What kettlebell weight should you start with? A guide by level
Short answer
As a starting point, most women begin with 6–8 kg (13–18 lb) and most men with 12–16 kg (26–35 lb) for full-body moves like the swing. Overhead presses usually call for a lighter bell. If you can do 10 reps with good form and 2–3 reps left in the tank, the weight is right.
Recommended kettlebell weight chart
These are common training guidelines; your ideal weight depends on your experience, strength and technique.
| Level | Women | Men |
|---|---|---|
| Beginner | 6–8 kg (13–18 lb) | 12–16 kg (26–35 lb) |
| Intermediate | 10–12 kg (22–26 lb) | 16–20 kg (35–44 lb) |
| Advanced | 14–16 kg+ (31–35 lb+) | 24 kg+ (53 lb+) |
The weight depends on the exercise
You won't use the same kettlebell for everything. Hip-driven moves handle more weight than shoulder moves.
- Swings and deadlifts: your heaviest bell (the hips are strong).
- Goblet squats and lunges: a medium bell.
- Presses, rows and halos: your lightest bell.
How to know when to go heavier
Move up when you finish every set and rep with clean form and feel you have 3 or more reps left. Jumps between kettlebells are usually 2–4 kg (4–8 lb), so you can also progress by adding reps or rounds before switching bells.
If you're only buying one
Pick the weight you can swing comfortably: 8 kg (18 lb) for most women and 16 kg (35 lb) for most men is the most versatile choice.