Tips & Articles

Why Track Kettlebell Volume?

Tracking your training volume helps you see your true workload over time. It’s easy to assume progress when you're sore or tired, but volume shows whether you're actually increasing the total amount lifted.

Whether you're chasing strength, endurance, or fat loss, volume gives you a baseline and a goal. It’s especially important for kettlebell training where load is often fixed — progress comes from doing more reps, sets, or rounds.

By calculating your volume, you can:

• Catch plateaus early
• Plan deload weeks more intelligently
• Stay motivated by seeing tangible growth

Use the calculator regularly to track this number and make small improvements over time.

Beginner’s Guide to EMOM Workouts

EMOM stands for "Every Minute On the Minute." It’s a simple training format where you perform a set amount of work at the top of each minute, then rest for the remainder of that minute.

For example: 10 kettlebell swings at the start of each minute for 20 minutes. If it takes 25 seconds to complete, you get 35 seconds to rest before the next minute begins.

Why EMOMs are great for kettlebells:

• They encourage consistent pacing and effort
• Built-in rest keeps intensity sustainable
• Perfect for time-crunched sessions

You can structure EMOMs for strength (lower reps, heavier bell) or endurance (higher reps, lighter bell). They're ideal for both beginners and advanced lifters looking to build volume without burnout.

Try the “20-min EMOM” template on the calculator to get started.

Understanding RPE in Kettlebell Training

RPE stands for Rate of Perceived Exertion — a simple scale from 1 to 10 that helps you rate how hard a workout feels.

Using RPE is useful when you’re adjusting reps or weight. If a workout feels like an RPE 9 or 10 regularly, you’re likely overreaching and risking fatigue or injury. On the other hand, frequent RPE 4–5 sessions might not be challenging enough to drive progress.

Use RPE alongside volume to guide your training. If your volume increases but RPE stays stable, you're likely improving.

Quick Kettlebell Conditioning Finishers

Finishers are short, intense bouts added at the end of a workout to push conditioning and burn extra calories. With kettlebells, these can be quick and brutal.

• ⚡ 3-minute Swing Ladder: 10-15-20 reps with 30s rest
• ⚡ 5-Minute AMRAP: 5 goblet squats + 5 swings
• ⚡ Tabata High Pulls: 20s work / 10s rest x 8

Use these as a finisher 2–3x per week to improve work capacity and build mental toughness.

How to Use the Tabata Template

Tabata is a time-based interval structure: 20 seconds of work, 10 seconds of rest, repeated for 8 rounds (4 minutes total).

It’s perfect for kettlebell moves like high pulls, push presses, and squats. The key is choosing a weight that challenges you but doesn’t break form by round 6 or 7.

On the calculator, select the Tabata template to auto-fill suggested values for a typical session. You’ll get a quick volume estimate and calories burned based on a 4-minute burst.

The Benefits of Kettlebell Circuits

Kettlebell circuits combine multiple movements into a single sequence, minimizing rest and maximizing efficiency. They're excellent for building both strength and endurance while keeping workouts interesting.

Example: 5 goblet squats, 5 swings, 5 push presses — repeat for 5 rounds. This type of session builds full-body stamina and mental grit.

Circuit training is also great for increasing your total training volume in less time.

How Often Should You Train With Kettlebells?

The ideal training frequency depends on your goals and recovery. Beginners may start with 2–3 sessions per week. Intermediate to advanced lifters can handle 4–6 days if workouts vary in intensity.

Track volume and use RPE to guide recovery. If you're consistently fatigued, take an extra rest day. The goal is sustainable progress, not burnout.

What Weight Should I Use?

Choose a kettlebell weight that allows you to complete your sets with good form but still feels challenging. For swings, most men start with 35–53 lbs, and women with 18–35 lbs. For presses and squats, you may go heavier.

As you build volume, your strength will increase — and so will your working weights.

Kettlebell Training for Fat Loss

Kettlebell workouts burn fat by combining cardio and resistance training. Moves like swings, snatches, and complexes elevate heart rate and maintain muscle mass.

Consistency, progressive overload, and intensity are key. Use the volume calculator to stay on track with your weekly workload.