One tool. A hundred ways to train.

Kettlebells are one of the most versatile pieces of training equipment you can own. They don’t take up much space. They travel easy. And they hit just about everything – strength, power, conditioning, and control. Whether you’re working out at home, training in the garage, or hitting a quick session at the park, a kettlebell gets the job done. But if you’re just getting started (or ready to step things up) a common question is: What weight kettlebell should I use?

Let’s break it down. And then we’ll give you three go-to circuits to put that bell to work.

Why kettlebells work (and keep working)

Kettlebells aren’t innovative. They're not new. But they’re still one of the smartest ways to train. Why? Because they combine movement and resistance in a way that mimics real life. Lifting. Carrying. Stabilizing. Accelerating. You’re not just building isolated muscle. You’re building strength that transfers. One kettlebell can help you train power, balance, grip, core, coordination, and cardiovascular conditioning – all in the same workout.

How to choose the right kettlebell weight

The right kettlebell weight depends on your goals, your experience, and how you plan to use it. There’s no one-size-fits-all answer, but there are a few guidelines to help you find the right range.

General kettlebell weight guide:

• Beginners (little to no strength training experience): 18–26 lb (8–12 kg)
• Intermediate (some lifting background, good movement control): 26–35 lb (12–16 kg)
• Advanced (regular training, confident with compound lifts): 35–53 lb (16–24 kg)

If you’re unsure, start light and test how your body moves. You should be able to complete a full set of swings or squats with good form and no momentum compensation. For strength-focused moves like carries and swings, you can usually go heavier. For overhead movements or Turkish Get-Ups, stay conservative – control matters more than load.

Still torn between two sizes? Go with the lighter bell. You can always add reps or tempo. You can’t undo a tweaked shoulder.

Three kettlebell workouts that hit everything

Once you’ve picked your bell, it’s time to put it to work. Below are three of our coaches’ most trusted kettlebell workouts. Each one trains multiple movement patterns, hits major muscle groups, and builds real-world strength.

1. Full-Body Circuit (3–5 rounds)

This one’s built for efficiency – combining strength, conditioning, and mobility in one block. Great when you’re short on time but want a full-body hit.

• Kettlebell Swings – 15 reps
• Goblet Squats – 10 reps
• Kettlebell Push Press – 5 reps each arm
• Kettlebell Rows – 8 reps each arm

Rest 60–90 seconds between rounds, or just long enough to reset your breath and grip.

2. Strength + Core Combo (3–5 rounds)

This workout slows things down and puts more focus on stability, control, and strength under tension. It’s not flashy. But it's brutally effective.

• Turkish Get-Ups – 3 each side
• Single-Arm Front Rack Lunges – 10 reps
• Single-Arm Farmer Carries – 100 ft
• Gorilla Rows – 16 each side

Take your time. Quality over speed. (Especially with the Get-Ups).

3. Conditioning Focus – EMOM (Every Minute on the Minute)

Perfect for when you want to spike your heart rate and challenge your endurance. You’ll rotate between two movements, starting a new set at the top of each minute.

Set a timer for 10–20 minutes:

• Minute 1: 10 Kettlebell Swings
• Minute 2: 8 Goblet Squats

It doesn’t look like much on paper. But when the clock’s ticking and your grip is fading? You’ll feel it.

Final thoughts

Kettlebells give you a lot in a small package. But the real value isn’t in the bell. It’s in the work you’re willing to put in. Pick a weight that challenges you without breaking form. Don’t chase numbers. Chase quality movement. That’s where real progress lives.

And whether you’re building strength, conditioning, or just trying to stay consistent – one bell can take you a long way. No flash. No gimmicks. Just the work.