Kettlebell Swing – Frequency & Routine

While kettlebell swings stand as a classic exercise, many people often ask about the frequency with which they should integrate kettlebell swings into their workout programme. 

Addressing these questions can shed light on the optimal approach to incorporating kettlebell swings for an effective and well-rounded programme.

How many kettlebell swings a day for beginners?

For beginners, starting with a manageable number of kettlebell swings is crucial to ensure proper form and prevent injury. A good starting point could be 2-3 sets of 10-15 swings per session with a light to moderate weight. This approach enables a focus on technique, providing room for gradual progress by adjusting either the number of repetitions or sets as you progress.

In terms of frequency, incorporating kettlebell swings into your programme 1 or 2 times a week is optimal. This frequency provides enough opportunities to develop the skill of how to perform the kettlebell swing while avoiding excessively overloading the muscles involved, allowing them sufficient time to recover.

What happens if you do kettlebell every day?

Doing kettlebell swings every day can improve your strength or power, depending on your approach. Despite this initial improvement, performing kettlebell swings daily without adequate recovery will likely start to cause fatigue, resulting in soreness and overtraining. This state of fatigue can increase the risk of injury and will eventually lead to diminishing returns and potential harm. 

It’s crucial to incorporate sufficient rest and recovery periods into your routine to optimize the benefits of kettlebell swings while minimizing the risk of negative outcomes.

What happens to your body if you do kettlebell swings every day?

Daily kettlebell swings can lead to an improvement in strength or power in the posterior chain muscles, depending on the sets, reps, load and intent executed. However, as with any exercise, it’s important to strike a balance by integrating kettlebell swings with other exercises and rest to ensure overall muscle development and recovery.

If these factors aren’t incorporated, it can lead to muscle fatigue and soreness, decreased performance, increased risk of injury and imbalance in muscular development.


How many times a week should I do kettlebell swings?

Incorporating kettlebell swings 1 or 2 times a week for beginners and 2-3 times a week for more advanced individuals is optimal. This frequency allows enough opportunities for skill development and to develop strength or power while avoiding excessively overloading the muscles involved, allowing them sufficient time to recover between sessions.

Kettlebell swings primarily target the hamstrings, glutes and lower back muscles, leaving out key lower body muscles like the quads, abductors and calves. Including kettlebell swings in your routine 1-3 times per week allows for the incorporation of exercises targeting these missing areas, resulting in a more well-rounded and balanced programme.

Labelled diagram of muscles worked during kettlebell swings

What does 100 kettlebell swings a day do?

Performing 100 kettlebell swings a day without a rest day can lead to overtraining which may manifest as increased fatigue, highetend risk of injury and a plateau or decline in performance.

What happens when you do 300 kettlebell swings a day?

Doing 300 kettlebell swings a day is an intense approach that could lead to significant overtraining given the repetitive overloading and stress on the same muscle groups daily. My question to you is, why do you want to perform 300 kettlebell swings a day?

  • If your goal is to increase your work capacity, individuals who have gradually build up their capacity may consider this volume, but should still incorporate at least 1-2 rest days between swing sessions. 

What will 50 kettlebell swings a day do?

Incorporating 50 kettlebell swings a day into your gym programme can offer a potent workout for developing power or strength. This can be achieved by executing 4-6 sets of 5-6 reps with a moderate weight for power or 3-5 sets of 6-8 reps with a heavier kettlebell for strength.

However, effectiveness hinges on gradually building up to this point with the correct technique and performing the kettlebell swing 1-3 times per week only, allowing enough time for recovery between sessions.


kettlebell swings can be adapted to various frequencies and volumes to suit different fitness levels and goals. Whether you’re a beginner or an experienced athlete, incorporating kettlebell swings into your routine can offer numerous benefits, but it’s important to do so with consideration for rest days between sessions and to address other muscle groups not specifically targeted by kettlebell swings, fostering a well-rounded programme.

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Will is a sport scientist and golf professional who specialises in motor control and motor learning. Will lecturers part-time in motor control and biomechanics, runs Golf Insider UK and consults elite athletes who are interested in optimising their training and performance.