There is no one-size-fits-all when choosing the right kettlebell weight, but here are some general tips:
Correct Weight
- You can maintain control and good form while the kettlebell is in motion.
- You feel the correct muscles being engaged.
- Your muscles feel moderately challenged after completing 10-12 repetitions.
Wrong Weight
- The kettlebell flops around or is difficult to control.
- You engage incorrect muscles for the exercise (for example, you use your arms when you need to engage your hips).
- Your muscles do not feel moderately challenged after completing 10-12 repetitions.
FEMALE RECOMMENDATIONS
The best weight for you will largely depend on your current fitness level:
- If you’re out of shape or inactive (which is okay—that’s why we’re here!), then you could start with 6 kg (13 lb) kettlebells.
- If you’re somewhat active, try the 8 kg (18 lb) kettlebells. (This is the most common starter weight for women.)
- If you’re active, you can choose a weight between 10-12 kg (22-26 lb).
MALE RECOMMENDATIONS
Men generally have larger frames than women, so they tend to start with slightly heavier weights:
- If you’re currently inactive, try 8 kg (18 lb) kettlebells.
- If you’re somewhat active, try a weight between 10-12 kg (22-26 lb). (The most common starter weight for men is 12 kg.)
- If you’re active, choose a weight between 14-16 kg (31-35 lb).
As your fitness level improves, your kettlebell weights will increase. It’s a great way to actually see yourself getting stronger.
If you have any questions about which kettlebell weight is best for you, you can contact me.