on your current fitness level, gender, and the primary exercises you plan to do.
As a general guideline for fundamental swings:
- Average Beginner Male: Often starts with a 16 kg (35 lb) bell.
- Average Beginner Female: Often starts with a 8 kg (18 lb) or 12 kg (26 lb) bell.
However, these are just averages. You should always prioritize proper form. For overhead movements like presses or Turkish get-ups, you will likely need a lighter bell than you use for swings.
A Simple Test for Your Starting Weight
- Perform a two-handed kettlebell swing with a candidate weight.
- Can you maintain a flat back and hinge at the hips for 10 clean reps?
- If your form breaks down, the weight is to heavy. Choose a lighter one.
Understanding Weight Increments and Progression
Once you’ve mastered your starting weight, you’ll need to plan how to move up. Kettlebell jumps can be significant—going from a 16 kg to a 24 kg is a 50% increase, which is massive! This is why having access to intermediate sizes is so valuable.
Smart progression often involves owning two or three bells. For example, you might press with a 16 kg but swing with a 24 kg. Or, you could use a lighter bell for high-repetition work and a heavier one for low-rep strength sets.
Common and effective progression pairs include:
- 8 kg → 12 kg → 16 kg
- 12 kg → 16 kg → 20 kg
- 16 kg → 20 kg → 24 kg
If you feel stuck between sizes, you can adjust your training. Try more volume with your current bell, or use techniques like ladders and density training to build strength before making the jump.
Different Types of Kettlebells and Their Weight Ranges
Not all kettlebells are created equal, and the type you choose can affect the available weights.
Cast Iron Kettlebells
These are the most common and affordable. They have a classic look with a wide handle and a thick, painted body. You’ll find them in the full range of sizes, from 4 kg all the way up to 50 kg or more. The weight is sometimes marked on them in large numbers, which is helpful.
Competition Kettlebells
As mentioned, these are uniform in size. They are made from steel and have a slimmer handle, which many prefer for snatches and clean movements. Their weight range is standardized for sport, typically capping at 32 kg for men’s competition, though heavier training versions exist.
Adjustable Kettlebells
These are a space-saving solution. They allow you to change the weight by adding or removing internal plates. A single adjustable kettlebell might range from 8 kg to 32 kg. They are fantastic for home gyms where you want versatility without buying 5 separate bells. The feel is a bit different from a traditional bell, but the functionality is excellent.
Building a Home Gym Kettlebell Set
You don’t need every size to get a great workout. A well-chosen pair or trio can cover years of training. Here’s a practical approach to building your set over time.
Phase 1: The Starter Set (1-2 Bells)
Buy one bell for your main compound moves (swings) and a lighter one for overhead work. For many, this is a 16 kg and a 12 kg, or a 20 kg and a 16 kg, depending on strength.
Phase 2: The Intermediate Set (3-4 Bells)
Add the next logical increment up for your heavy swings and the next increment down for finer skill work. This gives you a light, medium, and heavy option.
Phase 3: The Advanced Set (5+ Bells)
This includes specialist weights for specific goals, like a pair of matching bells for double kettlebell work, or a very heavy bell for carries and deadlifts.
Remember, quality matters. A poorly made kettlebell with seem seams or an awkward handle can make training unpleasant. It’s worth investing in a good brand from the start.
Common Mistakes When Selecting Kettlebell Weights
Let’s look at some frequent errors people make so you can avoid them.
- Ego Lifting: Choosing a weight that’s to heavy to show off. This guarantees bad technique and increases injury risk. Start light and master the movement.
- Underestimating Swings: The hip hinge generates a lot of power. You can usually swing a much heavier weight than you can press. Don’t use the same bell for everything.
- Ignoring Unilateral Imbalances: If one side is weaker, it’s okay to use a lighter weight on that side until your strength evens out. Don’t force the weaker side to use the heavier bell.
- Rushing Progression: Moving up a weight class to soon is a recipe for plateaus and frustration. Own your current weight—master all the fundamental moves with perfect form before even thinking about going heavier.
FAQs on Kettlebell Sizes and Weights
What is the standard kettlebell weight for men?
There’s no single “standard,” but a 16 kg (35 lb) kettlebell is widely considered a foundational weight for men to learn swings and other basic movements. Many men will quickly progress to a 20 kg or 24 kg for their main swing weight.
What is the standard kettlebell weight for women?
For women new to training, an 8 kg (18 lb) or 12 kg (26 lb) bell is a common and effective starting point for learning the hinge pattern. A 16 kg is often a great goal for a strong two-handed swing weight.
How heavy should a kettlebell be for swings?
For two-handed swings, choose a weight that challenges you for 10-20 reps but allows you to maintain a strong, neutral spine and powerful hip snap. If your back rounds or you can’t control the bell at the top, it’s to heavy.
Are kettlebell weights in kg or lbs?
They come in both! Most of the world uses kilograms (kg). In the US, you’ll commonly see both, but the metric progression (8, 12, 16, 20, 24, 32 kg) is the most consistent standard across brands and is what most programs are written with.
How often should I increase my kettlebell weight?
Increase weight only when you can perform your target exercises with your current bell with excellent technique, full control, and without excessive strain. This could take weeks or months—there’s no set timeline. Listen to your body.
Choosing the right kettlebell weights is a personal journey that depends on your unique strength and goals. By starting with a manageable size and respecting the progression, you’ll build a solid foundation of strength, power, and endurance. Focus on consistency and good form, and the results will follow.