• Reduce body fat
  • Firm entire upper body
  • Firm entire lower body
  • Improve core stability
  • Improve balance and coordination
  • Increase energy levels
  • Increase bone density
  • Improve circulation
  • Improve sleep
  • Increase self-esteem



I understand that the majority of the female population is intimidated by weight training, but kettlebells are a great way to reach your fitness goals and have a blast doing so. I recommend integrating a kettlebell exercise routine or two into your weekly workout regimen. The benefits are completely worth it.


Kettlebell exercises engage the entire body, thus making each movement maximize core stabilization and total-body muscle recruitment. In other words, kettlebells are a great total body workout that improve muscle tone and reduce body fat.


Women’s Kettlebell Training Myth #1 -Kettlebell training makes you bulky and masculine.
Because women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs to achieve that high degree of muscularity. In addition, most also have good genetics coupled with an unbelievable work ethic that enables them to gain muscle quickly when they spend hours in the gym lifting heavy weights. Believe me when I say that they do not look like that by accident. Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days.

Women’s Kettlebell Training Myth #2 – Exercise increases your chest size.
Sorry girls. Women’s breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12 percent body fat, your breast size will decrease. Weight training does increase the size of the back, so this misconception probably comes from confusing an increase in back size with an increase in cup size. The only way to increase your breast size is by gaining fat or getting breast implants.

Women’s Kettlebell Training Myth #3 – Kettlebell training makes you stiff and musclebound.
If you perform all exercises through their full range of motion, flexibility will increase. Therefore, by performing these exercises correctly, your stretching capabilities will increase.

Women’s Kettlebell Training Myth #4 – If you stop weight training your muscles turn into fat.
This is like saying that gold can turn into brass. Muscle and fat are two totally different types of tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well. Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.

Women’s Kettlebell Training Myth #5 – KEttlebell training turns fat into muscle.
More alchemy. This is the equivalent of saying that you can turn any metal into gold; don’t we wish! The way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobics and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.

Women’s Kettlebell Training Myth #6 – As long as you exercise you can eat anything that you want.
How I wish this were true also! However, this could not be further from the truth. Our own metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of training that we do. This myth may have been created by people with such high metabolic rates that no matter how much they eat or what they eat, they rarely meet or exceed a number of calories that they burn in one day unless they put their mind to doing so. Therefore, their weight either remains stable or goes down.

Women’s Kettlebell Training Myth #7 – Women only need to do cardio, and if they decide to lift weights, they should be very light.
First of all, if you only did cardio, then muscle and fat would be burned for fuel. One needs to do weights to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance, and if the resistance is too light, then there will be no reason for the body to change.

 Kettlebell Training is able to deliver a unique, fun and time efficient  system that truly works!



 It is time to get back to real world, hard-core man training that is effective and can be done on a busy schedule.


The purported benefits of kettlebells appeal to people of all fitness levels, ages, and genders. Kettlebells provide movement-based training, which some call functional fitness training.



  • Full-body conditioning.
  • Increased resistance to injury and accelerated recovery
  • Significant results by spending less time in the gym
  • Aerobic and anaerobically workout
  • Enhanced performance in athletics and everyday functioning
  • Increased strength
  • Major calorie burning (In a recent study conducted by American Council on Exercise, participants burned approximately 20 calories per minute–that’s 1,200 calories per hour.)


The body learns to work as one synergistic unit linked strongly together.

WHY Does IT work?

The weight of a kettlebell hangs a few inches below its handle, which makes it harder to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body and you have a formula for a significant fat loss.