What Size Kettlebell Should I Start With?

The seemingly simple kettlebell packs a big punch in the conditioning and calorie-burning world of fitness. The all-metal, or occasionally plastic-coated, kettlebell affords you the opportunity to tone, develop and strengthen your body, which in turn may help you lose weight. Choosing which weight kettlebell to use is your first step toward taking advantage of this effective piece of exercise equipment.

History

The kettlebell was first used in Europe as a weight to help balance rural agricultural scales, according to Jim Talo's book "The Great Kettlebell Handbook." Over the years, European soldiers and athletes used the kettlebell as a tool to achieve great strength. In 1948, the Russian military began using kettlebells to train its soldiers. Since that time, kettlebells have moved from being used solely for strongman and military training to mainstream gyms and fitness centers.

Sizes

Soldiers and strongmen who used kettlebells in training used very heavy weights; however, you should begin with a much lighter kettlebell. If you have never performed strength training with dumbbells or resistance bands, use a kettlebell under 10 lbs. Using a light kettlebell may make it easier for you to learn the techniques and proper form. If you are more experienced, begin with an 18-lb. kettlebell if you are a female, and a 35-lb. kettlebell if you are a male. Continue using that weight kettlebell until you are no longer fatigued after your workout. Gradually increase the weight until you are able to use a 35-lb. kettlebell if a female, and a 44-lb. kettlebell if a man. If these heavier bells become easy to manipulate, kettlebells are available in weights over 80 lbs.

Benefits

Swinging, snatching and lifting the kettlebell causes your heart to work harder, which makes it stronger. Kettlebell workouts in trained athletes burned over 250 calories per 20-minute workout, as measured by the American Council on Exercise. Increased calorie burn may help you lose weight. As you work out with your kettlebells, you build more lean muscle mass, which also helps your body burn calories more efficiently. You may find it easier to lift heavy objects, stand up straighter and experience less back pain when you develop stronger core muscles through kettlebell training.

Beginning Workout

A beginning kettlebell workout with the right-sized weight will work your entire body in a short period of time. Make sure you have plenty of room around you for your workout. "Women's Health" magazine recommends performing the snatch pull and push-press, both of which work your arms, back and shoulders. Follow the press with the basic kettlebell swing, in which you swing the kettlebell back between your legs, then up until it is even with your chest. Finish with the deadlift and the windmill. Add other, more complicated exercises such as the kettlebell row, push-up and the Turkish half-get-up as you become more comfortable with the movements.

Considerations

Combine kettlebell training with other forms of strength training and regular cardiovascular exercise. Additionally, eating a healthy diet will complement your exercise efforts by providing your body with the protein, fiber and nutrients it needs. Consider training with a certified kettlebell instructor to learn safe, proper techniques and form. Consult with your physician before beginning an exercise routine.