Choosing the right kettlebell weight is crucial for beginners starting their fitness journey, but when starting it can be difficult to know what weights to pick up. Kettlebells are incredibly versatile and effective for strength training, endurance, and improving functional movement. However, starting too heavy can lead to poor form and potential injuries, but going too light might not challenge you enough to build strength and stamina.
In this blog, we’ll discuss selecting the appropriate kettlebell weight for a beginner, focussing on exercises like the military press. This exercise is a staple in strength training, so we’ll also explore the question ‘what muscles do the military press work’ and why mastering the movement with the correct weight is essential.
Why Kettlebell Weight Matters
Starting with the right kettlebell weight helps you achieve proper form, gain confidence, and build a strong foundation. Unlike traditional dumbbells, kettlebells have an offset centre of gravity, which makes them uniquely challenging to handle. This design activates more stabilising muscles, especially during movements like the military press.
When choosing your starting weight, consider the following factors:
- Fitness Level: If you’re new to strength training, it’s best to go lighter at first and see how it feels.
- Type of Exercise: Lower body exercises like goblet squats can handle heavier weights, while upper body movements like the military press typically require lighter loads.
- Safety First: Master form with a manageable weight before progressing to heavier options.
What Muscles Do Military Press Work?
The military press, also known as the overhead press, primarily targets the shoulders, specifically the deltoid muscles. However, its benefits extend beyond the shoulders. Here’s a breakdown of the key muscles involved and the roles they play:
- Deltoids (Shoulders):
- The anterior (front) deltoid takes most of the load during the pressing motion, contributing to shoulder strength and size.
- The lateral deltoid provides stability, keeping the kettlebell path controlled.
- Triceps (Upper Arms):
- Essential for extending the elbows during the press, the triceps play a supporting but significant role.
- Upper Chest (Pectoralis Major):
- While not the primary focus, the upper portion of the chest engages during the press, especially at the start of the movement.
- Stabilising Muscles:
- The rotator cuff muscles and trapezius provide shoulder stability, while the core and lower back support the body throughout the lift.
By understanding what muscles the military press work, beginners can better appreciate its role in developing upper body strength and stability.
Suggested Kettlebell Weights for Beginners
The weight you start with will depend on your gender, fitness background, and comfort level. Despite these suggestions, don’t forget that everyone is different so it is important to listen to your body and only workout with a weight that feels right for you.
Here’s a general guide:
- Women:
- Beginner: 6–8 kg
- Moderate experience: 10–12 kg
- For military presses: Start with 6–8 kg to ensure control and proper technique.
- Men:
- Beginner: 12–16 kg
- Moderate experience: 18–20 kg
- For military presses: 10–12 kg is a safe starting point.
Remember, kettlebell exercises often feel heavier than equivalent dumbbell exercises due to the uneven weight distribution. For the military press, it’s better to start lighter, as pressing overhead requires a strong core and stable shoulders. If you’re struggling to get the movement right then you should try with a lighter weight, or without any weight, until you feel more confident in performing the move. If you’re unsure whether your form is right, then working with a PT such as AngelicaPT is a great way to get the feedback required to keep building your abilities.
Mechanics of the Military Press with a Kettlebell
Performing the military press correctly is key to maximising its benefits and avoiding injury. Here are the steps the steps you should take:
- Set-Up:
- Hold the kettlebell in a racked position at shoulder height with the handle resting diagonally across your palm.
- Engage your core and keep your feet shoulder-width apart.
- Pressing Motion:
- Push the kettlebell straight up overhead, fully extending your arm without locking the elbow.
- Focus on keeping your wrist neutral and elbow in line with your shoulder.
- Controlled Descent:
- Slowly lower the kettlebell back to the racked position with control.
If you’re new to this movement, consider practising with lighter kettlebells or resistance bands before advancing. For more guidance, explore our online PT sessions to receive personalised advice.
Benefits of Starting with the Right Weight
Using the correct kettlebell weight allows you to:
- Build strength progressively without risking overtraining.
- Enhance muscle activation in exercises like the military press.
- Improve joint health and stability, especially in the shoulders and wrists.
As you develop and improve, you can gradually increase the kettlebell weight. This progression is essential for hypertrophy (muscle growth) and continued strength gains.
Incorporating Military Press into Your Workout
The military press is a fantastic addition to any workout routine, whether your goal is muscle development, fat loss, or improving your overall fitness and athletic performance. Targeting the shoulders, triceps, and upper chest, helps build a powerful upper body while improving shoulder stability.
Why AngelicaPT Recommends Kettlebells for Beginners
AngelicaPT champions kettlebell training as an accessible and effective way to build strength and mobility. By starting with the right weight and learning the proper technique, you’ll lay a solid foundation for your fitness journey. Don’t just take our word for it—check out our AngelicaPT testimonials to see how kettlebell training has transformed the lives of our clients. Whether you’re new to exercise or a seasoned enthusiast, kettlebells offer endless possibilities for growth.
Get in touch about our kettlebell classes and free trial workout classes and how you can get started with expert guidance.
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