Last Updated on 10 August 2026 by Greg Brookes
If you are buying your first kettlebell, the biggest mistake is choosing the weight as if you were buying a dumbbell.
Kettlebells are designed around large, full-body movements such as Deadlifts, Swings, Squats, Cleans and Presses. Your hips and legs can handle considerably more load than your arms can in an isolation exercise.
So the right starting kettlebell should be heavy enough to teach you to use the whole body, but not so heavy that you cannot control the basic movements.
The Quick Answer
For a healthy beginner learning the basic kettlebell movements, these are the starting weights I have found most useful in practice:
Women
Start with 8 kgFor most beginners, 8 kg gives enough resistance to learn Deadlifts, Goblet Squats and other basic movements properly.
If you already have a solid strength-training background, 12 kg may be appropriate for your stronger lower-body movements.
Men
Start with 12 kgFor most beginners, 12 kg is a sensible first kettlebell for learning the basic movements.
If you already have good strength-training experience, 16 kg may be appropriate for Deadlifts and two-handed Swing practice.
A simple guide to common starting kettlebell weights. Your training history and the exercise you are performing still matter.
Watch: choosing your first kettlebell weight
Why Your First Kettlebell Should Not Be Too Light
The kettlebell is not simply a dumbbell with a handle on top. The shape of the bell and the exercises we use it for encourage whole-body movement.
The Single-Arm Deadlift is a good example. It uses the hips and legs, which are much stronger than the smaller muscles of the arms and shoulders.
If the kettlebell is too light, beginners often stop using the hips properly and start lifting with the arms instead.
Once you have learned the Deadlift, you can progress towards the Kettlebell Swing. That is where a suitably weighted kettlebell becomes particularly important.
What Kettlebell Weight Should a Woman Start With?
For most women who are new to kettlebell training, I recommend starting with an 8 kg kettlebell.
Someone with previous resistance-training experience may be comfortable starting with 12 kg for Deadlifts, Squats and some two-handed exercises, but 8 kg remains useful for learning movements that require greater control.
Many women initially pick up an 8 kg kettlebell and think it feels heavy. Once they use it for a proper hip-dominant exercise, the weight usually makes much more sense.
What Kettlebell Weight Should a Man Start With?
For most men who are new to kettlebell training, I recommend starting with a 12 kg kettlebell.
If you already have a good background in resistance training and can hinge well, a 16 kg kettlebell may be suitable for Deadlifts and two-handed Swing practice.
There is no advantage in starting heavier simply because you are strong. The first objective is to learn the movement patterns and control the kettlebell properly.
Common Kettlebell Sizes
Traditional kettlebell sizes were based on Russian poods, which is why 16 kg, 24 kg and 32 kg are still common. Modern manufacturers also offer useful intermediate sizes.
| Kettlebell | Approx. pounds | Typical role |
|---|---|---|
| 8 kg | 18 lb | Common first bell for women and lighter controlled exercises |
| 12 kg | 26 lb | Common first bell for men and progression weight for women |
| 16 kg | 35 lb | Traditional 1-pood bell and common Swing progression |
| 20 kg | 44 lb | Useful bridge between 16 kg and 24 kg |
| 24 kg | 53 lb | Heavier lower-body and two-handed work |
| 32 kg | 71 lb | Advanced strength work |
What If You Are Between 2 Kettlebell Weights?
If you are completely new to strength training, returning after a long layoff, older, recovering from injury or unsure about your movement quality, choose the lighter of the 2 sensible options.
If you already train with weights and have good lower-body strength, the heavier option may be more useful for Deadlifts and Swings.
That is exactly why I keep the detailed exercise-by-exercise recommendations on a separate page: What Kettlebell Weight Should You Use for Different Exercises?
Where to Go Next
Once you have chosen your starting weight, these guides answer the next questions without trying to squeeze everything onto this page:
Frequently Asked Questions
What is a good kettlebell weight for a beginner?
For most healthy beginners, I recommend 8 kg for women and 12 kg for men. Someone with previous strength-training experience may be able to start heavier for Deadlifts and two-handed exercises.
Is an 8 kg kettlebell too heavy for a beginner woman?
Usually not when you start with strong full-body movements such as the Deadlift and Goblet Squat. It may feel heavy if you judge it using an arm exercise, which is not how I recommend learning kettlebell training.
Is a 12 kg kettlebell good for a beginner man?
Yes. For most men new to kettlebells, 12 kg is a practical starting point. Men with previous resistance-training experience may prefer 16 kg for Deadlifts and two-handed Swing practice.
Should I buy a lighter kettlebell to learn technique?
Not automatically. A kettlebell that is too light can encourage poor mechanics during Deadlifts and Swings. Choose a manageable weight that still requires you to use the hips and legs properly.
Do I need different kettlebell weights for different exercises?
Eventually, yes. Lower-body and two-handed exercises usually allow more load than Presses, Turkish Get Ups and other controlled single-arm movements. Use the dedicated exercise-weight guide for those recommendations.
When should I move up to a heavier kettlebell?
When you can perform the exercise consistently with good technique and the current weight is no longer providing enough challenge. The detailed progression criteria are covered in the dedicated weight-progression guide.
Best article I’ve seen on the subject..
Thanks.
Great read, thank you!
I am already very active and regularly use a pair of 10kg dumbells for compound moves and high rep isolations, based on the differences would you still recommend starting with a 12kg as a female or would it be wise to go straight for a 16? (unfortunately I can’t quite afford both). Thank you.
I’d start with a 12kg Sammy due to the more dynamic movements used in kettlebell training.
Hi Greg. This article is really useful. I started using kettlebells about eight months ago and have been using a 10kg weight. I would like to progress but they’re so expensive I don’t want to buy the wrong weight. Would you recommend a 14 or 16kg for my next weight? I am tall and slim and would like to build lean muscle and increase strength, especially in my lower body. Thank you.
Hello, If you have weight training experience then I’d recommend the 16kg.
Wondering when you said all the kettlebell weights you used in 12 years teaching.. Any reason you did not find the use for the 28kg kettlebell?
since the pandemic everything is sold out and as a woman I cant find 8kb kettlebell. Is using 10 kb kettlebell ok? for first timers or that would be too much weight for me as a start. thank you?
A 10kg kettlebell would be OK for many beginner exercises including the single arm deadlift and goblet squat. You will certainly grow into this weight quickly.
I am very interested in your programs! I am 67, been a corporate “desk-ranger” for most of my life. I went on a diet, lost 80 pounds and have been doing some serious resistance band training to begin to get in shape. Regarding the KB weights: I assume that I can start low and master the beginner exercises over a couple of months to strength everything (especially connective tissue) and then go back with a heavier KB – is that what you would do at my age? I just don’t want to get injured and not be able to exercise and move forward in this effort. A slower and longer “start-up” seems to be the best path – but I don’t know. Can you give me your thoughts?
Yes you are exactly right Ralph, you can start gradually with these 5 beginners exercises and follow along workouts.
Hi Greg ,I am profusely thankful to you and your workouts..they are interesting and I look forward to doing those exercises.Thanks once again.
Hi Greg
Thanks for the great tips. I went with the set of 15/25/35/50 to cover myself and my wife. The ones you suggest get great reviews on Amazon.
Just curious – what are your thoughts on using them with a vibration table?
Many thanks
Mike
I personally think vibration tables can be ok for working on stabilising joints during static exercises like planks for example. However, for kettlebell training there is already a lot of moving parts so I’d just focus on a nice steady floor to begin with.
Hi Greg,
I’m a writer for SparkPeople.com. I’m working on an article about kettlebell moves. I was wondering if it would be okay for me to quote you in the article if I include a link back to your website?
Many thanks,
Melissa Rudy
Sure thing Melissa, anything I can do to help just let me know.
Hi Greg
Allways a lot of good tips and explanation video.
Start using kettlebell from a couple of years and i really like training using 10 and 16 kg kettlebell. Thanx
I am 78 and have been using KGB for about six months, what sort of weights should I use?
I’ve listed my suggestions above Derek.
is it ok to go heavier than 35lbs for the swing
Sure Tracey, if your technique is spot on