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Kettlebell Workouts for Women including 7 Must-Know Exercises

By Greg Brookes
Kettlebell Workouts for Women including 7 Must-Know Exercises

Why More Women Should Use Kettlebells

More and more ladies are discovering the benefits of effective kettlebell workouts for women. There are a number of reasons why kettlebells are an excellent choice for females who wish to tone their body and remove unsightly body fat.

Men have always been drawn to resistance based training using Dumbbells, Barbells and weight training machines. Men naturally have more upper body strength than women and so find training the upper body easier and more intuitive.

Women on the other hand tend to steer clear of the weight section down the gym and opt for more aerobic training options like running, spin classes and Zumba style dance classes.

There are a number of reasons however why women should be spending more time performing resistance based workouts and using a kettlebell is a great choice providing you progress slowly and receive some expert tuition.


5 Benefits Of Kettlebell Workouts For Females

Below are 5 reasons why women will achieve some great benefits by training with kettlebells:

1 Conditions muscle but won’t beef you up

Effective kettlebell workouts for women are very dynamic and cardiovascular in nature. Although the resistance element of kettlebell training will condition existing muscles it will not cause a huge amount of hypertrophy or muscle growth.

Great news for women who wish to add muscle tone without the bulk.

Plus ladies, you don’t have to worry about looking like a bodybuilder, women have 100 times less Testosterone, the male growth hormone, so it is very difficult for women to put on too much muscle.


2 Full body workouts get more fat burning

If you have received a correctly designed female kettlebell workout then your exercises are going to consist of full body, compound movements, that target almost every muscle in the body.

The more muscles that are targeted at one time the more energy you will require and the more fat you will burn.


3 Super quick workouts for females

As mentioned above, kettlebell workouts target a lot of muscles in one go so you don’t waste time having to target separate areas of the body individually.

You will find that these full body workouts for women are hard work from the beginning, using lots of energy in one go is tiring but also very time efficient.

Be sure to use the correct kettlebell exercises, kettlebells should not be used the same as a dumbbell.

If you use the correct exercises, as listed below, then you’ll only need to workout with kettlebells for less than 15 minutes per day.


4 Kettlebells target the hips, butt, thighs and waist

Unfortunately you can’t just focus on a particular part of the body and reduce fat in that area, sorry!

However, by targeting the really important larger muscles including the hips, glutes, and quads you will increase your body’s metabolic rate. The more muscle tone you have in your body the more energy the muscles require at rest and so the more fat you burn just in daily life.

Kettlebell exercises like the swing hit all those important muscle groups in one fluid movement, ramping up your metabolic rate.


5 Kettlebell workouts for women are addictive

Not every person enjoys exercise and women are no exception. Kettlebells offer an exciting dimension to a fitness routine that can become very addictive.

Learning to train correctly with kettlebells takes skill, time and dedication. Often women get wrapped up in the intricacies of kettlebell training and forget that they are even working out.

In my personal experience I have found more women seem to stick to a kettlebell program than men. Just as an exercise like running is totally mindless (which some people do enjoy) kettlebell training takes focus and understanding.

10 best kettlebell workouts

Choosing the Best Kettlebell Weight For Women

Ladies, you are stronger than you think you are.

Women carry children with one arm, drag large suitcases through airports and have lots of natural strength in the legs and buttocks.

Women are strong and should lift heavier weights.

One of the largest misconceptions is that women should be using small 3lb weights to avoid bulking up. As mentioned earlier, women have very little growth hormone so bulking up will not be a problem.

When you perform kettlebell exercises correctly you use your whole body, you drive with your hips and legs, you burn a lot of calories and use 100’s of muscles at once. You need to lift heavier weights to activate all these muscles.

Here are the kettlebell weights that I use with all my female clients as well as in my kettlebell classes:

  • 8kg / 15lbs – Starting weight (I have never had a client who couldn’t start on this weight)
  • 12kg / 25lbs – Athletic women will progress to this weight within 6 weeks, especially for two handed swings
  • 16kg / 35lbs – Stronger women will be using this weight for many two handed exercises within 6 months

Related: Complete Guide to Buying Kettlebells and 7 Types to Avoid


7 Best Exercises for a Women’s Kettlebell Workout

I’ve listed below the exercises that women will get the most benefits from within their kettlebell workout. There are in order of importance so start at the top and work your way down.

1 Kettlebell Single Arm Deadlift

Kettlebell deadlifts are a great kettlebell workout for female beginners
Kettlebell Single Arm Deadlift

Muscles Used: Glutes, Hamstrings, Quads, Hips, Core, Back
Why it’s important: The corner-stone of a women’s kettlebell workout and the one exercise that all women should focus on. The single arm deadlift sends the focus right to the back of your body and into the glutes. For a strong, lifted and stunning backside this is the exercise to work on.

The single arm deadlift will also raise your heart rate and burn a lot of calories for you. Don’t be afraid to increase the weight here once you have mastered the technique.

I’ve had ladies lifting a 32kg kettlebell with this exercise.

Related: 7 Best Glute Exercises Using Kettlebells

Watch the video of the Kettlebell Single Arm Deadlift below:


2 Kettlebell Single Leg Deadlift

Kettlebell Single Leg Deadlift
Kettlebell Single Leg Deadlift

Muscles Used: Glutes, Hamstrings, Hips, Core (front and back)
Why it’s important: The body connects the legs and hips with the shoulders and arms via the core muscles. The single leg deadlift works hard into the core muscles connecting the shoulder with the opposite hip via the cross body sling system.

10 best kettlebell workouts

Mastering the single leg deadlift will not only give you stunning torso but also protect your spine from future exercise injury. Oh, and it’s a great exercise for conditioning the hips, glutes and hamstrings too!

Related: Complete guide to the single leg deadlift exercise

Watch a video of the Kettlebell Single Leg Deadlift below:


3 Kettlebell Swing

Kettlebell Swings should be in all kettlebell workouts for women
Kettlebell Swing Two Hands

Muscles Used: Glutes, Hamstrings, Hips, Quads, Core, Back
Why it’s important: Once you have mastered the two exercises above then this is where the fun will really start. Kettlebell swings will quickly become your number one fat burning exercise.

Not only do kettlebell swings hit over 600 muscles in the body but they are also very cardiovascular. Get ready for a cardio, strength, and super fun exercise all rolled into one.

Learn more: 4 steps to master the kettlebell swing for beginners

Watch the video of the Kettlebell Swing below:


4 Kettlebell Turkish Get Up

Turkish Get Up is a great female core strengthening exercise
Kettlebell Turkish Get Up Exercise

Muscles Used: Glutes, Hamstrings, Hips, Quads, Core, Triceps
Why it’s important: The Turkish Get Up is a big fully body exercise that not only works deep into your core muscles but also improves your joint mobility too. If ever you feel stiff or tight then the Get Up will certainly help.

The Get Up is a beautiful movement that can be savoured and enjoyed from start to finish. Invest time into the Get Up and your body will thank you for it.

Discover more: Ultimate guide to the kettlebell turkish get up

Watch the video of the Turkish Get Up below:


5 Kettlebell Row

Kettlebell Regular Row Exercise
Kettlebell Regular Row Exercise

Muscles Used: Glutes, Hamstrings, Hips, Quads, Core, Shoulders, Back, Biceps
Why it’s important: The row is a crucial exercise that will focus into the back as well as the rear of the shoulders. Performing the row standing as demonstrated below also works into the legs and core too.

The row exercise will help pull your shoulders back and improve the appearance of the chest. It is also great for counteracting all that sitting that so many of us have to do each day.

Learn more: 6 kettlebell row variations you need to know

Watch the video of the Kettlebell Row below:


6 Kettlebell Thruster

Kettlebell Thruster Exercise
Kettlebell Thruster Exercise

Muscles Used: Glutes, Hamstrings, Hips, Quads, Core, Triceps
Why it’s important: There are not many muscles left untouched by the Squat and Press. You can perform the exercise either with one hand and change after a certain amount of repetitions or use two hands.

One of the biggest mistakes made with this exercise is not squatting deep enough. Work hard to get your thighs down to level with the floor for an added glute activation bonus.

Related: Master the Kettlebell Thruster the Ultimate Full Body Exercise

Watch the video of the kettlebell thruster below:


7 Kettlebell Side Lunge

Kettlebell Side Lunge is great for females
Kettlebell Side Lunge Exercise

Muscles Used: Glutes, Hamstrings, Hips, Quads, Core
Why it’s important: The side lunge will not only open up your hips but also condition great legs and a lifted backside. The deeper you can perform the side lunge the better but you should start off steady and work on getting deeper and deeper into the movement with every repetition.

Related: 16 Kettlebell Lunge Variations from Beginner to Pro

Watch the video of the Side Lunge below:


8 Push Ups (Bonus exercise)

Push Ups are important for women's workouts
Bodyweight Push Ups Exercise

Muscles Used: Glutes, Core, Chest, Triceps
Why it’s important: Men have a naturally stronger upper body than women which usually results in them avoiding the Push Up. If you want to firm up your chest, core and backs of the arms then Push Ups are very important.

10 best kettlebell workouts

If you struggle with full push ups then increase the elevation of your hands to a table. Once you can perform 10 repetitions lower your hands to a bench, then finally the floor.

Related: 13 bodyweight exercises you should use with your kettlebell workouts


How Often Should Women Workout with Kettlebells?

How often you workout will depend on how quickly you recover from your last workout. Following each workout your body needs time to repair the tissue damage and restore balance or homeostasis.

Failure to rest long enough between workouts will result in over fatigue, possible injury and an inability for your muscles to increase in size and shape.

Ladies naturally recover from exercise quicker than men. Men can be sore for up to 72 hours following a workout whereas women are usually sore for 24 hours only.

However, your body’s ability to recover from exercise is affected by more than just your gender.

  • Age
  • Quality of Nutrition
  • Workout intensity
  • Daily activity
  • Genetics
  • Athletic experience

All these factors will effect how quickly you recover from your last kettlebell workout.

So ultimately you need to listen to your body and if you feel tired or demotivated then take an extra days rest.

As a general guide aim for shorter kettlebell workouts (see workouts below) but more often, 3-5 workouts per week is a good start.

If you feel you can handle more then get outside and cycle, walk, swim and just stay active.

Remember the old story of the “tortoise and the hare”, the tortoise takes his time and eventually wins the race beating the impatient hare.

You should also think of exercise long term. Be consistent. Practice workouts rather than forcing workouts.


3 Kettlebell Workouts For Female Beginners

Here are 3 kettlebell workouts to get you started.

Progress slowly, if you feel sore after the workout take a day off.

Aim for 3 – 5 workouts per week.

Start with workout 1 and don’t move onto workout 2 until you can complete 3 circuits comfortably.

Workout 1 – Beginner Kettlebell Workout for Women

  • Kettlebell Single Arm Deadlift – 12 reps each side
  • Kettlebell Squat and Press – 12 reps (6 each side or 12 holding the kettlebell in both hands)
  • Kettlebell Row – 12 reps each side
  • Push Ups – 12 reps (use a table, stair, bench if you need to make it easier)
  • Rest 60 seconds and repeat total of 3 rounds

If the Squat and Press is too much then just perform squats without the press. Remember to focus on technique and on the depth of the squat.


Workout 2 – Core Kettlebell Workout for Women

  • Kettlebell Single Leg Deadlift – 6 reps each side
  • Kettlebell Side Lunge – 6 reps each side
  • Kettlebell Squat and Press – 12 reps (6 each side or 12 holding the kettlebell in both hands)
  • Kettlebell Turkish Get Up – 3 each side
  • Rest 60 seconds and repeat total of 3 rounds

This female workout is a lot more technical than the first one. There are more demands on the core muscles, balance and technique. Take your time and get the exercises right.


Workout 3 – Full Body Kettlebell Workout for Women

  • Kettlebell Turkish Get Up – 3 reps each side
  • Kettlebell Swing – 20 reps
  • Kettlebell Side Lunge – 8 reps each side
  • Kettlebell Squat and Press – 10 reps each side
  • High Knees – 50 reps (run on the spot lifting your knees up high, count just one leg)
  • Rest 60 seconds and repeat total of 3 rounds

Now we really start to get that heart rate up. Enjoy!


Conclusion

Kettlebells workouts for women are a great choice and highly effective. Moving away from cardio based workouts and onto resistance based workouts will have a huge impact on the female body.

If you are not getting the results you want from your current workouts then kettlebell training could be the answer.

I’ve personally seen kettlebell training change women’s attitudes towards weight training and completely reshape the way they look.

If you would like to take your body and training to the next level and add a new dimension of skill and fun then I highly recommend you get started today.

Best of luck and take care, Greg

See my 12 week women’s kettlebell program here

10 best kettlebell workouts

Are you a woman who loves kettlebells? Let me know in the comments below…

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    1. R.T.R Avatar
      R.T.R

      Hello. I like your website and I will try some of your workout next time! The video is very clear and easy to understand.

      I would like to tell a little about myself.I have been practicing KB for 5 months now. I like to do KB because I can do whenever I want ,and I can practice on barefoot. I am a huge fan of calisthenics workout and I thought KB will help to get my body stronger. I’m 42,@103 lbs (5’1”) but I just executed TGU with 35 lbs for 4 reps each. KB wears me out quite a bit but even so I run better next day even I am pretty sore. My goal is that I would like to keep my healthy body and stay active until I die lol

    2. Petra Avatar
      Petra

      thanks for the well executed tutorials, I am just finding my way back to the joy of KB workouts after a few years of not being able to and needed some reminders, very helpful. KB’s are the most effective way to train without a doubt, when I started a few years ago I saw results very quickly and they were not just physical, improved my mood and mental wellbeing overall as well.

    3. louisa parker Avatar
      louisa parker

      Why no shoes πŸ™‚

      1. Greg Brookes Avatar

        It’s important to keep the heels close to the floor Louisa to increase activation of the posterior chain (back of the body). It is also very unnatural to wear heeled shoes as it forces muscle shortening and subsequent adjustments up and through the rest of the body.

    4. Andrea Reyes Avatar
      Andrea Reyes

      Hi! So I use to be in shape when I was in the army and I’ve been out for over six months and put on some weight. But I want to know what each of the workouts listed, workout 1, workout 2, and workout 3, how many calories do they each burn?

    5. Loretta Avatar
      Loretta

      hi Greg! I used to work out 4x a week at a muay thai gym and we always warmed up with 100 Russian swings. I managed to work my way up from 8kg to my peak of 20kg for all 100 swings. I’ve since moved and now only have access to either 16kg or 24kg, and 24 was too heavy even at my best, so 16 it is. I do 100 swings a day (most days) but I’d like to add to the workout. I love turkish getups but the 16 is a bit too heavy for that (a bit afraid to try to be honest). What would you recommend? Not sure if I can do any of the one-arm lift above head ones at the moment!

      thanks so much for these great workouts!

      1. Greg Brookes Avatar

        Hello Loretta, you can use your 16kg with 2 hands and practice the Squat and Overhead Press to build up strength. In the meantime, you can also practice the Turkish Get Up without a kettlebell or use a dumbbell instead.

        1. Loretta Avatar
          Loretta

          That’s a great idea, thanks so much! started with overhead presses today. πŸ™‚

    6. Carmen Anderson Avatar

      Love the videos. I’m always unsure if I’m using correct form.

      I have one kettlebell weight (8 kg) and it’s great for lower body exercises or exercises where I use my whole body. However, I’m not strong enough to use that kettlebell for most single arm workouts like rows or thrusters.

      Do you have any recommendations for kettlebell exercises that I can manage with my 8 kg kettlebell to build up my arm strength?

      1. Greg Brookes Avatar

        Thanks Carmen, you can always practice squat and overhead presses with both hands on the kettlebell to make it easier. You should also be working on closed chain exercises like push ups, planks and shoulder taps.

    7. KC Avatar
      KC

      Greg,

      Thank you SO MUCH for your very informative videos and sample workouts. I am a stay-at-home mother of two toddlers and I’ve been looking for some new inspiration to get me working out again and to drop about 5-10 lbs from my lower half. In the past I’ve completed programs like P90X but now my kids don’t leave me alone long enough for long workouts and I have some stubborn weight in my thighs that wasn’t getting the attention it needs. My husband is forever promoting kettlebells and I have been resistant because I couldn’t get the swing right. But your step-by-step suggestions are exactly what I’ve been looking for as I’m hoping to improve technique and target my whole body (especially the lower half) in less time. Thank you for taking the time to share this. One last thing, I love twisting. Could you perhaps suggest one twisting kb exercise (to target obliques)? Thx!

      1. Greg Brookes Avatar

        Hi KC, so pleased to hear that you are enjoying your kettlebell training. If you want to get a little more rotation into your workouts but without jeopardising injury to the lower back then I’d work on your single handed swing. All the best.

    8. Maria Avatar
      Maria

      Hi Greg!
      I’ve got a 12 kg kettlebell and I’d like to know if it’s possible to achieve a fit body exercising with it from 3 to 4 times a week.
      I usually do this:
      – Warm up (2 rounds of 20 kettlebell around the world, 20 single arm swing)
      – Tabata: clean
      – Tabata: push press
      – Tababata: snatch
      Then I usually do a short wod including goblet squats or push ups, russian twists, etc.

      Thank you so much!

      (Sorry for my english, I’m spanish πŸ™‚ )

      1. Greg Brookes Avatar

        Sounds like you are off to a good start Maria – take a look at my 25 Best Workouts to help you progress!

    9. Melanie Grenyer Avatar
      Melanie Grenyer

      Hi Greg. I am a recent convert to kettlebells (12 months ago) and love them – a full workout every time. I am working my through your Women’s Kettlebell Program (thank you very much!) and have a question about swings. Clearly, you feel they are the best all round exercise, but as I have long term lower back problems, I am starting to feel they are not for me. I am OK with squats, where the kb is static and close to my body, so could I substitute them (even though I realise they may work a different set of muscles)? I have only ever worked out at home so, although I try hard to maintain a good technique, there is no expert checking what I do – I don’t want to risk injuring myself by performing the swing incorrectly.

      1. Greg Brookes Avatar

        Yes Melanie that is the perfect solution, switch to squats until you can have someone monitor your technique. Take care

    10. KLauzz Avatar
      KLauzz

      Your lessons & workouts are fantastic!

      Curious on your opinion of the following kettlebell workout? : 15 of each dead lifts, goblet squats, Russian swing, around the world (left then right), Russian swing again – after the 15 of ea count down 14 of ea and so on until you get to 1. Is there anything you’d add to that?
      Thanks again for this site!

      1. Greg Brookes Avatar

        It will depend on your goals Klauzz, that is a very large workout and a total of 15 sets. I’d not want perform that workout very often! I’d say there is too much deadlift pattern in that workout (swings and deadlifts) and add in the squats and its way too much. I’d increase the weight and reduce the numbers.

    11. Lisa Avatar
      Lisa

      Hi Greg!

      Thank you so much for providing so much valuable info on kettlebell training, love your workouts! I am looking to sign up for your 12 week womens program soon but curious as to when to change your routine. If I am following one of your full body circuits do I keep the same workout 3x a week for a month lets say? or should be changing it more frequently?

      thanks and keep up the awesome work πŸ™‚ cheers from Canada!

      1. Greg Brookes Avatar

        Hi Lisa, yes changing your routine is very important to keep making progress. It will depend on your experience how often you change your workout, you should be OK for 2-4 week on the fully body program before needing to change. Remember you can always change the weight or perform more reps of each exercise to make it more challenging.

        The 12 week women’s kettebell program offers a slightly different workout each time to always keep your body changing.

    12. Cheryl Boyce Avatar
      Cheryl Boyce

      I’m new to kettle bell but a fast learner. I’m starting myself with a 5lb kettle bell since I am new to using it. Will the 5lb kettle bell show results as well as the heavier ones ? Methinks if I do more reps n longer sets with the 5lb one, I still will get desired results.
      Looking forward to the awesome work outs.

      1. Greg Brookes Avatar

        Hi Cheryl, it may sound a lot but I would start with an 8kg (15lbs) kettlebell, see why here, and then follow my beginners video series. Best of luck!

      2. Veronica Lee Ellis Avatar
        Veronica Lee Ellis

        Having experienced both, I can say with certainty, get the 15-lb kettlebell! The 15-lb kettlebell engages the core much more than the 5-lb kettlebell does, especially on the Turkish Get-Ups. Use the 5-lb kettlebell to learn the movements and practice them until you have good form, then level up! Don’t fear your own strength, the results are worth it.