Kettlebell Workout: What Weight Kettlebell Should a Beginner Start With?

For beginners, choosing the right kettlebell weight is crucial to ensure safety and effectiveness. The recommended starting weights for different individuals are as follows:

For Women:

• 8 kg (18 lbs): Ideal for women with little to no weightlifting experience. This weight is suitable for learning basic movements like kettlebell swings, goblet squats, and Turkish get-ups.
• 12 kg (26 lbs): Suitable for women with some strength training experience or those who find the 8 kg kettlebell too light after a few sessions.

For Men:

• 12 kg (26 lbs): Recommended for men who are new to weightlifting or have limited experience. It allows you to learn proper form without straining your muscles.
• 16 kg (35 lbs): Suitable for men with some experience in strength training or those who quickly adapt to the 12 kg kettlebell.

General Tips:

• Start Light: It's better to start with a lighter weight and focus on mastering your form. You can always increase the weight as you become more comfortable and confident.
• Form Over Weight: Prioritize proper technique over lifting heavier weights. Poor form can lead to injuries.
• Listen to Your Body: If you feel that the weight is too heavy or too light, adjust accordingly. The goal is to find a weight that challenges you but allows you to maintain good form throughout the exercises.

As you progress, you can gradually increase the weight of the kettlebell to continue challenging your muscles and improving your strength.