Kettlebell Workout for Beginners: A 4-Week Plan
Quick answer: a good kettlebell workout for beginners uses four moves, the deadlift, goblet squat, single-arm row and two-handed swing, done two or three times a week. Start with an 8kg to 12kg bell for legs and swings and do 2 to 3 sets of 8 to 12 reps. Learn the deadlift before the swing, and add weight only when every rep looks and feels the same.
Safety first: this guide is general fitness information, not medical advice. If you are new to exercise, pregnant, have a health condition or an injury, or have not exercised for a long time, check with your GP or a qualified professional before starting. Warm up first, start light, and stop if you feel pain, dizziness or chest discomfort.
Kettlebells look intimidating, but the basics are simple. This four-week plan teaches the key movements safely, then builds them into a short workout you can do in a spare corner.
What you need
- One kettlebell. Most beginners start with 8kg to 12kg. If you are unsure, start lighter. Soft kettlebells such as the Core Balance Soft Kettlebell (£12.99) are kinder to floors in flats.
- An exercise mat and 2m by 2m of clear space.
- Flat shoes or bare feet for stability.
Warm up (5 minutes)
- March on the spot: 60 seconds
- Bodyweight squats: 10
- Hip hinges with hands on hips: 10
- Arm circles: 10 each way
- Halo with a light bell: 5 each way
The 4 beginner moves
- Deadlift: bell between your feet. Push hips back, flat back, grip and stand tall. This teaches the hip hinge.
- Goblet squat: hold the bell at your chest, sit between your heels, stand up.
- Single-arm row: one hand on a bench or chair, pull the bell to your hip.
- Two-handed swing: hinge, hike the bell back, snap your hips forward so it floats to chest height. Only add swings from week 2, once your deadlift feels solid.
For 11 more moves, see our 15 kettlebell exercises guide.
4-week beginner plan
| Week | Workout (2 to 3 times a week) | Sets x reps |
|---|---|---|
| 1 | Deadlift, goblet squat, row | 2 x 8 each, rest 90 seconds |
| 2 | Deadlift, goblet squat, row, swing | 2 x 10, swings 2 x 8 |
| 3 | Goblet squat, row, swing, reverse lunge | 3 x 10, swings 3 x 10 |
| 4 | Circuit: goblet squat, row, swing, lunge, plank | 40 seconds on, 20 off, 3 rounds |
How to progress
- Add reps first, up to 12 to 15 with good form.
- Then move to a heavier bell, usually 2kg to 4kg up.
- A second, heavier bell for legs and swings is a common next step. Our SPORTNOW 3-Piece Kettlebell Set (£34.99) covers this.
Beginner safety tips
- Keep a flat back on every hinge. If your lower back aches, stop and check your form.
- Never swing near people, pets, windows or a TV.
- Put the bell down if your grip is failing, rather than finishing the set.
- Rest at least one day between workouts at first.
Browse all kettlebells and exercise mats.
Frequently asked questions
Is a kettlebell good for beginners?
Yes. Kettlebells are compact and versatile. Start with simple moves like the deadlift and goblet squat before learning the swing.
Is 8kg kettlebell enough for a beginner?
For many beginners, yes, especially women and people new to strength training. Stronger beginners may start at 12kg for legs and swings.
How long should a beginner kettlebell workout be?
20 to 30 minutes including a 5 minute warm-up is enough at first.
How many times a week should a beginner use kettlebells?
Two or three times a week with a rest day in between.
