You want to start kettlebell training.
But every article or video says something different and you don't know where to begin.
Here are straight answers to the five questions every beginner asks.
No fluff, just what you need to know.
1. What weight kettlebell should I start with?
Test your strength first.
Go to a gym and find the heaviest weight you can press overhead five times with good form.
That weight becomes your starting point.
If you can't test, men start with 12-16kg (26-35lbs) and women with 8-12kg (18-26lbs).
Your strength level matters more than generic advice.
2. Which exercises should I learn first?
Learn these four foundation exercises in order:
- Suitcase deadlift - Teaches you the hip hinge and core tension
- Swing - Builds explosive power through your entire posterior chain
- Clean - Lets you move the kettlebell to the rack position safely
- Press - Develops overhead strength and shoulder stability
Learn proper technique for each one before moving to the next.
3. Will I hurt myself with kettlebells?
Not if you respect the basics.
Kettlebells are safe when you use proper technique and appropriate weight.
Most injuries happen when people skip the fundamentals and jump to advanced movements.
Start light, learn correct form, and progress slowly.
Your ego is more dangerous than the kettlebell.
4. Can I actually build muscle with kettlebells?
Yes.
Kettlebells build muscle through progressive overload, just like any other resistance training.
You won't look like a bodybuilder, but you'll develop functional muscle that makes you stronger and more athletic.
Heavy swings build your glutes and hamstrings, presses develop your shoulders, and rows build your back.
The muscle you gain from kettlebells comes with real-world strength.
5. What are the biggest beginner mistakes?
The three biggest mistakes beginners make:
- Starting too heavy - Your ego picks a weight your technique can't handle
- Not mastering the hip hinge - Every ballistic movement requires proper hip mechanics. Once you learn this, everything else clicks
- Doing too much too soon - Adding volume before mastering basic patterns
Fix these three mistakes and you'll progress faster than 90% of beginners.
Conclusion
These are all valid questions to ask.
The answer is always the same: start simple and master the basics.
Pick one weight, learn one movement, build from there.
Get the foundation right and you'll make progress for years.