Bought a kettlebell and not sure what to actually do with it? This is the exact first week of our Kettlebell Level 1: Foundation program, free. Three sessions a week, one or two bells. Every set and rep is written out below so you don't have to guess.
Who this plan is for
- Complete beginners, or people coming back after a long break
- Women and men training at home with one or two kettlebells
- Anyone who wants full-body strength and fitness from 3 short sessions a week
What weight kettlebell should a beginner use?
Pick a bell you can deadlift and goblet squat for 10 clean reps with a few left in the tank. For many beginners that's around 8–12 kg for women and 12–16 kg for men, but strength varies a lot, so go by how the reps feel, not the number. From week 5 the plan uses a heavier bell for deadlifts if you have one.
How the week works
You alternate two workouts: A, B, A this week, then B, A, B next week. Leave at least one rest day between sessions (for example Monday, Wednesday, Friday). Rest 60–90 seconds between sets.
Week 1 focus: Move slowly. Film one set per exercise and compare it with the demo.
Warm-up · 5–8 min (before every session)
- Halo: 5 each way
- Goblet squat, paused: 5 slow reps
- Light deadlifts: 10 reps
- Glute bridges: 10 reps
- Arm circles: 30 s
Week 1 workouts
Tap any exercise name for a video demo.
Workout A: Strength
| Exercise | Week 1 | Rest |
|---|---|---|
| Kettlebell deadlift | 3 × 10 | 75 s |
| Goblet squat | 3 × 8 | 75 s |
|
Floor press each side |
3 × 8 | 75 s |
|
Single-arm row each side |
3 × 10 | 75 s |
|
Farmer & suitcase carry farmer carry: a bell in each hand, or one bell switching hands each set |
3 × 30 s | 75 s |
Workout B: Swing & carry
| Exercise | Week 1 | Rest |
|---|---|---|
|
Kettlebell halo each direction |
2 × 5 | 45 s |
| Two-hand swing | 3 × 10 | 60 s |
|
Goblet reverse lunge each leg |
3 × 6 | 75 s |
|
Single-arm row each side |
3 × 10 | 75 s |
|
Farmer & suitcase carry suitcase carry, each side |
3 × 20 s | 75 s |
How to progress after week 1
Week 2: same sets, smoother reps. Week 3: swings go to 5 × 10 and you add 1–2 reps to anything that felt easy. Week 4: check-in. Test your most swings in 5 minutes and most goblet squats in 1 minute. Weeks 5–8 (Build phase): an extra set on the main lifts, a heavier bell for deadlifts, and a 10 × 10 swing EMOM (every minute on the minute). Week 8, you retest and compare. Progress comes from doing a little more than last time, which is why logging every set matters.
Want weeks 2–8 done for you?
Kettlebell Level 1: Foundation gives you the full 8 weeks: every set and rep written out, a video demo for every exercise, and the free tracker app that logs your weights on your phone and tells you when to go heavier.
Quick FAQ
Can I do this with one kettlebell? Yes. Week 1 only needs one bell. A second, heavier bell helps from week 5 but isn't required to start.
How long until I see results? Most people feel stronger and move better within 3–4 weeks of consistent training. Visible changes depend on sleep, food and consistency, so give the full 8 weeks a fair go.
What comes after this? Level 2: Build adds cleans, presses, one-arm swings and the Turkish get-up over four sessions a week. Or save with the Foundation + Build bundle (16 weeks). See all kettlebell programs.
This is general fitness information, not medical advice. Check with your doctor before starting a new exercise program, especially if you have an injury, a health condition or are pregnant. Video demos link to free YouTube videos by independent coaches who are not affiliated with TheFoundationsLab.