Choosing Kettlebell Sizes (For Men & Women) 

My bit of advice is... unless you’re competing in something don’t get hung up on going heavy. Concentrate on longevity and injury prevention over big numbers.

I'm new to kettlebell training and had no idea where to start as far as choosing the different weights so this video was perfect for me.

Great recommendations. Good luck to anyone just starting on their kettlebell journey.

Thank you for your insight on this subject!

Great set of information. Thanks for sharing!

Zack! The exact video I was looking for. Thank you!

Solid recommendations!

Very helpful video! Thanks

Great content, thanks for sharing

Very informative no nonsense video

Great advice! 👏👏🔥 Kettlebells are such a fun toy to play with! 👍

That was absolutely cool, great info for a beginner.

very informative, thank you

Very helpful. Thank you.

Thank you, this is a great help

Great video Zack, I'm 61 and need to get rid of some belly fat and work on my abs so today I picked up an 8kg kettlebell I've have a few small work outs today and I'm lookin good already!!..lol

One 16, two 20 and two 24 is the perfect set for me.

Had a hard time during COVID to buy competition bells. Found cast bells. My next will be next month, Kettlebell king adjustable competition, 2 as I use 2 at a time. Looking forward to using those as that was what I was looking when I began. Will never have to buy another one.

Very helpful thank you

Great! Thank you!

Your recommendation are on the heavy side, more prone to injury unless you are a longtime weightlifter. Much benefit can come with much lighter kettlebells.

I've been kettlebelling on and off for over 12 years. I started with a 16 kg, then got a 20 kg, then a 24 kg, and finally a 32 kg. Now, all I've got is the 16, 24, and 32. It's all I'll ever need. I've never liked doing double kettlebell work. It reminded me too much of being in a gym and using dumbbells. But that's just me.

Been really focused on home workouts since last year. Just ordered a 16kg kettlebell to begin with. Thanks for the info :)

Good morning, I finally found very good information about the kettle bells, I am going to be a new beginning at this journey so I sure appreciate the information thank you very much, 🙏💪👌👍

Kettlebells I have used also have the pound weight of the kettlebell as well as the kg weight inscribed on the kettlebell.

On behalf of Australia - thanks for using Kg's Hendo!

Great info Zack! Even now, 3 years later I still use my first kettlebell🔥🔥🔥

Great info for beginners, for trained peoole i wouldnt recommend it. I'm not a strong guy and thus bought a 16kg first, then found out i could press 24kg 8 times. Just try his tipps with kettlebells from friends/ fitness centers

Good vid

i bought some cheap kettlebells with chrome handles and loose fillers. i want to invest in a proper set. can't decide between competition and cast iron (have decided on kettlebell kings) i will never compete. is there any reason for me to choose the more expensive competition bells?

i've been using two kettlebels, one is 16kg and a 24kg. these 2 kettlebels sizes was the best for 1,5 years. i don't pretty much needed anything else.

Hi! Is your physic from kettlebells only? Please reply,thanks

16kg for an advance lifter for a man conditioning wise. Because if your kettlebell program for a 16kg will eventually carry through other lifts like compound barbell exercises. I use one 16kg to 20kg most for general fitness so if ever i have the opportunity to go to a gym i can still have stock strength to lift high numbers . I have one 16kg KB but i power hang clean 256lbs Im 5’8 male 39 years old ❤. Well thought programing will give you longevity ❤

Thanks for the video! Interesting you say that because in spanish they are known as "pesas rusas" ="russian weights". 💪

Go to a commercial gym first, try out the equipment, then decide what to buy.

Zach, what do you recommend for a 130 lbs guy just looking to start kettlebell training who's in reasonable shape already but wants to increase strength, endurance and all round fitness? Thanks, man.

What do you think about the bowflex kettlebell?

Hi, do you recommend purchasing a pairs of kettle bells right off the bat? Example getting 2 sets of the 12,16,24 for beginners? Thanks

Zack you're obviously doing something right as I got this video randomly recommend to me in my feed by RU-vid (this is Matt from Life Time by the way, glad to see you're still getting after it)

just bought my first competition kettlebells, 16 and 24 kg. I still have my older 20 kg kb, but it wasn't that well made, most of the paint on the handle already fades. Hopefully this will be a good investment !

How about if we just want to buy 1?

I bought my first kettlebell… I got the 8kg… I’m really worried that it’s going to be way too before me.. I know that I can’t press it above my head so I’m going to use it for squats and lifting from the ground to my chest. It will take a while to build up to where I can lift it with on hand over my head

Thank you for sharing this valuable information. I'm a female and currently own two 9kg KBs, one 12kg and one 16kg. My question is... are the two 9kg kbs (20lbs) enough to build and maintain upper body lean mass or will I have to get another 12kg? Thank you!

Curls Are What?

Personally, my 2H swing progress from 18kg to 24kg only took 3-4 months and now I am comfortable moving towards 28kg or even heavier, but single-hand snatch (test speed) took me forever to upgrade from 14 kg to 16kg lol

I am a woman, and I use 25 lbs for one arm. And 16 kg for two hand swings. I have a 15 lbs for cleans.

I purchased a 15 pound one . Is that ok ?

Depends on your strength level. As a former weightlifter I wasted my money on kettlebells that were too light. Someone new to strength training should go light.

I will start with a 12kg, even if I am pretty advanced in body weight workout, I have a back surgery few years ago, so during the time I learn move effectively, I prefer to go safe... What you think guy’s ?

Would you recommend 32mm or 33mm? looking to buy competition kettle bells from kettle bell kings .

You are talking some big weights for beginners, especially women. 16KG is very heavy for most women. 2x12kg is even very heavy. Women or more likely to want to start with 6KG, 8KG or even a couple of 4kg....

I am 66 years and have just started kettle bell 4 days a week using a 6 kg is that ok I am quite heavy 90 KGS and need to loose 10 KGS is kettle bell a good way to loose the kgs

Would a 24kg bell be enough for swings ? I just want to develop a strong back but don't want to up the weight to 32kg

I fight at 132 lb. I normally walk around in the 140's weight kettlebell would you recommend for kettlebell deadlifts

Remember, 2.2 lbs to a kilo. This means that going from a six kilo to a ten kilo bell is a jump of nearly ten lbs.

@zack henderson: Excellent video! What are your thoughts on competition style vs. hard style kettlebells?

Now traditionally kettlebells come in Russian poods, a pood is just over 16kg, & the sizes were 1 pood (16kg, #35). 1.5 pood (24kg, #53), & 2pood (32kg, #73), and only recently did they do these 4kg jumps. Pavel Tsatsouline (the man that popularized kettlebells once again here in the U.S) has some very good points on why the big jumps are beneficially, & how to advance. Considering how pricey kettlebells were when I started having three bells (16, 24, & 32) was a big investment, but I am glad I went that route as I quickly needed more weight for lifts that involve my legs, & hips. I hadn't done much resistance training for nearly 15 years, but was overweight, but active & worked construction. The 16kg is way to light for a man to do two handed swings, and I had to learn how to do a single handed swing. I have banged up tight shoulders, but the 16kg seems to be a good starting point for a man as there are ways to progress especially in overhead lifts. I just hate to see people especially guys that may have neglected strength, & fitness their entire life, or maybe post high school/college to not get the most out of their bells, and $$$. We can have different opinions, but I know for me having a 16kg for learning lifts like snatches, windmills was great, but I needed a 32kg to get anything from deadlifts, & two handed swings if I was after strength, & power. I know have doubles fromn 16kg to 40kg, but when I travel my 24kg or 32 is my go (and only touch a 16kg if it is a really, really bad day or trying something new like juggling). I just dont feel like a 20kg would of made any sense as I think all but the really thinner guys would benefit from them vs making the jump, & reaping the benefits). Sorry for the rant, but money is tight, & I want results without having money tied up in bells I don't use when it could of gone to getting me a double or a bigger bell. I will also add I love my Dragon Door bells as they are great, & were last I kmew made in the USA. I encourage folks to buy American made, & I also really like my new made in the USA Rogue bells.

How is the mens and womens heaviest weight the same?

my local stores carry kettle bell is LBs not KG. 10 Lbs is sufficient for me to go through a 30 minutes exercise

I've only one 16 kg. I variate w lot of other normal weights and bands.

I was under the impression to go up 4 kilo's so I said for instance should be recommended 12 kilos, 16 kilos and 20 kilos first set? thanks

7:05 6:15 2:20 3:34

I know my dumbell range but i have no idea about a kettlebell.

6:13 it's official, i'm a weed.

Are competition style kettlebells worth it or not? You seem to be using only traditional style bells in your videos

Kettlebells pre-date the metric system in Russia, and are measured in 0.5, 1, and 1.5 pood weights. One pood equals forty funt or 16.38 kilograms.

My wife and I are building a gym atm and are going for an 8, 12, 16, 20 and 24 to start with. She's starting with the 8s and move up, and I'll probably start with the 16, or 12s, and move up. Way I look at it as that the weight required will vary per exercise so useful to have a range. We'll broach the higher weights and doubles as we progress, and the doubles we do get will likely be another of what we have 1 of already. Great clear info, thanks.

What if I only have a budget for just exactly 1 kettlebell, what weight should I get?

I'm a fat f**k and could lose some weight @194lbs. and 68" height. Do I go with light weight?

There is a good video and I made one (I can’t attach a picture) but get some metal flange pipes with a screw in base and a bar on top. I will send anyone that wants a picture of it. You put free weight onto it, select a weight and swing away. Cost is 25 dollars, will save you a small fortune if you have weight plates already. The parts are at Lowe’s, Home Depot and screw into each other, it is such a cheaper way to go.

Thank you for this. Wish I had seen this before I bought a 15 to start. Very heavy. But ok for swings but not overhead stuff. Will get a 8 soon

Where things are invented has nothing to do with how they are sold. There are 2.2 Yankee Kilograms per Metric Kilo.

Ended up getting a 20kg one first, it's actually good for all the movements that I'm doing so far but do need to make sure my form is solid

I only use Weider kettlebells, highest so far is 45 lbs. Just can't see myself going to 70 lbs or even 55, maybe 50 soon.

I m 55 kg male, decided to start double swing exercise with kettlebell. What weight should I choose ..?

This is really good guide. These Kettlebells cost an arm and a leg so you don't want to buy anything you wont use.

Just buy the whole set. Then your committed.

got 1 32 and one 24 kg as my first set before watching the video

Kg’s for life 💪

Bought this for my youngest to develop basic form for single hand kettlebell work. ru-vid.comUgkxtaDAl93XF8wxJhssTtjIFjzid82wglva It has a nice grip on it, just a little rough so it isn't slippery. I was doing a few rotator cuff exercises to test and worked well for those movements I'd been doing with a regular dumbbell. Cool thing you can do is hold it in your hand for door-knob turns to work the forearm and grip. Note: it's small, almost all handle, but that's what I expected given the weight. Smallest I've worked with before is 15lbs, so it was kind of funny to see the difference 10lbs makes.

Every place I've been where they sell them, has them in pounds rather than kg

I started with a 63 good start it was a humbling experience. Need a 50 something and the next heavier size. Lock them abs, and lift

start 26 lbs for men

Play at 1.75 speed

Pounds in my neighborhood ...

Iam a. male, i brought a 8kilos kettlebell. But after seing this i think about getting a 12kilos 🤔

My advice as a man is to look around and see what the girls are lifting around you. Make sure you triple whatever they're lifting, especially if you event want a chance at procreation.

The Russians use poods. 1 pood = 16.4 kgs

Sadly My dumbass got a 8lb and 15lb

It seems that kettlebells don't really work the biceps. It seems that the main muscles worked are the legs, back, core, and shoulders.

Watched the video 1 month ago, bought the 16Kg Kb... watched it again ydy- Bought the 12 Kg today!... #AllHailZack

Full article ---> zackhenderson.com/kettlebell-sizes-to-start-with/

Kg's? The ones I have are measured in freedom increments 🇺🇸

for guys I highly recommend getting double 32kg as your starting bell.

I'm going to stop you right there. You know what? I don't need you to tell me three kettle bills will work for the first 2 years of my training two times before you get to anything useful. And saying kettlebells only come in kilograms? Had to turn it off and find elsewhere.