What weights should I get? 

 

​​It depends!

Below I've created a guide to help you figure out what weights are right for you, taking into account budget and training level. Ideally, you have 3 weights for this program (1 light, 1 moderate, 1 heavy) but rest assured you can also accomplish A LOT with as little as 2 weights, especially your first time through this training. 

 

Whether, you're taking the program with 2 kettlebells or 3 kettlebells, it's important to select the right ones when it comes to building strength. 

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What are options for different budgets?

 

If 3 kettlebells are out of your monetary and/or apartment space budget, here are some options!

 

2 WEIGHTS: 1 light, 1 moderate

If you already have DUMBBELLS and don't want to invest in kettlebells, you can absolutely make those work for this program!

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How do I determine what light, moderate, and heavy mean for my strength level?

 

If we were to categorize the body’s loading capacity into 3 categories it would be:

1. Light

2. Moderate

3. Heavy

 

BUT these terms are relative to the individual (i.e. how long have you been lifting? how consistently have you been lifting? what is your overall level of strength?).

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So how do you figure out what LIGHT, MODERATE, HEAVY weights will work for you?

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LIGHT

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"Checkpoint movement" is the OVERHEAD PRESS

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To determine a light weight that is appropriate for you, find one that you can press over your head 8 times. By the 8th rep, you should be pretty fatigued, meaning it does NOT feel easy (5 pound weights are likely going to be way too light, unless you're rehabbing from a recent injury). A generalization for women is that a light weight would be considered between 12 and 20 lbs, with 15 to 20 lbs being the most common. STUDIES SHOW THAT WOMEN TEND TO UNDER LOAD. So once again, unless you’re recovering from injury, anything less than 8 lbs is counterproductive to building strength.

 

How many light weights should I get?

Ideally, you have 2 identical light weights. If you’re on a budget, get 1!

 

MODERATE

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Checkpoint movement is THE ROW

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Pick a weight you can row for 8 reps, with the last rep being pretty challenging. Meaning, you’re in the zone of “I’m done” by that last rep. For women, a generalized/average moderate weight is somewhere between 20 and 35 lbs.

 

To figure this out, you could take a tote back and load it up with a bunch of books, weigh it on your bathroom scale and see how many rows you can do, aiming for 8, with the last one taking you to fatigue/close to failure.

 

How many moderate weights do I get?

Ideally, you have 2 identical moderate weights. If you’re on a budget, get 1!

 

HEAVY

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Checkpoint movement is THE DEADLIFT

 

Choose a weight that is 10 to 15 lbs heavier than your moderate weight. A generalized recommendation for women is to go with a weight between 35 and 45 lbs, with 40 lbs being the happy medium of that heavy weight range. 

 

How many heavy weights do I get?

Ideally, you have 2 identical heavy weights. If you’re on a budget, get 1! If you don't have a heavy weight for the first time taking this program, that's okay--you will likely be using your light and moderate weight more often as you work toward heavy.

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Still got questions? Email me or use the contact form to message me and I'll get back to you.