Many women are laboring under the mistaken notion that kettlebell training is not for them, that it is a male exercise, not suited for the feminine physique. Well, I'm here to tell you, that nothing could be further from the truth than that false assumption. Kettlebells can and do have a dramatic impact on the health, strength, and overall fitness of the women who have been brave enough to pick them up, and can do very much the same thing for you! Kettlebells can help shape, strengthen, tone and promote fat and weight loss than any other type of training you can name. The key is to get started, and for that we need a little knowledge, so let's get to it!
While the traditional method of fitness for women includes endless aerobic classes and weight sessions consisting of many reps with light weight, these are precisely the opposite of what you want to do if you want to lose weight, get stronger and more fit! You need heavy weights, low reps, and in the case of kettlebell training, the cardio aspect is built in. Moreover, this type of training lends itself to a more functional kind of strength. Instead of having the incredibly useful ability to do fifty forearm curls with a two pound weight, you'll find that the core strengthening provided by kettlebell training will be scads more useful in day to day life, and it will shape you faster and more naturally too.
Many women worry that by training with heavy weights they will gain too much muscle mass and start to look masculine. Not true. Women don't naturally possess the testosterone to build that kind of mass. Men have ten to fifteen time the testosterone levels that women do, and that coupled with a massive calorie intake and incredibly hard work will build that kind of body for SOME men. For women, you'll simply gain much more strength, and a lean, sexy physique.
Some of the more basic exercise for women to start with would include the swing, dead lifts, squats, a basic clean, and the Turkish Get-Up. There are many types of swings and squats to do, both one and two handed. It's best to start with one kettlebell, at least until you get the hang of handling them.
Try to work out with kettlebells three days a week. Develop a workout routine where you do one muscle group one day, another the next and so on. Make sure you emphasize safety, and take care not to go too fast too soon. Most women start out with a 18 pound kettlebell, though some who are stronger can handle the 26 pound version. When you are new to lifting this kind of exercise, particularly in lifts over your head, err on the side of lighter kettlebells until you're sure of yourself and your grip is strong.
Kettlebell training for women can and does bring a whole new level of cardio fitness, fat loss, strength and overall physical conditioning to those who employ it. Make sure that you don't relegate the kettlebells to the boys! Get in on the benefits!