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All you need to know about the Kettlebell Fundamentals Training Journey


You’ve selected the Kettlebell Fundamentals Training Journey not only to get fit, but also to tone and define your muscles. Before you reach for that kettlebell, be sure to familiarize yourself with the below information.

Kettlebell Fundamentals: A brief introduction to the Training Journey

This Training Journey is a time-based program built around some of the most iconic lifts associated with that training regime, such as Kettlebell Swings, Turkish Get Ups, and Shoulder Presses - just to name a few.

As a time-based Training Journey, this means that you will be given an exercise to perform and a time frame with which to complete your reps, ensuring you’re utilizing the proper form and technique. For example, you may be given 40 seconds to perform as many Kettlebell Swings as possible at 16 kg.

Because of this format, we have some recommendations for you to make the most out of your Training Journey. Keep reading!

Q: How many kettlebells do I need?

A: At a minimum, we recommend at least 2 kettlebells, a lighter and a heavier one relative to your strength level.

Having multiple kettlebells to choose from ensures that you can use different weights for exercises that require more or fewer joints/muscles as well as different effort time ranges.

For example, you could use a 16 kg kettlebell for multiple sets of Swings, which involves multiple muscles throughout your body. Then, you could use 8 kg for the Shoulder Presses, where fewer muscles contribute to the movement.

No matter what weights you have available, the Coach will work to create a plan that’s built for you. For instance, you may only have a 12 kg weight available, but the Coach thinks you could go heavier for 30 seconds of Kettlebell Swings. In this instance, the Coach will simply increase the time to increase the level of desired intensity.

Need Kettlebells? These were designed by Free Athletes for Free Athletes.

Q: What weights do I need?

A: See the chart below to find our general recommendations - keep reading this article to help you fine-tune your choices for each exercise and the program structure.

Male (light)

Male (heavy)

Female (light)

Female (heavy)


8 kg

12 kg

4 kg

8 kg


12 kg

16 kg

8 kg

12 kg


16 kg

20 kg

12 kg

16 kg

These are the weights we generally recommend that you have available; however, the Coach is smart and will create a plan for you based on what you have on hand. If you’re starting from scratch and looking to purchase weights, consider the above chart to help you make a decision. can buy Dumbbells and Kettlebells from the Freeletics Essentials Collection here.

Q: How do I know which weight to use for each exercise?

A: The Coach does all of the thinking for you! Simply input what weights you have available and the Coach will take care of the rest.

Q: What if the weights are too light or too heavy during my workout?

A: The Coach can help here, too - but we need some input from you first.

During your workout, you can let the Coach know that you need to adjust your weight. Simply tap the Coach button in the top left corner and input your preferred weight.

For example, if the Coach has assigned 30 seconds of Kettlebell Swings with 16kg, but you notice you don’t have great form, move down to a lower weight such as 12kg and let the Coach know!
Ready to take on your journey?