How to Pick the Right Kettlebell Weight

⏱️ Estimated Read Time: 6 minutes

“What size kettlebell should I get?”

This question pops up every single week so hopefully this will shed some light!

The weight you choose will always be dependent on your goal. If you’re fairly well-versed with the technique of the exercise you’re doing then the weight will be determined by the rep range you’re working in. If you’re new to kettlebells then there’s a learning curve you’ll want to master before selecting the right weight for the rep range. It’s going to be more about perfecting the technique.

As a general rule err on the side of caution and start light. The focus should be on getting used to the uniqueness of the weight from the position of the rack to the overhead position and handling the bell. Once that’s been achieved then we can start moving (slowly) with the bell. From there we can add some speed based on the movement you're performing.

If you’re wondering on what bell to start with, an easy place would be to pick a weight that you can press 12-15x. This is going to be LIGHT. Of course, this isn’t a math formula. The idea is to pick a weight you can press plenty of times. This will ensure you can rack it, press it, eventually snatch it, get up with it, etc. This is typically a 12-16kg kettlebell for men and a 4-8kg for women. The weight is going to feel significantly different from dumbbells.

If you’re very serious about your training you’re going to want a few different sizes to get the most from a full kettlebell workout or have enough variety to fill in the gaps with your current training. I generally recommend three different sizes:

1. A light bell - This is a bell you can press 12-15 times

2. A moderate bell - This is a bell you can get into the rack position and press 2-3 times or push press 8-10 times.

3. A heavy bell - This bell you’ll use for deadlifts, rows and eventually swings.

For the average guy that’s typically:

16/24/32kg

For the average gal that’s generally:

8/16/24kg

I’ve definitely seen some outliers in my day who can handle monster weights right off the bat, but as a whole these were the most useful weights for most people.

I promise when you start using kettlebells and feeling the results you’ll get addicted and want even more. Once you’ve gone down that rabbit hole double kettlebells are in your future!

For plenty of ways to use your kettlebell while learning proper technique check out Living.Fit

Marcus Martinez

Master Kettlebell Coach

Want more guidance? Check out our Weekly Dumbbell Workout #1.

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