If you’ve ever asked yourself “What weight kettlebell should I use?”, you’re in the right place. With so many sizes and styles available, it’s easy to get overwhelmed.
Whether you're a complete beginner or ready to level up, this guide will help you find the perfect kettlebell for your goals, strength, and training style.
How Much Should Your First Kettlebell Weigh?
Let’s tackle the most common question: What kettlebell weight should I start with?
Your ideal starting point depends on your current strength, experience, and the types of exercises you plan to do.
General starting points:
- Women: 8–12 kg (18–26 lbs)
- Men: 12–16 kg (26–35 lbs)
If you’re completely new to strength training, go for the lower end of the range. If you’ve been lifting or exercising regularly, you can start heavier, just make sure you can maintain good form.
Finding the Right Size and Style
You may also be wondering, “What size kettlebell do I need?”
Here’s the thing: in kettlebell terms, “size” usually means weight, but it can also refer to physical design.
- Cast iron kettlebells get physically larger as weight increases.
- Competition-style kettlebells are uniform in size across all weights, which can help with grip and technique.
For most beginners, a basic cast iron kettlebell with a smooth, wide handle and a flat base is the best choice.
The Best Weight for Kettlebell Swings
If your goal is to master the kettlebell swing (and it should be—it’s a full-body powerhouse move), you’ll want something a bit heavier.
Recommended swing weights:
- Women: 12–16 kg (26–35 lbs)
- Men: 16–24 kg (35–53 lbs)
The kettlebell swing relies on your hips and core—not your arms—so it’s one of the few moves where going heavier can actually improve your form.
One Kettlebell or a Small Set?
If you're buying just one kettlebell:
- Women: Try 8 or 12 kg
- Men: Go for 12 or 16 kg
But if you want a bit more flexibility in your workouts, build a small trio:
- Light (6–8 kg) for warmups or overhead work
- Medium (12–16 kg) for presses and squats
- Heavy (20–24 kg) for swings and deadlifts
Recap: What to Look for Before You Buy
Before you hit “add to cart,” check this quick list:
- Weight suits your current strength level
- Handle fits comfortably in your hands (especially for two-handed swings)
- Flat base for stability
- No sharp seams or overly glossy finishes
TL;DR - Your Quick-Start Cheat Sheet
| Goal/Experience | Suggested Weight |
|---|---|
| Complete beginner (women) | 6–8 kg (13–18 lbs) |
| Complete beginner (men) | 12–14 kg (26–30 lbs) |
| Intermediate (women) | 8–12 kg (18–26 lbs) |
| Intermediate (men) | 14–20 kg (30–44 lbs) |
| Swings (women) | 12–16 kg (26–35 lbs) |
| Swings (men) | 16–24 kg (35–53 lbs) |
You don’t need to start heavy, you need to start smart. Choose a kettlebell that challenges you just enough to improve, without sacrificing form. Your body (and lower back) will thank you. And once you're confident with the basics, you can build a small collection and train like a pro from the comfort of your living room (or gym floor).