Training with kettlebells is a great way to tone your body and improve your fitness. It offers a wide range of benefits, from pumping up total body strength to burning body fat and improving core strength and stability.
It's important to choose the right kettlebell weight for your needs. Due to the wide selection of kettlebells on the market, finding the appropriate weight for the exercises you want to do can be tricky.
In this article, we'll share our kettlebell weight recommendations for men and women and why you should add kettlebell training to your routine.
Why use a kettlebell?
There are many reasons to use kettlebells or incorporate them into your workout routine. Kettlebells have become more popular and well-loved for the following reasons:
1. Versatility
Kettlebells can be used for a wide range of exercises, including Turkish get-ups, rows, swings, and goblet squats, which target different muscle groups simultaneously. Whether you're a beginner lifter or an advanced athlete, this is a great way to add weight without loading a bar on your back.
2. Efficiency
Kettlebell exercises are known for their ability to improve cardiovascular fitness while building strength and endurance. As a result, they are a time-efficient option for those looking to improve their overall fitness.
Kettlebells are also compact and easy to use and store in small areas. Adjustable kettlebells, in particular, are a space-efficient option for small home gym setups.
3. Accessibility
Kettlebells are often less expensive than other types of weightlifting equipment, making them more accessible to most people.
4. Low-Impact
Kettlebells are a low-impact form of exercise, making them an excellent choice for those recovering from injuries or reducing stress on the joints.
5. Fun
Many lifters find kettlebell exercises more enjoyable than traditional strength training exercises due to their dynamic nature, including swinging and fluid movements. This feature appeals to fitness enthusiasts who tend to get bored with programming and need to keep things fresh for consistency and motivation.
What weight kettlebell should I use?
One of the most common (and important) questions we get is: what kettlebell weight should I get?
Kettlebells, like most exercise equipment, are not one-size-fits-all.
If you're new to kettlebells and aren't sure how much you'll enjoy the workouts (hint: you'll love them), or you're not quite ready to invest in a full set, you'll need to decide what kettlebell weight to buy.
Selecting the right weight will not only help you make the most of your workout, but it will also help you avoid injuries.
Kettlebell Weight for Men
It's important to begin with a reasonable weight. In other words, don't let your ego set the tone of your training. Starting too heavy will diminish the quality of your movements and impact your completion and consistency. Lift smarter, not harder.
If you're a beginner to intermediate, we recommend 12 kg, 16 kg, or 24 kg kettlebells.
If you're a beginner kettlebell user with prior weight training experience or are athletic, you might feel more confident starting with a 20 kg.
If you're more advanced, you can go all the way up to 24 or 32 kgs.
If you’re concerned that the weight is too light, don’t be!
Remember, instead of starting with the biggest and heaviest kettlebell, choose a lighter weight to concentrate on your technique. Once you've mastered your form, you can gradually increase the weight as your strength and experience grow.
Kettlebell Weight for Women
Women new to strength and conditioning typically begin with 6 to 12 kg kettlebells. Women with athletic experience, on the other hand, can begin with a 12 or 16 kg kettlebell.
If you are an experienced kettlebell lifter, you can use weights up to 20 or 32 kg.
At this level, it is important to be able to prioritize form and manage heavy weights safely to avoid injury. Take the time to develop a solid understanding of kettlebell exercise technique and use spotters as needed.
Kettlebell Weight Guide Summary
If you are new to kettlebell training and only want to perform a few simple exercises, then almost any kettlebell will do.
However, if you want to get the most out of your kettlebell training and perform advanced kettlebell exercises, you will need to choose a good-quality kettlebell.
Whether you're a beginner or a seasoned pro, Bells of Steel kettlebells are an excellent choice in helping you achieve your goals and overcome the common dilemma of using the wrong weight or style of the kettlebell, which can lead to injury or lack of progress.
We hope the recommendations in this article will help you decide which kettlebell weight is best for your fitness goals.
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