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Kettlebell weight calculator

This calculator gives you a recommended kettlebell size for swings, goblet squats and overhead presses from two answers: your sex and your training experience.

Swing bell12 kgMost adults outgrow this within a few months
Squat bell12 kg
Press bell8 kgOne you can press strictly 6–8 times

How it's calculated

The recommendations follow common kettlebell coaching starting points. For new lifters it suggests 12 kg for swings and squats and 8 kg for presses for women, and 16 kg for swings and squats and 12 kg for presses for men. Each step up in experience moves to the next common bell size.

Swing and squat bells are heavier than press bells because the hips and legs are much stronger than the shoulders. The swing is driven by a hip snap, so a bell that is too light encourages lifting with the arms. A good press bell is one you can press strictly 6–8 times per arm.

These are starting points, not limits. Body size, training history and any injuries all change the right weight, and many beginners outgrow their first swing bell within a few months. If the swing bell feels very heavy, do kettlebell deadlifts with it while you learn the hinge.

Want a plan built for the bells you own? The kettlebell plan builder writes 8 weeks of workouts for them and tells you when to move up.

Frequently asked questions

Is 8 kg too light for kettlebell swings?

For most adults, yes. An 8 kg bell is usually too light to learn a powerful hip snap and you will soon outgrow it. It is a useful press, halo and get-up bell, especially for women starting out.

Should I buy an adjustable kettlebell?

It can save space and money if you will use several sizes. Check that the handle and shape feel like a cast kettlebell and that the locking mechanism is secure for swings. A cast bell is simpler and more durable.

When should I buy a heavier kettlebell?

When you can complete every set at the top of the rep range with crisp form, and your swing day feels easy. Kettlebells usually go up in 4 kg steps, so add reps first and buy the next size up when the reps run out.

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General fitness information, not medical advice. Check with a doctor if you have a medical condition, are pregnant or have an injury.