Where do I start with a kettlebell workout for beginners?

Use the follow-along Beginner Kettlebell Workout at the top of this page (squat, swing, press, row, march — 3–4 rounds with video). Next session: Beginner 20-Minute Circuit. If the hinge is messy, use the start-here guide for two days first.

What kettlebell weight should a beginner use?

A bell you can swing for 10 unbroken reps with a clean hip hinge — not a squat. Most people start 12–16 kg; women often 8–12 kg; stronger beginners often 16–20 kg. Press and goblet squat should feel solid for 6–10 reps. Use the weight table on this page; go up 4 kg when the swing gets easy; go down 4 kg if form breaks.

How often should I do beginner kettlebell workouts?

Three days a week, with a rest day between sessions. Follow the week-1 plan on this page (fundamentals → rest → 20-minute circuit → rest → fundamentals). Same kettlebell all week. The 4-week plan extends that calendar.

Do I need two kettlebells for a beginner workout?

No. Every beginner kettlebell workout here is built for one bell at home. Two bells are optional later — not required to start.

How do I progress a beginner kettlebell workout?

Weeks 2–3: keep fundamentals and the beginner 20-minute circuit, adding a clean round or 4 kg only when the hinge stays quiet. Week 4+: swap one day for a 20-minute single-bell AMRAP. Then use the 4-week plan or the 20-minute and single-bell hubs. Simple & Sinister comes after the swing hinge is solid — not day one.

What comes after the beginner kettlebell workout?

Stay on one-bell timed work: the 20-minute simple AMRAP and the 20-minute single-bell AMRAP. Browse the 20-minute and single-bell hubs for more sessions with video. Simple & Sinister is a separate practice program — only after the swing hinge is solid.

Beginner Kettlebell Workout: Follow-Along (One Bell)

A beginner kettlebell workout you can follow along at home with one bell — video, weight guide, and a 3-day/week starter plan. Learn the swing, then progress into timed circuits.

Looking for a kettlebell workout for beginners? Start with one bell and four patterns: swing, goblet squat, press, and a row. The swing is a hip hinge, not a squat — fix that first, then press play on the follow-along below.

Your first beginner kettlebell workout

3–4 roundsone kettlebell~20–30 min with restfollow along with video

This is the session most people should run on day one. Complete 3-4 rounds with 2 min after each round. Full page: Beginner Kettlebell Workout.

Sets, reps, and rest

1.Goblet Squat(10)
2.Swings(15)
3.Overhead Press(6/side)
4.Rows(8/side)
5.Marches(10/side)

2 min after each round

Watch @trainwithmurph do this beginner kettlebell workout, then run the same sets yourself.

Beginner kettlebell weight guide

Pick a bell you can swing for 10 unbroken reps with a clean hip hinge. Press and goblet squat should feel solid for 6–10 reps. Go down 4 kg if form breaks; go up 4 kg when the swing gets easy.

Who	Start with	Go up 4 kg when…
Women / lighter frame	8–12 kg (18–26 lb)	10+ clean swings feel easy
Most beginners	12–16 kg (26–35 lb)	Hinge stays quiet for full rounds
Stronger / men	16–20 kg (35–44 lb)	Press and squat stay solid

3-day beginner kettlebell plan (week 1)

Train three days with a rest day between sessions. Same kettlebell all week. If the swing hinge is still messy, spend two days on how to start kettlebells before Day 1.

Day 1Beginner Kettlebell Workout — 3–4 rounds (the follow-along above). Stop one set early if form collapses.
Day 2Rest. Optional: 5–10 minutes of unweighted hinge practice.
Day 3Beginner 20-Minute Circuit — one bell, own pace, video on the page.
Day 4Rest.
Day 5Repeat Beginner Kettlebell Workout. Aim for the same rounds with cleaner reps — not a heavier bell yet.
Day 6–7Rest. Start week 2 with the progression below.

How to progress after week 1

1.Weeks 2–3: keep the fundamentals session and the beginner 20-minute circuit as your three weekly sessions. Add one clean round or go up 4 kg only when the hinge stays quiet.
2.Week 4+: swap one day for the 20-minute single-bell AMRAP or the fuller single kettlebell AMRAP. Still one bell, still video.
3.Want a calendar for a month? Use the 4-week single kettlebell plan. More timed work lives on the 20-minute and single-bell hubs. Leave Simple & Sinister and snatches until the swing hinge is solid.

Training in a small living room? Prefer the apartment kettlebell workout hub. Want all-standing sessions with no floor work? Browse standing kettlebell workouts.

More beginner kettlebell workouts (9)

Kettlebell exercises in these workouts

Related kettlebell workouts

FAQ

Where do I start with a kettlebell workout for beginners?: Use the follow-along Beginner Kettlebell Workout at the top of this page (squat, swing, press, row, march — 3–4 rounds with video). Next session: Beginner 20-Minute Circuit. If the hinge is messy, use the start-here guide for two days first.
What kettlebell weight should a beginner use?: A bell you can swing for 10 unbroken reps with a clean hip hinge — not a squat. Most people start 12–16 kg; women often 8–12 kg; stronger beginners often 16–20 kg. Press and goblet squat should feel solid for 6–10 reps. Use the weight table on this page; go up 4 kg when the swing gets easy; go down 4 kg if form breaks.
How often should I do beginner kettlebell workouts?: Three days a week, with a rest day between sessions. Follow the week-1 plan on this page (fundamentals → rest → 20-minute circuit → rest → fundamentals). Same kettlebell all week. The 4-week plan extends that calendar.
Do I need two kettlebells for a beginner workout?: No. Every beginner kettlebell workout here is built for one bell at home. Two bells are optional later — not required to start.
How do I progress a beginner kettlebell workout?: Weeks 2–3: keep fundamentals and the beginner 20-minute circuit, adding a clean round or 4 kg only when the hinge stays quiet. Week 4+: swap one day for a 20-minute single-bell AMRAP. Then use the 4-week plan or the 20-minute and single-bell hubs. Simple & Sinister comes after the swing hinge is solid — not day one.
What comes after the beginner kettlebell workout?: Stay on one-bell timed work: the 20-minute simple AMRAP and the 20-minute single-bell AMRAP. Browse the 20-minute and single-bell hubs for more sessions with video. Simple & Sinister is a separate practice program — only after the swing hinge is solid.