Thanks Greg after having a stroke I am looking forward to slowly getting back into working with the Kettlebell again any advise on where i should start.
Love this video! You make it look so easy. Just began getting back into shape in July 2020. Started out by walking hills and trails in PA. First day out I thought for sure the hills were trying to kill me but stuck to it and soon found myself walking almost 15 miles by the end of summer. I felt great! There were times I could have sworn I was going to die before I got to the victory point. I wanted more from my workouts. So, I started checking out kettle bell programs that worked with beginners. Let me tell you, after that first “beginner” workout I didn’t know whether to throw up, pass out or just plain ole die in my puddle of sweat gasping for breath heap on the floor (satire) 😂. I thought I was in pretty good shape by then. Well, I didn’t let it beat me. Dragged myself to the shower with determination to continue with my 10lb kettlebell. A little hesitant that night when I sat on the toilet and attempted to get back up. Is that what they call leg day! My thighs screamed at me getting back up. With too much info there (but true) I did not give up. Progressing along. Moved up to a 15 lb k. Bell. Even bought a 20lb for the next step up. Let me tell you, it was tough at first. I walked like Fred Sanford for a week but stay with it. It does pass and you progress past all the “swear I’m gonna die” moments.
🏋️♂️💪🏼😊
Great content, new to kettlebells, well last 6 weeks….the more I use the more I enjoy. Your videos and content will without a doubt support my progress! 👌
I am an African-American woman that is looking to expand my horizons beyond dance fitness as a form of weight loss. I was blown away by Gregs expertise and his down-to-earth nature. I absolutely ADORE the fact that he trains barefoot. I am done with following the fads and buying equipment and exercise attire to only fizzle out and become disinterested and apathetic after a short amount of time. I enjoy his instructions that are simple and to the point. I am a high school teacher and I must say that his modelling of all of the exercises is spot on. The camera angles and his verbal cues are seamless. I appreciate that he has taken the time to articulate the process rather than showoff in front of the camera in hopes that he will impress someone into buying products. He is a real mentor and a man of true character. I struggle with weakness in my left arm from an injury that I incurred in the 4th grade. I can use a 10 pounder for most exercises but must use a 5 pounder in my left hand for just a few. I have full confidence that I will reach a balance by following Greg’s program. My goal is to eventually use a 15 or 18 pounder maybe by July. He is a great instructor. He embodies the work. I believe in him and every word he says. That is so very rare for these days. He is the real deal. He has inspired this 40-year-old “teenager.” I feel like I can really do this. I am counting the small victories daily and steadily exercising a consistent work ethic to build myself up.
thanks for the video and instructions. I’m just starting out and I use 8kg kettlebells. I am a doctor and during this time I only have 15 minutes to train when I wake up. hope to improve with your suggestions. thanks
Your amazon link to purchase a kettlebell via rep fitness only has 32 kg. I need men’s beginner 16 kg. Another brand recommendation? Doug. Also am 73 years old with minor back pain. Kettlebell ok with this?
Yes Doug there is a kettlebell shortage world-wide right now. If you have minor back pain then I suggest you get some one-on-one supervision before performing any kettlebell training.
I’m so very excited that I came across your site/name. I’m reading all the articles, and as I read one topic, I see the link to another related topic that I want to read. Thanks for your contribution to mine and others kettlebell training.
Hi, I’m 59 woman have exercised regularly but all of the sudden I’m experiencing lower metabolism and mid section weight. Looking for something different to motivate. Will kettlebell training help with metabolism and mid section weight loss? Looks fun!
67 yrs young, weak core, starting to exercise and 32 y.o. son suggested kettles. What weight ? Kettles also give cardio work as well as weight traing… lots of questions want to start correctly.
Hello Roosevelt, if you are interested in developing your biceps then dumbbells or barbells and more of a bodybuilding routine would be more appropriate for you than kettlebell training.
Thank You, very informative. I’m an open heart surgery survivor going on 4 years this coming November. The only thing I’m concerned about is getting my BPM to high by doing so many consecutive workouts at one time. Any suggestions.
Hi Greg, a good video and a useful reminder about how to blend workouts and keep them fresh. Have you got any recommendations or suggestions for a good warm up routine for Kettlebells? At my old StrongFirst class we used to do Primal moves. I don’t have enough room for that, so I skip, stretch and do some simple movements for arms ,shoulders and legs to warm up. For me at 59, managing old injuries and avoiding new ones to maintain continuity is really important.
Nice!!
I’ve been wanting to start weight lifting to get back in shape, but I feel discouraged by the amount of time needed, as well as a gym membership. A gym membership is not practical for me at the moment and I’m a super busy stay-at-home-mom. Anyway, I really want to join your program but I’m wondering if I’ll be able to sculpt lean muscles with kettlebells alone. (?) 🤔
Would love your feedback.
Thank you.
Nice! I am a big fan of functional movement for longevity, would you say that kettle bell is a tool that could be used efficiently for a wide range of fitness and age if performed properly? love this video thank you sir!
Hi Greg
At the moment I have just had a operation on my hand and just getting advice
I have seen your video for seniors and I like them very much I’m looking forward to get my hand better I’ll certainly be trying them
Hi Greg, I’m looking forward to starting kettle bell training again. Can I just ask, I’m 61 yrs old, 3 stone over weight, going to SW. I walk, swim, do pilartes and exercise classes. But, I have a herniated lumber disc (seeing an osteopath) and arthritic knees. Apart from keeping good form are there any exercises I shouldnt do. I have GP and Osteopaths permission to use kettlebells.
Many thanks
Hello Maggie, if you have had a herniated disc then I recommend that you seek out someone who can monitor you as you exercise one-on-one because many exercises will aggravate your back if performed incorrectly, especially the kettlebell swing.
Recovering from knee joint replacement. Weigh about 260 lbs. suggestions for strengthening my legs. Knee has 127 degree of bend and -5 degree straightening.
Greg – a HUGE thank you for such an informative website & your “inclusive” approach to advising men & women and both the young & more mature on the benefits of exercising with kettlebells. Took me several hours of internet searching (including youtube) to find your site but it sure beats every single one of the many I’d looked at before arriving at yours. All of the above and free printable guides – what’s not to like!
At 62 I’m having physio for long-standing, recalcitrant GTPS and my physio suggested that I try kettlebells, adding that I’d find lots of work-outs on line – I shall be telling her about your site when next I see her! Fortunately I had sussed out from reading reviews that Wolverson products were the ones to go for (bought one of their 8kg, non-competition ones) before I came across your website so was very pleased that you also indicated that for UK residents they were the ones to go for – shame there wasn’t a tie-in on their website to yours because that would have saved me quite some time searching around for exercises and wondering whether the techniques shown would cause further injury that I can ill afford.
So once again a HUGE thank you for the advice you are giving out and the very clear vids (at a pace that a beginner can follow which is so beneficial!) X
I have a dodgy shoulder joint and find some exercises painful, starting with low weights of 4 kg as worried about more injuries, still gets the heart rate pumping and life is too short to give up my whisky treat!
Male, 59 years old. Been running for 18 months. Over 6ft tall and weight just within a healthy bmi. Can do 10k in an hour but looking for some alteernatve exercise during the winter monthe or when I can’t leave house. Kettlebells may well be the answer. No previous weight training experience Can’t decide between 12kg or 16kg bell as a starting point. Any advice.
Sounds good John, perhaps you can start with these 5 beginners exercises here. If you have no weight training experience then the 12kg will be the best starting weight for you.
You used the same kettlebell for several different exercises in your interesting “Why Kettlebell Exercises Are Effective and How They Flow”. What weight was that kettlebell? Thanks!
Love this video and your site! I’m a yoga instructor and and a personal trainer who recently got my CEUs in kettlebell training.
I can’t stress enough how great KB training is for total body and mobility.
On the flip side as someone who does have some neck issues myself I find a 10lb bell is necessary for a few exercises which I think should be more standard for woman than the 15lb. Every body is different and while the 15lb is great for 2 handed exercises many of my older clients also find 10lb works better to start for one handed and especially overhead exercises.
Thanks for so many great resources!
Hi Greg I would really value your advice. I’m 58 woman, I run 3-4 times a week usually about 8 miles per run, I love my kettlebell 7.5 kg and do routines twice a week. I am struggling with tummy fat can you recommend any exercises it gets me down.
For fat loss Sylvia around the tummy you need to investigate your diet. Try to eliminate as much sugar and white flour from your diet as possible. Keep a food diary / journal as this will help highlight where you may be going wrong. Reducing or stopping any alcohol consumption will also have a huge impact. Best of luck.
I am 71 and work out 5 days a week: Advanced Stott Pilates and German ballet dancer exercises ( 2x’s weekly), 30minutes of speed rope (150 jumps with 20 sec. off between sets), combo of trx and weights 30 minutes, and Body Pump class 1hr. I would like to switch it up and do kettlebells on my trx day, but I am unsure what weights to buy. I can afford three kettlebells. In the past i have been able to do 3sets of 60lb swings, but only 5lbs on get ups. I hate squats, but used to do 45lb to 50lb goblet squats in 3 sets of a 30 minute workout. Suggestions on kettlebell weight sizes?
Hi Mark, It sounds like you have some real imbalances based on your Get Ups vs Swings. My advice would be to practice more Get Ups because eventually your weaknesses will be exposed. As for Kettlebell weights, I’ve got lots more on what you should purchase here, remember it’s not about what you can lift it’s how you move that is more important.
Just bought a 3 set of 5, 10 and 15 lbs. Now I’m seeing 5 lbs won’t do much. Did I waste my money? I’m a woman 62 need to lose at least 50 lbs and want to know how long it might take to lose that much weight and see results?
You will find the 15lbs kettlebell useful Susan, you can start with these 5 beginners kettlebell exercises. For fat loss and losing 50lbs then your nutrition is MORE important than kettlebells. No alcohol, sugar and flour based foods will deliver the quickest results.
At 75 Jim your goals should just be good joint mobility and raising your heart rate. Depending on your weight lifting experience you may not need anything more than a 12kg. I’ve got some exercises for older adults here
I’m 25 and have been struggling to lose weight . I also have sheuuremaans disease on my spine so looking to get some tips for back and core exercises and more tips on proper form and execution please
Great article. 59 year old male, was 27% body fat now I’m 11%. Started with 15lbs kettle bells, now doing regular exercise with 50lbs each arm…. great tools for loosing weight and strength gain…
Thanks Greg after having a stroke I am looking forward to slowly getting back into working with the Kettlebell again any advise on where i should start.
Yes Robyn, you can begin with these 5 exercises. Good luck
Love this video! You make it look so easy. Just began getting back into shape in July 2020. Started out by walking hills and trails in PA. First day out I thought for sure the hills were trying to kill me but stuck to it and soon found myself walking almost 15 miles by the end of summer. I felt great! There were times I could have sworn I was going to die before I got to the victory point. I wanted more from my workouts. So, I started checking out kettle bell programs that worked with beginners. Let me tell you, after that first “beginner” workout I didn’t know whether to throw up, pass out or just plain ole die in my puddle of sweat gasping for breath heap on the floor (satire) 😂. I thought I was in pretty good shape by then. Well, I didn’t let it beat me. Dragged myself to the shower with determination to continue with my 10lb kettlebell. A little hesitant that night when I sat on the toilet and attempted to get back up. Is that what they call leg day! My thighs screamed at me getting back up. With too much info there (but true) I did not give up. Progressing along. Moved up to a 15 lb k. Bell. Even bought a 20lb for the next step up. Let me tell you, it was tough at first. I walked like Fred Sanford for a week but stay with it. It does pass and you progress past all the “swear I’m gonna die” moments.
🏋️♂️💪🏼😊
Great content, new to kettlebells, well last 6 weeks….the more I use the more I enjoy. Your videos and content will without a doubt support my progress! 👌
this is really helpful , i just purchased a 10kg kettlebell and wasn’t sure how to use it , thank you .
I am an African-American woman that is looking to expand my horizons beyond dance fitness as a form of weight loss. I was blown away by Gregs expertise and his down-to-earth nature. I absolutely ADORE the fact that he trains barefoot. I am done with following the fads and buying equipment and exercise attire to only fizzle out and become disinterested and apathetic after a short amount of time. I enjoy his instructions that are simple and to the point. I am a high school teacher and I must say that his modelling of all of the exercises is spot on. The camera angles and his verbal cues are seamless. I appreciate that he has taken the time to articulate the process rather than showoff in front of the camera in hopes that he will impress someone into buying products. He is a real mentor and a man of true character. I struggle with weakness in my left arm from an injury that I incurred in the 4th grade. I can use a 10 pounder for most exercises but must use a 5 pounder in my left hand for just a few. I have full confidence that I will reach a balance by following Greg’s program. My goal is to eventually use a 15 or 18 pounder maybe by July. He is a great instructor. He embodies the work. I believe in him and every word he says. That is so very rare for these days. He is the real deal. He has inspired this 40-year-old “teenager.” I feel like I can really do this. I am counting the small victories daily and steadily exercising a consistent work ethic to build myself up.
thanks for the video and instructions. I’m just starting out and I use 8kg kettlebells. I am a doctor and during this time I only have 15 minutes to train when I wake up. hope to improve with your suggestions. thanks
Your amazon link to purchase a kettlebell via rep fitness only has 32 kg. I need men’s beginner 16 kg. Another brand recommendation? Doug. Also am 73 years old with minor back pain. Kettlebell ok with this?
Yes Doug there is a kettlebell shortage world-wide right now. If you have minor back pain then I suggest you get some one-on-one supervision before performing any kettlebell training.
I’m so very excited that I came across your site/name. I’m reading all the articles, and as I read one topic, I see the link to another related topic that I want to read. Thanks for your contribution to mine and others kettlebell training.
Thanks – very much appreciate the flow aspect!
I like the video.
Love this KB exercise video😍
Muy buen video, todo aclarado de manera sencilla y dinámica. Muchas gracias.
Very good compact insight! Not so much talking without moving! Thanks a lot
Very nice flow. Thanks
Hi, I’m 59 woman have exercised regularly but all of the sudden I’m experiencing lower metabolism and mid section weight. Looking for something different to motivate. Will kettlebell training help with metabolism and mid section weight loss? Looks fun!
I am 68 and had the same problem. Kettlebell workouts helped me shave off 29 pounds.
Can’t wait for the kettlebells to arrive!
Thank you. I have done those before but never sure how many reps I should do and how many days to work and rest.
Hi I’m 71 years old have bad hip over weigh and i’m a short men what have you got for me that i can do. thanks
Just start with the basics Norman and monitor how your body reacts.
I’ve been doing your 12 week program and loving it. A total convert! Thanks
Great demo. Thank you.
Lockdown introduced me to kettlebell world and I love it.
67 yrs young, weak core, starting to exercise and 32 y.o. son suggested kettles. What weight ? Kettles also give cardio work as well as weight traing… lots of questions want to start correctly.
Great video, many thanks
So what if you want to continue 4x week weight training and add kettlebell workouts. Would that necessarily be too much?
Take a look at this article Ted
Are there any kind of an and bicep exercises for beginners for the kettlebell
Hello Roosevelt, if you are interested in developing your biceps then dumbbells or barbells and more of a bodybuilding routine would be more appropriate for you than kettlebell training.
Thanks for this short video. I find that the quick snippets you share are very helpful especially for me who is a newbie in kettlebell.
Thank You, very informative. I’m an open heart surgery survivor going on 4 years this coming November. The only thing I’m concerned about is getting my BPM to high by doing so many consecutive workouts at one time. Any suggestions.
I understand Gregory, just back off the intensity a little and add in more rests between exercises.
Started my kettle bell exercises at weekend loved the videos thank you
Good teacher
Thanks, very helpful!!
Nice video! Thanks
Nice, thanks
This is a great video – motivating. Thanks for this!
Great demonstration…. thank you!
Good video pal
With this isolation need a why to stay in shape and this seems to fit the bill
I like the look of the workout without the need for loads of weights and equipment
Hi Greg, a good video and a useful reminder about how to blend workouts and keep them fresh. Have you got any recommendations or suggestions for a good warm up routine for Kettlebells? At my old StrongFirst class we used to do Primal moves. I don’t have enough room for that, so I skip, stretch and do some simple movements for arms ,shoulders and legs to warm up. For me at 59, managing old injuries and avoiding new ones to maintain continuity is really important.
Thanks Nigel, yes I’ve written a comprehensive article on warming up before your workouts here
Nice!!
I’ve been wanting to start weight lifting to get back in shape, but I feel discouraged by the amount of time needed, as well as a gym membership. A gym membership is not practical for me at the moment and I’m a super busy stay-at-home-mom. Anyway, I really want to join your program but I’m wondering if I’ll be able to sculpt lean muscles with kettlebells alone. (?) 🤔
Would love your feedback.
Thank you.
Yes Sophie, kettlebells are a full body workout 🙂
You make it look so easy. I only started using it today
Nice! I am a big fan of functional movement for longevity, would you say that kettle bell is a tool that could be used efficiently for a wide range of fitness and age if performed properly? love this video thank you sir!
Hi Greg
At the moment I have just had a operation on my hand and just getting advice
I have seen your video for seniors and I like them very much I’m looking forward to get my hand better I’ll certainly be trying them
Hi Greg, I’m looking forward to starting kettle bell training again. Can I just ask, I’m 61 yrs old, 3 stone over weight, going to SW. I walk, swim, do pilartes and exercise classes. But, I have a herniated lumber disc (seeing an osteopath) and arthritic knees. Apart from keeping good form are there any exercises I shouldnt do. I have GP and Osteopaths permission to use kettlebells.
Many thanks
Hello Maggie, if you have had a herniated disc then I recommend that you seek out someone who can monitor you as you exercise one-on-one because many exercises will aggravate your back if performed incorrectly, especially the kettlebell swing.
Recovering from knee joint replacement. Weigh about 260 lbs. suggestions for strengthening my legs. Knee has 127 degree of bend and -5 degree straightening.
Yes I’ve sent you a private email Otis to help you strengthen your knee and speed up recovery.
Greg. Thank you very much for sharing your knowledge and for your hard work on these videos. I appreciate your talents very much. Thank you greatly!
Alex
Greg – a HUGE thank you for such an informative website & your “inclusive” approach to advising men & women and both the young & more mature on the benefits of exercising with kettlebells. Took me several hours of internet searching (including youtube) to find your site but it sure beats every single one of the many I’d looked at before arriving at yours. All of the above and free printable guides – what’s not to like!
At 62 I’m having physio for long-standing, recalcitrant GTPS and my physio suggested that I try kettlebells, adding that I’d find lots of work-outs on line – I shall be telling her about your site when next I see her! Fortunately I had sussed out from reading reviews that Wolverson products were the ones to go for (bought one of their 8kg, non-competition ones) before I came across your website so was very pleased that you also indicated that for UK residents they were the ones to go for – shame there wasn’t a tie-in on their website to yours because that would have saved me quite some time searching around for exercises and wondering whether the techniques shown would cause further injury that I can ill afford.
So once again a HUGE thank you for the advice you are giving out and the very clear vids (at a pace that a beginner can follow which is so beneficial!) X
Thanks for the great feedback Faye, keep me updated on all your results.
That was excellent. I am following you starting on a HIIT programme.
Thanks
I have a dodgy shoulder joint and find some exercises painful, starting with low weights of 4 kg as worried about more injuries, still gets the heart rate pumping and life is too short to give up my whisky treat!
I’m an 13 year old kid who lifts weights and can lift around 5-8kg what should my kettlebell weight be?
With one hand just to be not misunderstood
Tack. Ska testa i helgen.
Jag är kvinna 50+ som är nybörjare vilken vikt ska man börja med?
Lena, an 8kg would be a good start along with these 5 kettlebell exercises
That was hypnotizing.
Now I’m even more excited for kettlebell training. My first kettlebell comes in tomorrow, can’t wait!
Male, 59 years old. Been running for 18 months. Over 6ft tall and weight just within a healthy bmi. Can do 10k in an hour but looking for some alteernatve exercise during the winter monthe or when I can’t leave house. Kettlebells may well be the answer. No previous weight training experience Can’t decide between 12kg or 16kg bell as a starting point. Any advice.
Sounds good John, perhaps you can start with these 5 beginners exercises here. If you have no weight training experience then the 12kg will be the best starting weight for you.
Thanks Greg these tips are very helpful.
You used the same kettlebell for several different exercises in your interesting “Why Kettlebell Exercises Are Effective and How They Flow”. What weight was that kettlebell? Thanks!
It’s a 16kg (35b) kettlebell but you should use whatever weight feels comfortable for you Frank.
thanks, will try(moving forward) keep updating me
Love this video and your site! I’m a yoga instructor and and a personal trainer who recently got my CEUs in kettlebell training.
I can’t stress enough how great KB training is for total body and mobility.
On the flip side as someone who does have some neck issues myself I find a 10lb bell is necessary for a few exercises which I think should be more standard for woman than the 15lb. Every body is different and while the 15lb is great for 2 handed exercises many of my older clients also find 10lb works better to start for one handed and especially overhead exercises.
Thanks for so many great resources!
Hi Greg I would really value your advice. I’m 58 woman, I run 3-4 times a week usually about 8 miles per run, I love my kettlebell 7.5 kg and do routines twice a week. I am struggling with tummy fat can you recommend any exercises it gets me down.
Thanks
sylvia
For fat loss Sylvia around the tummy you need to investigate your diet. Try to eliminate as much sugar and white flour from your diet as possible. Keep a food diary / journal as this will help highlight where you may be going wrong. Reducing or stopping any alcohol consumption will also have a huge impact. Best of luck.
I am 71 and work out 5 days a week: Advanced Stott Pilates and German ballet dancer exercises ( 2x’s weekly), 30minutes of speed rope (150 jumps with 20 sec. off between sets), combo of trx and weights 30 minutes, and Body Pump class 1hr. I would like to switch it up and do kettlebells on my trx day, but I am unsure what weights to buy. I can afford three kettlebells. In the past i have been able to do 3sets of 60lb swings, but only 5lbs on get ups. I hate squats, but used to do 45lb to 50lb goblet squats in 3 sets of a 30 minute workout. Suggestions on kettlebell weight sizes?
Hi Mark, It sounds like you have some real imbalances based on your Get Ups vs Swings. My advice would be to practice more Get Ups because eventually your weaknesses will be exposed. As for Kettlebell weights, I’ve got lots more on what you should purchase here, remember it’s not about what you can lift it’s how you move that is more important.
Just bought a 3 set of 5, 10 and 15 lbs. Now I’m seeing 5 lbs won’t do much. Did I waste my money? I’m a woman 62 need to lose at least 50 lbs and want to know how long it might take to lose that much weight and see results?
Thank you!
Susan
You will find the 15lbs kettlebell useful Susan, you can start with these 5 beginners kettlebell exercises. For fat loss and losing 50lbs then your nutrition is MORE important than kettlebells. No alcohol, sugar and flour based foods will deliver the quickest results.
What about a 75 yr male. Do you always need to go bigger in weight?? What should I do??
At 75 Jim your goals should just be good joint mobility and raising your heart rate. Depending on your weight lifting experience you may not need anything more than a 12kg. I’ve got some exercises for older adults here
I’m 25 and have been struggling to lose weight . I also have sheuuremaans disease on my spine so looking to get some tips for back and core exercises and more tips on proper form and execution please
Great article. 59 year old male, was 27% body fat now I’m 11%. Started with 15lbs kettle bells, now doing regular exercise with 50lbs each arm…. great tools for loosing weight and strength gain…
Excellent, well done Mark and congratulations on all your success.
Love the articles and videos. Male, 58, just quit smoking, liost 34 lbs, …now time to get back into shape,
Sounds good Mike, let me know if I can help with anything.