Kettlebell training has become one of the most popular workouts for those seeking to lose weight, build strength and boost overall fitness. It involves using a cast-iron ball with a handle to perform various exercises, including the kettlebell swing. One of the most common questions beginners ask is, “how many pounds should I kettlebell swing?” In this article, we’ll explore the answer to this question and more.

Understanding Kettlebell Weight

The first thing you need to know is that kettlebells come in different weights, usually measured in pounds or kilograms. The weight of the kettlebell you choose will depend on your fitness level, strength and experience. The general rule of thumb is to start with a weight that you can handle comfortably and gradually increase the weight as you progress.

The Kettlebell Swing

The kettlebell swing is one of the key exercises in kettlebell training. It involves swinging the kettlebell between your legs and up to shoulder level. This exercise targets the glutes, hamstrings, quads, and core muscles. It is a high-intensity exercise that can burn up to 20 calories per minute.

Choosing the Right Kettlebell Weight for Swings

When choosing the right kettlebell weight for swings, consider your body weight, fitness level, and experience. As a general guideline, women should start with an 8kg or 12kg kettlebell, while men should start with a 16kg or 20kg kettlebell. However, this can vary depending on your strength level.

Determining Your Strength Level

To determine your strength level, you can use a simple method called the kettlebell deadlift. This exercise involves standing with your feet shoulder-width apart and holding the kettlebell handle with both hands. Slowly lift the kettlebell by pushing your hips forward and standing up. If you can perform six to eight reps with good form, then the kettlebell weight is right for you.

Progressing Your Kettlebell Weight

Once you’ve mastered the kettlebell swing with a certain weight, you can progress to a heavier kettlebell. Gradually increase the weight by one or two kilograms at a time to allow your body to adapt to the new load. Remember, it’s essential to maintain good form and technique to avoid injury.

Kettlebell Weight Chart

Here’s a general chart for kettlebell weight based on body weight:

Body Weight Women Men
Under 45kg 4kg 8kg
45-54kg 6kg 12kg
55-64kg 8kg 16kg
65-74kg 10kg 20kg
75-84kg 12kg 24kg
Over 85kg 16kg 32kg


In summary, choosing the right kettlebell weight for swings depends on your fitness level and experience. It’s best to start with a weight that you can handle comfortably and gradually increase the weight as you progress. Use the kettlebell deadlift to determine your strength level and make sure to maintain good form and technique throughout your training. By following these tips, you can make the most out of your kettlebell training and achieve your fitness goals.