Kettlebell Weights for Beginners
One of the most common questions I get when it comes to kettlebell training is, “what size bells should I buy?”
Rightfully so! They’re a weird shape compared to most other strength training equipment you’ve likely tried and many of the movements may be unfamiliar, too. It’s tough to know where to start.
Like with most things in health and fitness, I’ve gotta slap a big IT DEPENDS on this answer everyone is different.
Women <135lbs
LIght kettlebell for upper body exercises (6-10kg)
Medium kettlebell for faster movements like swings and cleans (12-16kg)
Heavy kettlebell for slower, grind movements like deadlifts and carries (16-20kg)
Women >135lbs
LIght kettlebell for upper body exercises (8-12kg)
Medium kettlebell for faster movements like swings and cleans (16-20kg)
Heavy kettlebell for slower, grind movements like deadlifts and carries (20-24kg)
Men <150lbs
LIght kettlebell for upper body exercises (12-16kg)
Medium kettlebell for faster movements like swings and cleans (16-20kg)
Heavy kettlebell for slower, grind movements like deadlifts and carries (20-28kg)
Men >150 lbs
LIght kettlebell for upper body exercises (12-16kg)
Medium kettlebell for faster movements like swings and cleans (16-24kg)
Heavy kettlebell for slower, grind movements like deadlifts and carries (24-32kg)
Obviously your personal fitness experience and injury history will play a role in which size kettlebells you decide to invest in. If you’re not sure, lean toward the lighter side to ensure you are able to execute the exercises safely and with solid form then add weight or choose a more challenging variation to make the same weight feel heavier 😅
A few important things to keep in mind:
What are your goals? If you’re going for strength, you may want to push the heavier end of the range you think you can handle. If conditioning is more your jam, lighter bells can still get your heart rate up!
If you’ve been lifting consistently and are just new to the kettlebell skills then you’ll likely want to choose weights in the middle-heavy side of your weight range. Already know you can crush those? Go up a bell size from there. Or reach out to me—there’s always a way to make what you’ve got feel more challenging!
Kettlebells are addicting. There will be more purchases so don’t feel like you need to get them all today. Don’t say I didn’t warn you! 😂
Hopefully this helps clear things up a bit and has you excited to get started with your kettlebell lifestyle. If you need a program to go with those new bells, You can get access to a free 4-week beginner program right here! Enjoy!!
