If you’re looking to add a challenging and effective workout to your routine, kettlebell training may be just what you need. But how often should you do kettlebell workouts?
Unfortunately, there’s no one-size-fits-all answer to this question. Some people might get away with doing kettlebell workouts just a few times a week, while others may need to do them more frequently for the best results.
In this article, we’ll look at the factors that influence how often you should do kettlebell workouts and offer some advice on finding the right schedule for you.
Your Experience With Kettlebells
Similar to other workout equipment, proficiency with kettlebells is gained through experience. A beginner will need time to adapt to kettlebell workouts, while an experienced user can pack more sessions into their daily or weekly routines.
Beginner
It’s important to gradually ease into a kettlebell workout routine to prevent injury. People new to kettlebell exercises should start with two to three workouts per week, with at least one day of rest in between. Each session should last for 20-30 minutes. As you get more confident with the exercises and build up your strength and endurance, you can increase the frequency of your workouts.
However, taking one or two days off per week is still important to allow your body to recover. Kettlebell exercises can be the perfect way to improve your fitness levels, but it’s important to listen to your body and not overdo it.
It’s also important to focus on proper form to reduce the risk of injury. If you aren’t sure how to go about an exercise, consult with a certified instructor or personal trainer. If you have any health concerns, you should speak to a doctor before starting a kettlebell routine.
Intermediate
At the intermediate stage, you’ll likely be proficient in simple moves like swings and push and press, and are looking to shift to more demanding moves like the Goblet Squat and One-hand Deadlifts. With a bit of experience comes form, meaning your body is less susceptible to injury. As a result, you can comfortably increase your workouts to three or four per week.
As you do so, be sure not to shift to heavier weights too quickly. Your body needs time to adapt, and a rushed upgrade can lead to injury. At the same time, it’s better to do fewer reps with good form than to attempt too many and risk injury that might keep you away from your gym for days or weeks at a time.
In addition, it’s important to warm up thoroughly before working with heavier weights. A light jog or some basic calisthenics will help get your heart rate up and prepare your muscles for the workout.
Experienced
Multiple benefits come with long-term use of kettlebells. For starters, you’re able to incorporate a greater variety of moves into your routine – from simple moves such as swings and halos to more challenging moves such as overhead presses and the Front Rack Reverse Lunge. In addition, you can use various kettlebell weights that target different muscles in your body.
Despite all these benefits, you shouldn’t do kettlebell workouts every day of the week. In fact, most trainers recommend staying at the same frequency as the intermediate stage, and for good reason.
First, your body still needs time to recover in between sessions, particularly if you’re using heavier kettlebells. Second, quality is way more important than quantity. Rather than incorporating all possible moves and kettlebell varieties into your workout routine, you’d be better off with a carefully selected set of weights and moves that target specific muscles in your body.
Intensity
One of the best ways to test how hard you’re working during exercise is by monitoring your heart rate. In general, the higher your heart rate, the more intense the activity. Heart rate can be affected by factors such as age, fitness level, and medications. But it’s still a useful measure of exercise intensity.
There are a few different ways to measure heart rate. One of the simplest methods involves placing your index and middle fingers on the inside of your wrist and counting the number of beats in 30 seconds. However, only a heart rate monitor – a wearable device that tracks heart rate throughout the day – can deliver reliable numbers.
Calculating your maximum heart rate (MHR) is relatively simple. All you need to do is subtract your current age from 220. If you’re 35 years old, your MHR would be 185. Once you’ve established your MHR, you can strap on your heart rate monitor and measure the intensity of your workout.
Low Intensity Exercises
These are exercises that account for 60% to 70% of your MHR. Your body is able to steadily burn fat, pump blood, and use up energy without becoming exhausted. As such, you can safely do your kettlebell workouts for 30-60 minutes every day.
Medium Intensity Exercises
For medium intensity exercises, your target heart rate should be between 70% and 85% of your MHR. During the exercise, your body starts to break down carbohydrates for fuel. You will also start to sweat and may feel an increased heart rate.
For these reasons, doing more than 60 minutes of kettlebell exercise is not recommended. Instead, aim to do medium-intensity workouts three to five times per week, for 20-30 minutes.
High Intensity Exercises
High intensity workouts increase your heart rate to 85%-95% of your MHR. Hence, they are excellent for individuals looking to lose weight. Your body breaks down a large number of calories in a short period of time to provide the high levels of energy required. Marathon runners and triathletes aim to reach these numbers.
So, how often should you do kettlebell workouts? A high intensity kettlebell workout should last no more than 20 minutes. In addition, you should have no more than three sessions per week to give your body ample time to recover.
If you’re a beginner, high intensity workouts aren’t recommended because your body is prone to wear and tear. Instead, you might want to start slowly and gradually increase the intensity and duration of the workouts.
Your Goals
If you’re looking to get fitter, you should aim to do kettlebell workouts three to four times per week. In due course, you’ll see a noticeable difference in your energy levels, stamina, and strength. If you’ve just started working out, try two to three workouts per week. You can then increase the frequency as you become more comfortable with your tools.
If you’re trying to lose weight, you should do kettlebell workouts four to five times per week. This will help you burn the extra calories you don’t need and yield results more quickly. If you’re trying to build muscle, you should aim to do kettlebell workouts three to four times per week.
With a bit of dedication, you should see a noticeable difference in your muscle mass and strength after just a few weeks.
All Factors Considered, Recovery Is Important
As any fitness enthusiast knows, working out is only part of the equation. Rest and recovery are also crucial, to give the body time to repair and build muscle. This is especially true when kettlebells are part of your workout routine as they target all the major muscle groups.
But how can you avoid overtraining and ensure that you’re giving your body enough time to recover? Schedule rest days into your training plan at regular intervals and listen to your body when it comes to fatigue.
During each session, focus on a different muscle group. For example, you might train arms and shoulders on Monday, legs on Wednesday, and back and chest on Friday.
Final Verdict
How often should you do kettlebell workouts? If you’ve just introduced them in your workout regimen, we recommend two to three sessions per week and then build up from there.
At the same time, be sure to warm up for a few minutes before each workout. Crucially, always listen to your body. If something feels wrong or uncomfortable, stop immediately.
Finally, consult with a doctor before making changes to your workout routine. With proper care, you can enjoy the benefits of kettlebell exercises for years to come.