How heavy your kettlebell should be (heavier than you think)

According to Supreme Girya Master Girevik Pavel Tsatsouline, if you're a man, you really should be swinging at least a 16kg kettlebell and ordering up a 24kg kettlebell and a 32kg kettlebell from Kettlebells USA for not later but for sooner—for soon!

Guess what I own? An 8kg, 12kg, 16kg, and 20kg kettlebell. I did buy two cast iron Russian-style 24kg kettlebells--but they were more aspirational than anything. How could my body ever be ready to move around those two white dwarfs, those two lumps that feel like depleted uranium? 

I didn't give myself enough credit. I can two-hand swing my 24kg kettlebell now! I can't clean and press or Turkish get-up the 24kg 1.5 pood cast iron lump yet, but I can see that I am at the very least an average strength man. 

I am sure you are at least an average strength man or woman. Why don't you buy yourself an 8kg, 12kg, and 16kg kettlebell if you're a woman and a 16kg and a 24kg kettlebell if you're a man--and start saving up for your respective "will need soon" 24kg and 32kg kettlebells, respectively. 

You can do it, Comrade Girevik!  Here's the poop directly from Pavel himself: the recommended kettlebell weights for men and women, according to Kettlebell Simple & Sinister:

FAQ

Q: Who is Pavel Tsatsouline?

A: Pavel Tsatsouline is a Belarusian strength coach who played a significant role in popularizing kettlebell training in the West. He is also the author of "Simple & Sinister," a popular kettlebell training program.

Q: What weights does Pavel recommend for kettlebell training?

A: For men, Pavel recommends starting with a 16kg kettlebell and progressing to 24kg and 32kg. For women, he suggests starting with 8kg, then moving on to 16kg and 24kg as they get stronger.

Q: What is a Girevik?

A: "Girevik" is the Russian term for a kettlebell lifter.

Q: How do I know if I'm ready to move on to a heavier kettlebell?

A: It's important to focus on mastering the technique of the kettlebell exercises first. Once you're comfortable with your form and not finding the current weight challenging, you can consider moving to a heavier kettlebell.

Q: What are kettlebell swings and Turkish get-ups?

A: Kettlebell swings involve swinging a kettlebell between the legs and up to about chest level. Turkish get-ups require you to lie on the ground, stand up while holding a kettlebell overhead, and then lie back down in a controlled manner.

Q: Can I do other exercises with kettlebells besides swings and Turkish get-ups?

A: Yes, kettlebells are versatile and can be used for various exercises including squats, lunges, and presses, among others.

Q: Is kettlebell training safe?

A: While kettlebell training can be very effective for building strength and endurance, it's essential to use proper technique to minimize the risk of injury. If you're new to kettlebell training, consider consulting a fitness professional.

Q: What does "1.5 Pood" mean?

A: "1.5 Pood" is a traditional Russian unit of weight used for kettlebells. It is approximately 16.38 kilograms or 36.11 pounds.

Q: What is the difference between "hard style" and "Girevoy Sport"?

A: "Hard style" is Pavel Tsatsouline's approach to kettlebell training focused on raw strength and power. In contrast, Girevoy Sport is the sport of kettlebell lifting, which has its own set of rules, standards, and competition weights.

Glossary

• Chris Abraham: The author of the blog post and likely the owner of the website. He writes about various topics, including fitness and kettlebell training.

• Kettlebell: A weight made of cast iron used for exercise. It looks like a cannonball with a handle on top.

• Girya Sports: Possibly another term for kettlebell sports or kettlebell training.

• Kettlebell Swings: An exercise that involves swinging a kettlebell between the legs and up to about chest level.

• Girevik: Russian term for someone who practices kettlebell lifting.

• Pavel Tsatsouline: A Belarusian strength coach and a significant figure in popularizing kettlebell training in the West.

• Gear: Equipment used for kettlebell training or other fitness activities.

• Simple & Sinister: A kettlebell training program devised by Pavel Tsatsouline. The program focuses on two main exercises: the kettlebell swing and the Turkish get-up.

• Turkish Get-Up: An exercise that involves lying on the ground, then standing up while holding a kettlebell overhead, and finally lying back down in a controlled manner.

• Clean and Press: An exercise involving lifting the kettlebell to shoulder height (clean), and then pressing it overhead (press).

• 1.5 Pood: A traditional Russian unit of weight used for kettlebells. It is approximately 16.38 kilograms or 36.11 pounds.

• Girevoy Sport: The sport of kettlebell lifting, which has its own set of rules, standards, and competition weights.

• Two-Hand Swing: A kettlebell swing performed using both hands on the handle.

• Comrade Girevik: A term of camaraderie among kettlebell enthusiasts.

What ChatGPT Thinks

Pavel Tsatsouline, the founder of the modern kettlebell movement, provides general recommendations for kettlebell weights in his book "Simple & Sinister." These recommendations are based on the average fitness levels of men and women and should be adjusted according to individual fitness levels, goals, and experience.

According to Pavel Tsatsouline, the recommended kettlebell weights are:

For men:

1. Beginner: 16kg (35 lbs)
2. Intermediate: 24kg (53 lbs)
3. Advanced: 32kg (70 lbs)

For women:

1. Beginner: 8kg (18 lbs)
2. Intermediate: 16kg (35 lbs)
3. Advanced: 24kg (53 lbs)

These recommendations are specifically for the two main exercises in the "Simple & Sinister" program: the kettlebell swing and the Turkish get-up. Keep in mind that these recommendations may not apply to other kettlebell exercises or to individuals with unique needs or limitations.

It's important to progress gradually and focus on mastering technique before increasing the weight. If you're new to kettlebell training, consider starting with the beginner weight and working on your form, then progressing to heavier weights as you become more comfortable and proficient with the exercises. As always, listen to your body and consult with a fitness professional if you're unsure about the appropriate kettlebell weight for your specific situation.

What Bard Thinks

The weight of your kettlebell should be challenging but not too heavy. If you are a beginner, it is best to start with a lighter kettlebell and gradually increase the weight as you get stronger. Swinging a heavy kettlebell can be dangerous if you do not have the proper technique. If you are an experienced lifter and are looking to improve your strength and power, then swinging a heavy kettlebell can be a great way to do so. However, it is important to listen to your body and not push yourself too hard. If you are experiencing any pain, stop immediately.

Here are some tips for choosing the right weight kettlebell:

• Consider your fitness level and goals.
• Start with a lighter kettlebell if you are a beginner.
• Gradually increase the weight as you get stronger.
• Listen to your body and don't push yourself too hard.
• If you are experiencing any pain, stop immediately.

Recommended kettlebell weights for men and women by Pavel Tsatsouline from Simple & Sinister

• Men:
  • 16kg (35lbs) for beginners
  • 24kg (53lbs) for intermediate
  • 32kg (70lbs) for advanced
• Women:
  • 12kg (26lbs) for beginners
  • 16kg (35lbs) for intermediate
  • 20kg (44lbs) for advanced

It is important to note that these are just general guidelines. The best way to determine the right weight kettlebell for you is to experiment and find what works best for you.