☑️ We're going to be talking about kettlebell weight selection & what size kettlebell should I get for both men and women. I'll share my recommendations for those just starting with kettlebell training and discuss the weights that can round out your collection.
For obvious reasons, working out from home has never been more popular or important. In my opinion, a good set of kettlebells is the “best at-home workout tool”. 👌
You don’t need many; in fact, I think your first 3 kettlebells will take you a long way, perhaps even your first 2 or 3 years of training.
Kettlebells, being a Russian invention, are weighed in kilograms and traditionally come in 4-kilogram increments. Typically, they start at 8 kilograms and go up to 32 kilograms. 😁
While heavier options are available, the most popular choices fall within this weight spectrum.
✔️ I’ll break my recommendation down into two sets of 3 kettlebells each. 😊 Your first set will likely be sufficient for your training, lasting at least your first 6 months, possibly even several years, depending on your goals.
For women, I recommend starting with 8 kilograms, 12 kilograms, and 16 kilograms.
👍 Your lightest weight should be something you can confidently press overhead for sets of five, while the heavier kettlebell should be challenging but doable for sets of 6 to 10 goblet squats.
The middleweight falls in between. 🆗
It’s crucial to note that these are general recommendations, and individual needs may vary.
When ready to move up, consider a jump to a 24-kilogram kettlebell. This is particularly useful for swings and squats.
To round out your collection, you might choose to go both “heavier and lighter”.👌
For example, a second 12-kilogram kettlebell can complement your first set, and a 32-kilogram kettlebell can serve for more advanced swings and squats.
😁 For men, the thought process behind kettlebell selection is similar, but with slightly heavier weights.
Consider a light, medium, and heavier weight—typically 12 kilograms, 16 kilograms, and 24 kilograms.
The lighter weight is for overhead presses, and the heavier weight is for squat and swing training, lasting at least the initial six months of training.
✔️ Investing in a second set of three kettlebells may involve bumping up the weight a bit, such as adding a 32-kilogram kettlebell.
Additionally, getting a pair of doubles, like two 20-kilogram kettlebells, can be beneficial for various exercises.
☑️ Whether you’re a man or a woman, advanced or a beginner, quality kettlebells are essential.
In conclusion, with just 4 to 6 kettlebells, you can cover all your bases, including overhead and mobility-based work, swings, and more advanced techniques.
Remember, quality matters, so choose wisely and enjoy your kettlebell training journey!
✔️ Note: These recommendations cover your bases for overhead and mobility-based work, with swing strength guiding the selection of heavier weights. Incorporating double kettlebells falls in the middle, and more advanced techniques, like snatches, benefit from moderate-sized weights. 👍
So, in the market, we primarily have two types: competition kettlebells and cast iron kettlebells.
Item Weight: 8, 10, 12, 24, 32, 40Kilograms
Brand: BullrocK Fitness
Material: Alloy Steel
Handle Diameter: 35mm
Cast iron kettlebells
Item Weight: 2 to 92 kg
Material: Cast Iron
Weight Tolerance: +/- 3%
Regardless of where you’re starting in your kettlebell journey, these weight ranges are recommended for everyone.
Now, let’s discuss additional factors to consider when choosing your first kettlebell ❗
😃 I might be partial to the USI brand kettlebells because they offer a good ratio between price and quality, but here are some factors to think about:
It is crucial for a comfortable grip. While a thicker handle may enhance grip strength, it can pre-fatigue your hands. Aim for a handle that comfortably fits in your hand.
means the space between the bottom of the handle and the top of the kettlebell, is vital. This window should allow the kettlebell to rest on the soft tissue of your forearm, preventing discomfort and bruising.
matters for comfort and grip. Powder coating provides a balanced level of friction, preventing excessive calluses or discomfort. Ensure there are no sharp edges around the handle for a smooth training experience.
make it easy to identify the weight of the kettlebell. This visual cue is especially useful during workouts. 👍
☑️ If your lower body endurance excels, it’s a good time to familiarise yourself with the next “Kettlebell weight”.
You can hold that heavier kettlebell during lower-body exercises to increase grip strength while building a robust lower-body engine.
Additionally, if you can perform an overhead press with the kettlebell super slow for 5 reps, it’s likely time to move up.
The great thing about kettlebells is that no matter your starting weight, you can use them forever. 😃
As you progress, it only increases the options and opportunities to deepen your love for kettlebell training. So, if you’re ready to pick up some kettlebells, click the link and buy it from my favourite brand on Amazon!
Don’t wait; start your kettlebell journey today! 🆗
Whether a 12kg kettlebell is too light depends on your strength & training experience. If you can perform exercises with proper form and feel a moderate level of difficulty, it may be suitable. As you progress, you can gradually increase the weight to maintain a challenging workout.
It may be an appropriate weight for some, while others might find it challenging. It’s essential to prioritise form over weight. If 10kg feels excessively heavy or compromises your technique, consider starting with a lighter kettlebell.
Fear not! When treated with care, kettlebells won’t be plotting against your back. Start with the right weight, master the form, and gradually progress to avoid strain on the back or other muscles.
Think of kettlebells as your fitness Swiss Army knife. They’re crafted for more than just swings; they’re your ticket to a holistic workout experience. From building strength to improve agility, they’re the multi-tool you didn’t know you needed. 👍
A vigorous kettlebell swing session can torch between 200 to 400 calories per half-hour. But that also depends on factors like weight, intensity, and duration. This kettlebell workout will leave you with the satisfaction of a well-spent workout.
As a general guideline:
Kettlebells engage multiple muscles with swings, cleans, and snatches that build core strength and power. They mimic everyday motions like lifting and carrying. Dumbbells, however, let you target specific muscle groups with exercises, like biceps with curls.
So, ditch the “better than” battle and embrace their unique strengths!
Thanks for reading our blog on “What Size Kettlebell Should I Get?”
I hope you enjoyed it.
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