How to Start a Beginner Kettlebell Routine (Step-by-Step Guide)

Kettlebell workouts offer a powerful combination of strength, cardio, and functional fitness—all in one piece of equipment. If you're new to training or want to safely add kettlebells into your fitness routine, you're in the right place.

This guide breaks down how to start a beginner kettlebell routine, including equipment, foundational exercises, and sample workouts to build strength and confidence from day one.

Step 1: Choose the Right Kettlebell Weight

One of the most common beginner questions: What kettlebell weight should I start with?

Recommended Starting Weights:

Women: 8kg–12kg (18–26 lbs)
Men: 12kg–16kg (26–35 lbs)

Start lighter if you're focused on form and mobility; go heavier if you have a strength background. Prioritize control and technique over weight.

Step 2: Focus on Foundational Kettlebell Movements

Mastering the basics ensures you train safely and effectively. Here are five essential kettlebell exercises every beginner should learn:

1. Kettlebell Deadlift

Targets glutes, hamstrings, core
Teaches proper hip hinge and posture

2. Kettlebell Goblet Squat

Builds lower-body strength and mobility
Promotes core stability

3. Kettlebell Swing (Hip Hinge Style)

Develops power and endurance
Works glutes, hamstrings, and core

4. Kettlebell Overhead Press

Strengthens shoulders, triceps, and core
Great for posture and joint stability

5. Kettlebell Row (Bent-Over or Supported)

Activates lats, back, and biceps
Enhances posture and grip

Pro Tip: Work with a coach or watch certified instructional videos in the Strivers App to learn correct form.

Step 3: Learn Breathing and Grip Technique

Breathing and grip are often overlooked but vital to your performance and safety.

Breathing: Exhale on effort (e.g., at the top of a swing or press)
Grip: Maintain a relaxed but firm hold; avoid over-gripping to reduce forearm fatigue

Also, keep your wrists neutral—avoid letting them bend back during presses or swings.

Step 4: Try This Beginner Kettlebell Workout Routine

This full-body workout takes just 20–25 minutes and requires only one kettlebell.

🔁 Beginner Full-Body Kettlebell Circuit (3 Rounds):

Kettlebell Deadlift – 12 reps
Goblet Squat – 10 reps
Kettlebell Swing – 15 reps
Overhead Press (each arm) – 8 reps
Bent-Over Row (each arm) – 10 reps
Rest 60–90 seconds between rounds

Do this workout 2–3 times per week to build strength, improve endurance, and become familiar with key kettlebell movement patterns.

Step 5: Progress Slowly and Track Your Form

As your strength and coordination improve, you can:

Increase rounds or reps
Add load (heavier kettlebells)
Introduce more complex movements like cleans, snatches, or Turkish get-ups

🚫 Never sacrifice form for speed or weight. Consider filming your movements or training with a coach for feedback.

Ready to Start Training With Kettlebells?

At The St. James Performance Club, beginners get expert guidance from certified trainers who specialize in functional kettlebell training. Our science-backed approach ensures:

Safe progression
Personalized routines
Access to top-tier recovery services like cryotherapy and assisted stretching

Whether you’re just starting out or returning to the gym, our team will help you master kettlebells with confidence.

Join The St. James Performance Club Today and get started with your first personalized kettlebell program.