Choosing a kettlebell
What size kettlebell should I start with?
Start with one kettlebell you can press overhead for 5 controlled reps on each arm. For most beginners that is between 8 and 16 kg (18–35 lb): many women start with 8–12 kg and many men with 12–16 kg. If you can only buy one bell, choose it for the press, not the swing, because the press is the movement most limited by weight.
By Trevor Shan · Founder & head coach · Updated
The 5-rep press test
Kettlebell Body's Foundation program uses one simple rule: use a kettlebell you can press for 5 controlled reps on each side. Clean or lift the bell to your shoulder, brace, and press it overhead. If all 5 reps go up smoothly without leaning back or twisting, the weight is right for the whole program's first month.
If you can press it 10 or more times easily, it is probably too light for swings and squats. If you cannot press it at least 3 times with control, start lighter.
Common starting weights
These are the same starting ranges the Kettlebell Body app gives, and they are starting points, not rules. Strength varies more between individuals than between groups, so let the press test decide.
| Starting point | Kilograms | Pounds | Good for |
|---|---|---|---|
| Lighter start | 6–8 kg | 13–18 lb | Learning the press and get-up, or returning from a long break |
| Most women | 8–12 kg | 18–26 lb | Swings, squats, presses, and a full first program |
| Most men | 12–16 kg | 26–35 lb | Swings, squats, presses, and a full first program |
| Stronger start | 16–20 kg | 35–44 lb | People who already lift and pass the press test easily |
Swing weight versus press weight
Most people can swing a kettlebell much heavier than they can press, because the swing is driven by the hips and legs. If you buy two bells over time, a common setup is a lighter one for presses and get-ups and a heavier one for swings.
If you are buying only one, choose the press weight. A bell that is slightly light for swings is still useful; a bell you cannot press stalls half of your workouts.
When to go heavier
Move up when your workouts consistently feel controlled at the top of the prescribed target. In the free Foundation workout, that means finishing more than the 10-round target with smooth reps; if the work stopped feeling controlled, keep the same weight. Classic kettlebell sizes go up in 4 kg steps (8, 12, 16, 20, 24 kg), and some brands add 2 kg in-between sizes. Either way a jump is a real change, so expect your reps to drop at first.
When you need a second kettlebell
You can train for months with one kettlebell. Double-kettlebell work needs a matching pair of the same weight; in Kettlebell Body's Foundation program, that starts in Month 2. Buy the second bell at the weight you already press comfortably, not a heavier one.
What to look for when buying
- A smooth, single-piece cast iron or steel handle with no sharp seams.
- A flat base so the bell sits still between sets.
- A handle wide enough for two hands for swings and goblet squats.
- Fixed-weight bells are simplest; adjustable bells save space if you plan to move up several sizes.
Frequently asked questions
What size kettlebell should a beginner woman start with?
Many women start with 8–12 kg (18–26 lb). Confirm with the press test: choose a bell you can press overhead 5 times on each arm with control.
What size kettlebell should a beginner man start with?
Many men start with 12–16 kg (26–35 lb). Confirm with the press test: choose a bell you can press overhead 5 times on each arm with control.
Is a 10 kg kettlebell enough?
For many beginners, yes, especially for presses, squats, and learning the swing. When 10 kg presses feel easy for 10 or more reps, add a 12 or 14 kg bell for swings and squats.
Should I buy one heavy kettlebell or two light ones?
Start with one bell at your press weight. Add a second bell later: either a heavier one for swings, or a matching pair when your program introduces double-kettlebell work.
Keep exploring
Start with the bell you have
Kettlebell Body is a kettlebell and bodyweight training app by coach Trevor Shan: an eight-week Foundation program (four workouts a week, one kettlebell in Month 1, then two), coach-led exercise videos, guided timers, and progress tracking. It is available on iOS and Android, and Foundation Week 1 is free with no card required.
Foundation Month 1 uses one kettlebell, and the first week is free. The app helps you decide when to keep the same weight or move up.
Week 1 is free with no card required; membership is US$29.99/month or US$239.99/year after that. Compare kettlebell apps
