What Size Kettlebell Should I Buy? (Beginner to Advanced Guide)
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Quick answer
Most beginner women should start with an 8kg (18lb) kettlebell, and most beginner men with a 12–16kg (26–35lb) kettlebell. If you mainly plan to do two-handed swings and deadlifts, go one size heavier. If you mainly plan to press overhead, go one size lighter.
The right size is the heaviest one you can swing with good form for 10–15 reps, without your back rounding or the bell pulling you forward. The chart and guide below will help you find it.
Kettlebell size chart
| Experience level | Women | Men |
|---|---|---|
| Beginner (new to kettlebells) | 8kg (18lb) | 12–16kg (26–35lb) |
| Intermediate (training consistently for 6+ months) | 12–16kg (26–35lb) | 16–24kg (35–53lb) |
| Advanced (strong technique, heavy swings) | 16–20kg+ (35–44lb+) | 24–32kg+ (53–70lb+) |
These are starting points, not rules. Your training history, bodyweight and the exercises you plan to do all matter. If you've lifted weights before, you can often start one step up from the beginner row.
Choose your size by exercise
Different movements use very different amounts of muscle. That's why most people end up owning two or three kettlebells.
| Exercise type | Examples | Weight to use |
|---|---|---|
| Hip-driven, two-handed | Two-handed swings, deadlifts | Your heaviest bell |
| Lower body and pulling | Goblet squats, rows, lunges | Your middle bell |
| Overhead and technical | Presses, Turkish get-ups, snatches | Your lightest bell |
Example: A beginner man might swing a 16kg kettlebell, goblet squat a 12–16kg, and press a 10–12kg. A beginner woman might swing a 12kg, squat an 8–12kg, and press a 6–8kg.
Shop by size
Here's how our range lines up with the chart:
- 6kg (13lb): Overhead presses and get-ups for beginners, and rehab or mobility work. CORTEX 6kg Standard Kettlebell
- 8kg (18lb): The classic starting bell for most women, and a pressing bell for many men. CORTEX 8kg Standard Kettlebell
- 10kg (22lb): A useful in-between step for presses and squats. Choose the CORTEX 10kg Standard Kettlebell or the 10kg Competition Kettlebell in solid steel.
- 12kg (26lb): A great all-rounder. It's a swing bell for many women and a starting bell for many men. CORTEX 12kg Standard Kettlebell
- 16kg (35lb): The most popular men's starting weight, and the go-to swing bell. Choose the CORTEX 16kg Standard Kettlebell or our 16kg Kettlebell.
- 20kg (44lb): For heavier swings and deadlifts once 16kg feels easy. Everfit 20kg Kettlebell (cast iron with a neoprene coating)
Standard vs cast iron vs competition kettlebells
Kettlebells aren't all built the same way. Here's what the main types mean for you:
- Standard (plastic-cased): A cement-filled core inside a tough plastic shell. These are the most affordable and the kindest to floors, which makes them great for apartments and home gyms. Because cement is less dense than iron, they're physically larger than cast iron bells of the same weight. Our CORTEX Standard range is this type.
- Cast iron (often coated): A more compact bell for its weight, and very durable. A rubber or neoprene coating protects your floor and reduces noise.
- Competition (steel): Every weight is exactly the same size, so your grip and the bell's position on your forearm stay the same as you go heavier. These are ideal if you plan to do lots of cleans, snatches and high-rep sets.
Our take: For most people training at home, a standard or cast iron bell is all you need. Choose competition bells if you get serious about technique or kettlebell sport.
3 signs you've picked the wrong size
- It's too heavy if your back rounds during swings, you can't control the bell at the top, or you need to jerk it up with your arms.
- It's too light if you can do 20+ clean swings easily and you're breathing normally at the end of the set.
- It's the right size if the last 2–3 reps of a 10–15 rep set feel challenging but your form stays clean.
When to buy your second kettlebell
Move up when you can do 15–20 strong swings and your goblet squats feel easy for 10+ reps. Most people jump 4kg at a time (8 to 12kg, or 12 to 16kg). Keep your first bell, though. It becomes your pressing and technique bell, so nothing goes to waste.
A smart two-bell setup for most beginners is 8kg + 12kg for women and 12kg + 16kg for men.
A simple 3-exercise starter workout
Do this 2–3 times a week. Complete 3 rounds, and rest 60–90 seconds between rounds.
- Kettlebell deadlift x 10. Hinge at the hips, keep your back flat, and stand up tall. This teaches the movement pattern for swings.
- Goblet squat x 10. Hold the bell at your chest, sit down between your hips, and drive back up.
- Single-arm row x 8 each side. Brace one hand on a bench or your knee, pull the bell to your hip, and lower it with control.
Once your deadlift feels solid, add two-handed swings x 15 as a fourth exercise. If you're new to training, consider a session with a qualified coach to check your swing technique.
Building a full setup around your kettlebell? Read our guide to building a Home Gym Setup Under $500, and give your muscles what they need between sessions with The Ultimate Beginner Recovery Guide.
FAQ
Is an 8kg kettlebell too light? Not for beginners. It's the standard starting weight for most women, and an ideal pressing and get-up weight for most men. You'll likely want a heavier bell for swings within a few months.
Is a 16kg kettlebell too heavy for a beginner? For most men, 16kg is the classic starting weight for swings. For most beginner women, 16kg is a goal to work towards rather than a starting point.
Should I buy one kettlebell or two? Start with one in the size the chart suggests. Add a second, heavier bell once your swings and squats feel easy. Two bells cover nearly every exercise.
Do kettlebell sizes use kg or lb? Traditional kettlebells are sized in kilograms, usually in 4kg steps (8, 12, 16, 20, 24 and so on). In pounds, that's roughly 18, 26, 35, 44 and 53lb.
Are plastic kettlebells as good as cast iron? For home training, yes. They weigh the same and work the same muscles. They're just a bit bulkier, which matters most for advanced moves like snatches.
Find your kettlebell
Start with the size that matches your level, build your technique, and move up when the bell starts to feel easy. Browse our full range of gym accessories and home gym equipment, or jump straight to the 12kg and 16kg bells, the most common starting weights.