If you are new to kettlebell workouts, you are probably wondering which weight is best for you. We get asked this questions a lot, and it's one of the main things that prevents people from getting started with this awesome workout method. There are a lot of choices, but we can give you some guidance to get you started.
If you are just getting back into working out or are completely new to kettlebells, default to a lower weight to start. You will get the most benefit from kettlebell workouts when you use correct form. Depending on your goal, you will want different weights for different workouts. Be prepared and get at least two (with Kettlebell Kings you can save more when you purchase multiple). This way you have a lighter bell you can perfect form with as well as move for higher reps in fat burning workouts. The heavier kettlebell will be used to build strength in lower rep workouts.
Using a lighter kettlebell will help you perfect your form first. If you don't currently know any kettlebell movements, we recommend working with an experienced trainer or taking a look at our Kettlebell Fundamentals course with a professional form check here. You don't want to discourage yourself by starting out too heavy. (In the form check, one of our professional trainers will review your movements with you).
For traditional heavy lift workouts, choose the weight you can strict press 8-10 times. Most men who are new to kettlebell workouts are comfortable starting with a 16kg, and most women who are new to kettlebell workouts start with a 8kg. However, these are generic recommendations without knowing you personally. If you have access to other weights like dumbbells or plates, you could consider trying to press and move those weights to assess your rep range, but consider that moving that same weight in a kettlebell will be more challenging because of the shape of the kettlebell so you might want to get slightly lower weight when you purchase a kettlebell. The good news is we have free returns in the first 10 days of receiving your kettlebell as long as the kettlebell remains in pristine condition. This will help you test the weight you need.
If your goal is to lose weight, you will want a lighter kettlebell you can move in high repetitions in the 20 plus rep range. If your goal is to build strength, you will want to choose a weight that you can move in the 8-10 rep range before needing to rest. Here are additional helpful guides for knowing which weight to consider:
- What type of kettlebell do I need? Read here
- When should I adjust my training weight? Read here.
- Need kettlebell workout ideas? You should always work with an expert designed plan to achieve your goals. Take a look at some ideas here.
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