Readers ask:

• “How do I determine what is a good weight of bell to buy?”
• “Do I need more than one weight?”
• “Trying to find what is an ideal weight.”

Since we’re gearing up for our 100 kettlebell swings in 5 minutes challenge… I thought this was good timing to revisit this one!

Standards for the 100/5 Kettlebell Challenge

• Beginner – 12k women, 20k men
• Intermediate – 16k women, 24k men
• Advanced – 20k women, 32k men

Now, if you are coming back after a layoff, injury, etc., should you start here?

No!

For beginners, I would recommend:

• 8k-10k for women (18-22 pounds)
• 12k-16k for men (26-35 pounds)

The weights above are challenging but realistic, and I have worked with hundreds and hundreds of people to these weights over the years.

Remember the Challenge we are working towards:

Set your timer for :30 intervals. Do 10 one-hand KB swings at the top of each work period. Pick a weight that challenges you, but one that you can keep perfect form with. Alternate hands each set. Your rest is from the time you finish your 10 reps of swings until the next :30 interval starts.

One more thing to keep in mind:

For lower body and ballistic movements, like kettlebell swings and goblet squats, most people can handle a heavier bell. For overhead and technical movements, like presses and Turkish get-ups, you’ll want to go lighter.

Long-term, the ideal setup is to have three or more bells:

• One or more lighter bells for technique work and upper body movements
• One or more medium bells for your regular training sessions
• One or more heavier bells for strength-focused work
• Doubles of the same weight, if you want to get into double bell work

For right now, though, one good bell at the right weight is all you need to get started.

I hope this helps. If you want to join the 100/5 Kettlebell Challenge starting Monday, click the link below:

-> 100/5 Kettlebell Challenge​

Cheers!

— Forest Vance