What Weight Kettlebell to Start With? A Simple Guide
You have decided to get a kettlebell for home. Sensible choice: one bell, tucked under the sofa, and you can train whenever the house is quiet. Then you open the website and there are fifteen weights to choose from. Buy too light and you will outgrow it in a fortnight. Buy too heavy and it becomes a very expensive doorstop. So, what weight kettlebell to start with? Here is the honest answer I give the parents I coach, plus a quick test you can do in a shop or gym before you buy.
The short answer
For most complete beginners, as a starting point:
| Who | Squats, deadlifts, carries | Swings | Presses and rows |
|---|---|---|---|
| Most beginner women | 8 to 12kg | 8kg | 4 to 8kg |
| Most beginner men | 12 to 16kg | 12 to 16kg | 8 to 12kg |
If you can only buy one bell, I usually suggest 8kg for most women and 12kg for most men. It is light enough to learn the moves safely and heavy enough to be useful for months.
But these are averages, not rules. A mum who has been lifting a 12kg toddler in and out of a car seat for two years may well be stronger than that. A dad who has not trained since school and sits at a desk all day may need less. Use the table as a starting point and then test.
Why one size does not fit every exercise
Your legs and hips are much stronger than your shoulders. That is why a weight that feels light for a deadlift can feel very heavy when you press it overhead. It is the main reason people get the choice wrong: they pick a weight for one exercise and find it is too light or too heavy for the rest.
- Lower body moves (goblet squats, deadlifts, carries) can usually take the heaviest bell.
- Swings need a weight heavy enough that you have to use your hips, not your arms, but light enough to control.
- Upper body moves (presses, rows, halos) need the lightest bell.
How to work out what weight kettlebell to start with: a 3-minute test
If you can try bells at a gym, class or shop, do this:
- Deadlift test. Pick up the bell from between your feet with a flat back, 10 times. If it feels like you could do 15 to 20 with good form, it is probably right for your lower body.
- Goblet squat test. Hold it at your chest and do 8 squats. You should be able to keep your elbows tucked and your chest up. If your upper back rounds or you cannot hold it in place, go lighter. My goblet squat guide shows the right position.
- Row test. One hand on a bench, row the bell 8 times. If your body twists to get it up, it is too heavy for upper body work.
If the bell passes test 1 and 2 but fails 3, it is a good “first bell” for legs. You can add a lighter one for arms later, or use reps and tempo to make the lighter bell harder.
Should you buy one bell or two?
If budget allows, two bells is the sweet spot for home training:
- Women: 6kg and 10kg, or 8kg and 12kg.
- Men: 10kg and 16kg, or 12kg and 20kg.
The lighter one covers presses, rows and learning new moves. The heavier one covers squats, deadlifts, swings and carries. If two parents share the kit at home, this pair often suits you both.
Signs you are ready to go up a weight
- You can do all your sets at the top of your rep range (for example 3 sets of 12) with clean form.
- The last couple of reps no longer feel challenging.
- Your technique stays the same on the last rep as the first.
Most kettlebells jump in 2kg or 4kg steps, which is a big jump for some exercises. Before going heavier, squeeze more out of the bell you have: slow the lowering to 3 seconds, add a pause, or try single-arm or single-leg versions.
A few buying tips
- Cast iron or competition style both work. Competition bells are the same size whatever the weight, which some people like. Cast iron is usually cheaper.
- Check the handle. It should be smooth, with no sharp seams, and wide enough for both hands for goblet squats and swings.
- Avoid vinyl-covered or filled bells if you plan to swing. They can be bulky and the handles are often awkward.
- Store it safely. On the floor, away from where small children climb. Never on a shelf.
Once you have your bell, my 20-minute kettlebell workout is a great first session, and the kettlebell swing for beginners guide will help you build up to swings safely.
If you have a back, shoulder or joint problem, are pregnant or have recently had a baby, ask your GP or physio before you start lifting. The NHS recommends speaking to your GP first if you have a medical condition or have not been active for a while (see the NHS physical activity guidelines).
Get a second opinion before you buy
One of the easiest ways to avoid buying the wrong bell is to get your technique and strength checked by a coach first. At SYP Bootcamp in Archway, groups are capped at 10, so I can watch how you squat, hinge and press and give you an honest steer on sensible starting weights for home. If low energy is what stops you training in the first place, my SYP Recharge energy and focus class is designed to leave you feeling more awake, not wiped out.
FAQs
Is an 8kg kettlebell good for beginners?
For most beginner women, yes, 8kg is an excellent first bell. For most men, it is good for presses and rows but will soon feel light for squats and swings, so 12kg is often a better single choice.
Is a 4kg kettlebell too light?
For legs, usually yes. It can be useful for shoulder work, rehab exercises or older beginners, but most adults outgrow it quickly for squats and deadlifts.
What weight kettlebell should a woman use for swings?
Many women start swinging with 8kg and move to 12kg as their hip hinge improves. If the bell is too light, you end up lifting it with your arms.
Is a 16kg kettlebell too heavy for a beginner?
For many beginner men, 16kg is fine for deadlifts and squats, but it may be heavy for swings at first and too heavy for presses. For most beginner women it is a second or third bell rather than a first.
Book your first class
Come and get your form checked before you spend money on kit. SYP Bootcamp runs 45-minute small-group classes in Archway N19 for busy mums and dads, max 10 people, £15 a class, with an easier and harder version of every move. Book your £15 class here or call or WhatsApp me on 07301 512215. If you and your partner want to train together with a plan built for you both, see partner personal training in Archway.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
