What Size Kettlebell Weight Should I Start With?

Kettlebells are one of the most efficient strength tools ever created.

A single kettlebell can train strength, power, coordination, grip, and conditioning at the same time.

But to experience those benefits, the first step is choosing the right starting weight.

When I first began kettlebell lifting, I followed the advice that a man should lift 24 kg or more and that 16 kgs were reserved for women… and quickly injured my rotator cuff.

I felt it wouldn't be beneficial to lift any lighter, especially since I had come from the powerlifting world where 53 pounds is nothing.

I wasn’t weak. I had years of strength training behind me and a solid powerlifting background.

But kettlebells are different.

A 53-pound kettlebell doesn’t sound very heavy compared to a barbell lift. But once the kettlebell starts moving in exercises like swings, cleans, and snatches, the forces change quickly.

And because the weight sits outside your hand instead of in the center like a dumbbell, kettlebells create leverage that challenges your grip, shoulders, and core differently than traditional weights.

That leverage is also what makes kettlebell training so effective when used correctly.

Choosing the right kettlebell weight helps you:

• Learn technique properly – lighter weights allow you to master swings, cleans, presses, and snatches without compensating.

• Train longer – you can perform more quality reps and longer sets without breaking form.

• Reduce injury risk – proper weight keeps unnecessary stress off the shoulders, elbows, and lower back.

• Build strength faster – good mechanics recruit the right muscles instead of fighting the weight.

• Improve conditioning – you can maintain rhythm and breathing during longer sets.

• Progress steadily – starting at the right weight makes it easier to move up in weight later.

• Develop grip and coordination – kettlebells challenge stability and control when the load is appropriate.

Much of the kettlebell weight training guidance on the internet recommends "what weight kettlebell size for beginners" to be at least a 16kg (35lb) kettlebell for men and an 8kg (18lb) or even 12kg (26lb) kettlebell for women.

But for most people starting a fitness routine with kettlebells for the first time, that is entirely too heavy.

One principle that guides much of my kettlebell training philosophy is simple: you make faster progress when you spend most of your time training slightly below your maximum weight. If mastery takes thousands of repetitions, you will reach those repetitions much faster with a kettlebell that allows you to move well and train longer. Lighter kettlebells let you practice technique, build conditioning, and accumulate the volume that actually develops skill and strength. Heavy weights still have their place—but most of your progress comes from consistent practice with weights that allow you to keep moving.

Powerlifting for example.

When I coached and competed in powerlifting, we would calculate workload based on percentages of our "one-rep max" and build gradually until we could peak and actually perform that one-rep max (usually in competition only).

The benefit of this progressive type of training is that it strengthens your bones, tendons, and of course - your muscles - to exert an extreme amount of force in a very short period of time.

But the closer you get to your max potential, the more likely you are to suffer injury. That is what happened to me and many others I've known who have competed in powerlifting. Trying to recover from an injury that I sustained training heavy squats and deadlift is what got me into kettlebells over a decade ago.

Through these experiences in addition to learning from Honored Masters of Sport in kettlebell lifting from its homeland in Russia, I have adopted a lighter-weight higher-volume approach, and that is what I recommend in general.

This lighter-weight, high-volume approach allows you to lift much more in total volume than if you were doing a traditional low-rep, heavy-weight program, while allowing you to get cardiovascular and technique benefits as well.

It's not uncommon for someone using a lighter kettlebell starting weight (even 4 kg, which is 8.8 lbs) to lift over 1000 pounds in a single workout doing one of our online kettlebell classes. But the greatest part is you're not losing out on the strength gains.

It's quite common to see a barbell squat or deadlift improve with the use of kettlebell training. As mentioned above, the biggest benefit of this approach is its much lower risk for injury. No long-term progress will be made if you are chronically injured.

That's why we recommend the kettlebell weights for beginners below (deduct 2 to 4 kg if you have nagging injuries).

The weight of a beginner kettlebell is also going to differ based on the exercises you do with it: 

• two-handed kettlebell swings (heavier)
• ballistic movements (medium)
• overhead squats (lighter)
• goblet squats (heavier), etc.

Also, you will use different kettlebell weights depending on how you’re holding the kettlebell handle, whether it’s: 

• a bottoms-up press (lighter)
• a one-arm press (medium)
• a two-hand press (heavy), etc.

 Last, when you're a beginner it is critical to set yourself up for success and learn how to hold a kettlebell correctly (it is not as simple as grabbing the handle like a dumbbell or barbell).  Proper technique goes a long way in how fast you can get results from your kettlebell workouts, so check out our "how to hold it" video, whether you're using a Pro Kettlebell or another brand.  

If you're a beginner, I do suggest investing in a Pro Kettlebell, which will guide your arm to the correct position.  But that's for another blog.

If you’re overwhelmed choosing a starting kettlebell weight, don’t be!

In a dream world, you’d have a whole set of light, medium and heavy weight kettlebells to work with, but you really can’t go wrong if you follow our recommendations and err on the light side.  Even when you "outgrow" your light weights, you'll find you still use them for warm-ups, cool-downs, mobility training, and your "off" days.

Of course, every individual is different and there are always exceptions so if you do have questions about your personal circumstance feel free to comment or email info@prokettlebell.com to talk with one of our kettlebell pros.