People often ask what kettlebell weight they should start with as beginners.
Most advice ignores your actual strength, treating all beginners the same.
Some can handle 20kg.
Others need 12kg.
Here's how to find your right starting weight without guessing.
Test Your Strength First
The best way to choose your kettlebell weight is simple: test it.
Go to any gym and grab a kettlebell or dumbbell.
Find the heaviest weight you can press overhead five times with good form.
When your form starts breaking down, you've found your limit.
This weight becomes your safe starting point for kettlebells.
Should I Buy One Kettlebell or Multiple Weights?
Most people don't realize that you'll outgrow your first kettlebell fast.
Within 2-3 months, that "challenging" weight will feel light.
Your body adapts quickly to kettlebell training.
Consider buying a second kettlebell 4-8kg (10-20 pounds) heavier right away.
This gives you options as you get stronger.
You'll use the lighter one for pressing, cleans, and snatches.
The heavier one works for deadlifts, carries, and swings.
What If I Can't Test The Weights?
If you don't have gym access, use these starting points:
For Men
- Beginners: 12-16kg (26-35 lbs)
- Stronger gentlemen: 20-24kg (44-53 lbs)
For Women
- Beginners: 6-8kg (13-18 lbs)
- Stronger ladies: 10-12kg (22-26 lbs)
These are rough estimates.
Testing remains the most accurate method.
When Should You Use Light vs Heavy Kettlebells?
Your kettlebell collection will eventually include both light and heavy options:
Light Kettlebell Uses
- Overhead pressing
- Turkish get-ups
- Cleans and snatches
- Goblet squats
- High-repetition work
Heavy Kettlebell Uses
- Two-handed swings
- Deadlifts
- Farmer's carries
- Loaded stretches
- Low-repetition strength work
Complete Training Program
Ready to put your new kettlebell to work? Check out the Clean & Press and Goblet Squat program.