Choosing the Best Kettlebell Weight for Your First Purchase.
- Sean
- 7 hours ago
- 15 min read
"Which kettlebell weight do I need as a beginner?" It is the most common question I hear, and for good reason. If you search across the internet, you will find a handful of generic weight recommendations repeated without much substance. However, the reality is far more nuanced. While those standard suggestions are a helpful starting point, the perfect kettlebell weight for you will vary based on numerous individual factors.
Most commonly, the ideal kettlebell weight to begin with is sorted simply by gender and general training experience. But this binary approach often leaves people with a tool that is either too heavy to learn with safely, or too light to provoke any real physical adaptation. Whether you are totally new to kettlebells, or have tried them before at a gym but found the weight just didn’t feel right, it is worth diving deeper to understand what the best choice looks like for you.
In this guide, we will go beyond the basic numbers. We will ask firstly why you’re looking to train with kettlebells, discuss what makes the kettlebell unique, how your specific training history impacts your ability to handle the load, and why your training environment (home gym vs. commercial gym) might drastically alter your purchasing decision. We will also explore how the weight should actually feel in your hand, a subjective measure that is often more valuable than a number on a scale, and what to do if you choose a kettlebell too light for you.
By the end of this post, you will have enough guidance not just to pick a weight, but to pick the correct weight that will serve you for months, if not years, to come.
Disclaimer
Important: Without knowing you personally, understanding your specific exercise background, or having a clear picture of your injury history, I cannot say definitively which weight kettlebell will be the best for you individually. If you are at risk of osteopenia or osteoporosis, or have any particular bone, joint, or muscular conditions and are unsure how this style of ballistic training may impact your health, I strongly suggest seeking advice from a medical professional before continuing your kettlebell journey.
Part 1: Defining Your "Why?"
Before you even pick up a kettlebell or click "add to basket", you need to ask yourself two significant questions. The first question is foundational: "What will I be using a kettlebell for?"
It may sound like an obvious question, but depending on your answer, the kettlebell weight you choose might enhance your journey or diminish it entirely. The kettlebell is a versatile tool, but it is not a magic wand; its effectiveness is dictated by how you intend to wield it.
1. Are you looking to pack on muscle?
If your primary goal is hypertrophy (getting bigger arms, broader shoulders, or a thicker chest) you need to understand the limitations of the tool. Typical resistance training exercises like bicep curls, tricep extensions, and lateral raises can absolutely be performed with a kettlebell. However, the increments in weight between kettlebells are traditionally quite large (often 4kg jumps).
When you are trying to isolate smaller muscle groups, a 4kg jump is massive. It is the difference between a weight you can curl for 10 reps and a weight you can’t budge. For strict bodybuilding-style isolation, you may be better off using dumbbells or barbells, which usually offer smaller incremental increases (1kg or 2.5kg). That said, you can build muscle with kettlebells. If you lift heavy enough and focus on high-tension grinds (like cleans, presses and front squats), the kettlebell is a formidable tool for building a dense, athletic physique.
2. Are you thinking of using kettlebells for weight loss?
This is perhaps the most common reason people gravitate towards kettlebells. There is an abundance of ads and magazine covers promising to melt fat with swings. While extra activity will undeniably contribute to more calories burned, I would be lying if I told you any one specific piece of equipment will result in you losing fat directly as a result of the workout alone.
Essentially, looking at a kettlebell solely as a calorie-burning device is using the wrong tool for the job. It is much easier in five minutes to overeat the calories you would have burned from 60 minutes of training. Nutrition drives fat loss - training drives fitness.
However, supplementing your lifestyle with the extra activity of kettlebell training will benefit most people immensely. Training in the typical style associated with kettlebells (ballistics, flows, complexes) provides a range of metabolic benefits for your body, such as stronger connective tissues, improved mobility, and higher daily energy levels. It turns your body into a more efficient machine, which, over the long term, supports a healthy body composition.
3. Are you here for the "Kettlebell Style"?
Did you stumble across the kettlebell style by seeing people using them online or at your gym? Perhaps you saw a flow that looked fluid and powerful, or you heard about the legendary "work capacity" benefits. If you have seen some of the exercises or the areas where a kettlebell shines, specifically in building the work capacity of your muscles, heart, and lungs simultaneously, then this is absolutely the right tool for you. But here is the catch: for the kettlebell to work its magic on your cardiovascular system and your posterior chain, it needs to be heavy.
We will explore ways we can test which kind of weight will feel "sufficiently heavy" in the next section. Whether that is 8kg or 16kg, we need to figure out what's best for you to get that unique stimulus.
Part 2: What Sets the Kettlebell Apart?
Of all the gym tools available, the kettlebell is most often compared to the dumbbell. On the surface, they appear similar: both are free weights, both have a handle, both can be held in one or two hands, and both can be used to target the whole body. However, the physics of the two tools are radically different.The main reason kettlebells and dumbbells are suited for different purposes is the weight distribution.
With a dumbbell, the centre of mass is directly in your hand. The weight is balanced on either side of the handle. When you hold it, the line of force goes straight down through your wrist and arm bones. It is stable. With a kettlebell, the centre of mass is offset. The weight sits distinctively below the handle. This offset centre of gravity allows for a couple of unique opportunities that dumbbells simply cannot replicate:
1. The Rack Position: The kettlebell provides a unique holding position called "the rack." (Pictured below). This is where the bell rests against the forearm, nestled in the crook of the elbow, with the hand either closed, or open and relaxed. Because the weight rests below the handle, you can stack your wrist and elbow joints directly under the load. This allows the skeleton to better support the weight, meaning you can hold the weight for longer periods without your grip failing. This makes high-volume endurance training (cleans, snatches and flows) possible.
2. Dynamic Stabilisation: Secondly, the displaced weight creates a longer "moment arm." When you press a kettlebell overhead, the weight wants to pull your arm backward or sideways. Your stabiliser muscles (particularly in the shoulder and core) have to work overtime to keep the path of the bell straight. This means you get an efficient, full-body workout that ties your core to your limbs in a way that dumbbells don't.
When used correctly, kettlebells should be heavy enough to force your body into using multiple muscle groups in unison. You need sufficient power to move the bell ballistically, but you also need significant tension to stabilise it at the end of every rep. This allows you to use one singular heavy kettlebell for an entire session without the need to change equipment, delivering a strength-endurance workout that is hard to beat.
Part 3: How the Kettlebell Should Feel in Your Hands.
If I had to describe the sensation of your kettlebell starting weight in one word, it would be: Heavy.
Thinking heavy from the start often scares beginners. We are taught elsewhere to start light and be careful. While safety is paramount, a kettlebell that is too light can actually encourage bad form. If a weight is not heavy enough, you can "muscle it" up with just your arms, bypassing the powerful drive from the hips and legs.
Upon lifting the kettlebell, you should feel a noticeable downward pull on your arm. You should feel the need to actively pull your shoulders back and down to keep a strong, upright posture. If you can pick it up and casually wave it around with your wrist, it is too light. Kettlebell exercises are fundamentally powerful; you will be able to move more weight than you think once you learn how to coordinate your hips.
The Try-Before-You-Buy Strategy.
In an ideal world, the best way to figure out which kettlebell weight is right for you is to physically handle one. Joining a kettlebell class in your local area is the gold standard. You would soon get a good idea as to which weights feel challenging, but appropriate, for exercises like the Swing, the Goblet Squat, and the Press. Plus, you have the invaluable asset of an instructor on hand to guide your form and ask, "Where do you feel this?"
If you do happen to be local to Watton, Norfolk. I am a qualified Kettlebell Instructor and PT, running my own weekly Kettlebells class. I would love to help you find your starting weight in person. Find more information here.
The DIY "Backpack Test"
If you do not have a local kettlebell class, or a gym with a selection of kettlebells, you are not out of luck. Below is a practical tip to help you figure out which weight will feel like a good starting point using household items.We are going to simulate the feeling of a “Bicep Curl" or a "Clean" to test your strength.
What you need:
A sturdy backpack.
Water bottles (1 litre of water = roughly 1kg).
Bathroom or kitchen scales.
The Method:
Load the Bag: Start by weighing out 4kg to 8kg of water bottles into your bag. Place the bag on the floor between your feet.
The Stance: Stand with your feet hip-width apart.
The Grip: Bend your knees, keeping your eyes up and chest proud. Take hold of the top handle of the bag firmly. Your knuckles should be facing away from your body.
The Lift: Stand up, keeping your chest tall. Now, turn your palm to face forward and curl the bag upward towards your chest.
The Test: Bring your hands up to chest height, keeping your elbows tucked in by your ribs, and gently lower the bag back down to complete one rep.
Result A: If it is difficult, but possible, to achieve between 3 and 5 strict bicep curls with this weight, it will be about right for you to begin with.
Result B: If you can do more than 5 easily, the weight is likely too light for your ideal starting kettlebell. Add another bottle and try again.
Result C: If you can’t manage 3 reps without swinging your body, it is too heavy for your starting weight.
Why this test works: It gets you closer to the sensation you are looking for before you commit to purchasing online. This test is not perfect. The density of a backpack and the distance of the weight from the handle will not be exactly the same as a cast-iron ball. However, it gives you a tactile reference point. If 8kg in a backpack feels manageable, an 8kg kettlebell will be a safe place to start.
Part 4: Why do kettlebell weights go up in such big jumps?
If you are coming from a background of commercial gym machines or dumbbells, the intervals between kettlebell weights can seem illogical. Dumbbells typically rise in 1kg, 2kg or 2.5kg increments. Kettlebells, however, classically progress in 4kg jumps (8kg, 12kg, 16kg, 20kg, 24kg, etc.).
Why does this matter to you? It matters because it affects both your wallet and your programming. Can you afford to buy multiple bells to bridge the gap? Do you have the space to store them? Do you need a solution somewhere in between?
Let’s break this down by looking at two opposing arguments from big names in the kettlebell industry, followed by a middle-ground option.
Argument 1: The "Jump" is Necessary (Pavel Tsatsouline).
Pavel Tsatsouline, the man largely credited with bringing kettlebells to the West, argues for the traditional 4kg to 8kg steps. In his view (and the view of the StrongFirst school), the large gap is a feature by design. Pavel argues that with 4-8 kilograms between weights, you cannot simply "add weight" to feed your ego. You are forced to stay with a weight for a long time, building a high volume of practice.
What does Pavel mean by "volume"? It isn't just doing more reps in a given set, or more exercises in a workout. It means owning the same heavy weight over months of practice. This creates a level of mastery. When you finally move from a 16kg to a 20kg, it is a shock to the system. This shock forces you to brace harder, focus more intent, and use perfect technique. If your technique is sloppy, the heavier bell will let you know immediately. It forces adaptation through intensity.
Argument 2: Micro-Loading is Safer (Mark Wildman).
On the other side of the debate, we have coaches like Mark Wildman. Mark argues that the traditional 4kg jumps are inefficient and can lead to injury, particularly for the average population who aren't elite athletes. Mark argues in support of 2kg jumps. He explains that smaller increments are safer and more effective for progressive overload. If you are pressing a 16kg bell overhead, jumping to 20kg is a 25% increase in load. That is a massive jump for the small muscles of the shoulder. A 2kg jump is much more manageable, allowing for smoother strength gains without the risk of tendonitis or strain.
The Verdict?
Both arguments are valid. The main consideration for you, the beginner, usually comes down to cost and availability. Main takeaways are:
Safety: 2kg jumps are undeniably safer for pressing and overhead movements.
Power: 4kg jumps are often better for ballistic and swinging movements, where the hips need a significant change in load to feel the difference.
The Middle Ground: The Adjustable Kettlebell
If your budget allows for one significant purchase, let me introduce you to the Adjustable Kettlebell. Adjustables have exploded in popularity over the last few years, serving as the ultimate space-saving tool. A good competition-style adjustable kettlebell looks and feels like a pro-grade bell, but allows you to change the internal weight plates.
The weight ranges of adjustable kettlebells usually fall into:
8kg – 16kg (Perfect for most beginners).
16kg – 32kg (Better for those with a strength background).
Generally, the 8kg-16kg weight range will be suitable for the majority of beginners, but not all. It gives you the ability to micro-load (often in 1kg or 2kg increments) which satisfies the "Wildman" approach for safety, but allows you to go heavy enough to satisfy the "Pavel" approach momentum matters. We will talk more about momentum and how it affects the weight you choose in the next section.
Part 5: Why Your History, and Goals, Matter.
Now, remember that question I asked you earlier? It's time to turn to that second big question: "Have I got a history in lifting weights?"
Regardless of your answer, the context to your history is vital.
The "Newbie" (Less than 6 months experience) - If you are new to working out, or have been lifting inconsistently for less than 6 months, you need to build a foundation. You will likely need to be on the lower side of my recommendations. It is not just about muscle strength; it is about connective tissue strength (tendons and ligaments) and the "mind-body connection." It takes time to learn how to proprioceptively control a weight that is swinging away from you.
The "Lifter" (6+ months consistent experience) - For those with a background in lifting, you will be stronger than you think. Kettlebell movements are usually compound exercises, often involving your legs, glutes, back, shoulders and core all at once. Your coordination and handling will often improve quickly once you learn how to move with momentum. Once you begin exploring kettlebell exercises, momentum is the key indicator of whether the bell is too heavy or too light.
The Physics of Momentum (Why heavy is safe).
To understand why experienced lifters need heavier weights, and why new lifters still need it to feel heavy, we have to look at the forces involved. As an example, we will use the kettlebell swing, a staple kettlebell exercise. Studies suggest the force your body needs to produce in order to swing a kettlebell effectively is about 3.5 times the weight of the bell at the bottom of the swing.
Therefore, if you start with an 8kg bell, you aren't just resisting 8kg; you are managing about 28kg of force pulling you forward. This is why we say it should feel heavy. If the weight is too light, you can't properly generate that force against it.
As scary as "28kg of force" sounds, I'll put it in perspective: 3.5 times is roughly the same impact force your knee joint experiences when walking down a flight of stairs in relation to your body weight. Your body is designed to handle these loads! You are more powerful than you realise.
Your Training Environment - Where you train dictates the weight you buy.
Training Solely at Home: If your house or home-gym is your only training location, you might need to choose a slightly heavier kettlebell (or an adjustable kettlebell). This will ensure you have room to grow. You need a weight that challenges your legs (your strongest muscles) for squats and swings.
Training at a Gym + Home: If you already attend a gym / kettlebell class, or are likely to, first take a look at which kettlebells they have to offer. In my experience, many commercial gyms lack the heavier end of the kettlebell range, often topping out at 12kg-16kg, or the jumps are irregular. In this case, I recommend choosing the next kettlebell in your line of progression for home use. If your gym has up to 12kg, buy a 16kg for home. This allows you to practice the heavier lifts at home, supplementing your lighter, high-rep work at the gym.
Part 6: What if I Pick the Wrong Weight?
Let’s say you buy a 12kg bell, and after three weeks, or worse immediately, it feels light. Did you waste your money? Absolutely not. There are accessible ways to make a light weight feel heavy again, rather than just doing endless reps (which can become boring or lose its effectiveness). We can instead look at Time Based Sets and Offset and Unilateral Loading.
1. Time-Based Sets (Endurance) With strength exercises, we often count reps (e.g., 3 sets of 10-15). But with kettlebells, we can utilise time. If 15 individual swings feels easy, try switching to doing swings for 20-30 seconds continuously. This shifts the focus from raw strength to cardiovascular and muscular endurance as well as grip stamina. You can progress by adding 5-10 seconds to your working sets each week, maybe as far as performing 60 second sets. This is how you build an engine that doesn't quit.
2. Offset & Unilateral Options The beauty of the kettlebell is its ability to create instability.
The Standard: A Goblet Squat (holding the bell at your chest with two hands).
The Progression: A Rack Squat (holding the bell in one hand only, in the rack position mentioned earlier). By holding the weight on just one side, your core and spinal muscles have to fight to keep you upright. You have instantly made the exercise 50% harder for your core without adding a single kilogram of iron.
The Lunge: Take that same weight and perform a lunge. Now, one leg is doing all the work instead of two. An 8kg bell in a lunge feels significantly heavier than a 16kg bell in a two-legged squat.
Part 7: Which kettlebell weight should you actually buy?
Based on everything we have discussed (biomechanics, experience, and the physics of the swing), here are my definitive recommendations.
For Women
Scenario A: The Absolute Beginner
Profile: No specific training experience, looking to learn the movements safely.
Recommendation: Start with an 8kg kettlebell.
Why: It provides enough feedback to feel the "pull" without being overwhelming for overhead pressing.
Scenario B: The Experienced Trainee
Profile: More than 6 months of consistent strength training or active sports background.
Recommendation: Start with a 12kg kettlebell.
Progression: Work your way towards 16kg and eventually 20kg as you master the ballistic hip hinge.
For Men
Scenario A: The Absolute Beginner
Profile: No specific training experience.
Recommendation: Start with a 12kg kettlebell.
Why: Most average-sized males have the natural upper body strength to press this, but it is heavy enough to teach the swing mechanics correctly.
Scenario B: The Experienced Trainee
Profile: Background in lifting heavy (barbells/dumbbells) for at least 6 months.
Recommendation: Start with a 16kg kettlebell.
Progression: Once technique and strength improve, work your way to 20kg and 24kg.
One final note on Adjustables: If you choose an adjustable kettlebell, the 8-16kg model covers almost all of these beginner bases, likely addressing a range of your potential exercise needs.
Summary
To round off, you should now have a comprehensive understanding of your starting kettlebell weight. Remember, the golden rule: The kettlebell should feel heavy.
If you are a woman, your starting weight is likely 8kg or 12kg (untrained vs. trained). If you are a man, your starting weight is likely 12kg or 16kg (untrained vs. trained).
Don't fear the weight. A kettlebell that is too light will feel "clunky" and won't allow you to generate the rhythmic power that makes this training style so effective.
Think once more about your training environment. If you’re training solely from home, you might benefit more from the flexibility of an adjustable kettlebell to save space. If you train at a class, use home training to bridge the gap to the next heaviest weight for you.
And finally, trust the process. Whether you are using a backpack to test your strength or diving straight into a 16kg swing, you are embarking on a journey that builds a resilient, capable body.
(If you are ready to get started and want to test these weights in person, check out my classes in Watton. Let's get those first kettlebell exercises done together and done right!)
Sean Taylor - Armoured Muscle Gym and Personal Training.
Qualified Kettlebell Instructor and Personal Trainer.
Enthusiast of a range of fitness styles.
Very interesting kettlebell article. Never heard of adjustable models!!