Author: Karla Sofía Gómez
One of the first questions we ask ourselves when starting to train with a kettlebell is: And what weight can I start with?
Well, there is no simple answer of A or B... but we can start by considering various aspects of our physical condition, weight and goals.
Choosing the size and weight of your kettlebell depends on a few factors.
But first let's define what you need to use a kettlebell for:
1. Ballistic movements (explosive): swings, cleas, snatches, changes of position or hand.
2. Controlled and isolated movements: Get ups, military press, overhead press, squats, lunges, among others.
So, for explosive movements we seek to incorporate a heavier kettlebell, in controlled movements a kettlebell is better that allows us to do the movement taking great care of the form throughout the range of motion (a lighter kettlebell).
Other very important factors to consider in our decision are age, weight, physical condition, experience lifting weights and mastery of technique.
So, already covering these important points we can move on to the following.
MEN: Due to their physiological testosterone production they will have greater muscle mass and bone density, allowing them to carry more weight.
BEGINNER MEN: 8 kg or 18 lbs up to 12 kg or 26 lbs
PHYSICALLY ACTIVE MALE: 16 kg or 35 lbs up to 20 kg or 44 lbs
ATHLETIC MALE: Start with 16 kg or 35 lbs up to 24 kg or 53 lbs
RECOMMENDED KETTLEBELLS KIT:
16kg and 20 to 24kg
WOMEN: Due to lower testosterone production and drastically different bone complexion, a woman requires slightly lower weights. However, many women make the mistake of working with too little weight following the common taboo of thinking that carrying more weight can increase their muscle size. Physiologically speaking, it is quite difficult for a woman to gain weight beyond the structural level because she does not produce enough testosterone to generate that amount and type of muscle fibers.
BEGINNER WOMAN: 6 kg or 13 lbs up to 8 kg or 18lbs
PHYSICALLY ACTIVE WOMEN: 8 kg or 18 lbs up to 12 kg or 26 lbs
ATHLETIC FEMALE: 12 kg or 26 lbs up to 16 kg or 35 lbs.
RECOMMENDED KETTLEBELLS KIT:
6 or 8 kg, 10 kg and 12 kg
Now that you know what weight you need...
Let's have fun learning to train with our Kettlebells!
|
CONDITION |
MAN (Weight) | WOMAN (Weight) |
|
Beginner |
8 kg or 18 lbs up 12kg or 26lbs |
6 kg or 13 lbs up 8kg or 18lbs |
|
Active |
16 kg or 35 lbs up to 20 kg or 44 lbs |
8 kg or 18 lbs up to 12 kg or 26 lbs |
|
athletic@ |
Start with 16 kg or 35 lbs up to 24 kg or 53 lbs |
start with 12 kg or 26 lbs up to 16 kg or 35 lbs. |
|
Kit |
16kg and 20 to 24kg |
6 or 8kg, 10kg and 12kg |