21-Days to Kettlebell Training for Beginners

Day 19 Kettlebell programming and goals

The following is a summary of day 19.


  • Setting goals in training is important even those are generic training
  • Proper programming will help you reach your goals correctly and safely
  • Programming involves choosing the right exercises
  • Programming for safety involves choosing the right weights and reps
  • Identify your goals and write them down
  • Figure out how to program to reach those goals
  • Training without goals is training for generic fitness
  • There is nothing wrong with training for generic fitness
  • Find someone to help you reach your goals or do your own research on the topic
  • To train for cardiovascular endurance you take lighter weight and work with higher reps
  • To train for strength or hypertrophy you go heavier with lower reps and more rest
  • To train for flexibility and increased range of motion you program exercises that can challenge your range
  • The kettlebell is a weight and can help to reach just about any goal with the right technique and programming behind you
  • Due to the design of the kettlebell it is more versatile and optimal for functional movements
  • Proper programming is not easy
  • To program properly you should learn about muscles and their function
  • Think joints not muscles to understand what does what
  • Increase weight gradually
  • Increase complexity gradually
  • Increase rest as you go up with weight
  • Control the concentric and eccentric phase and own the movement
  • If you’re progressing to speed reps then leave the hip hinge deadlift for slow reps for now
  • Master the exercise before entering the world of high intensity



The recommendations made in regards to programming are for beginners, i.e. assuming you still need to work on strength, coordination, form and technique but still wanting a cardio workout.

Low reps per exercise and muscle groups but performing longer unbroken durations to work on cardio. Once advanced, you can perform longer sets per exercise.

The idea is to increase speed but not to overload muscles and work with bad form and technique, we want to avoid that at all cost. However, once you have mastered an exercise and can identify when form and technique go bad, then it’s time to go for longer.

Longer sets are great to work on technique but not under the umbrella of getting is as many reps as possible within the defined amount of time, or getting in a set amount of reps as fast possible. All these types of training are good, but not when you’re needing to focus on technique and have other areas to improve upon first.


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