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:

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.