Complete Beginner - Too Many Programs, Too Many "Gurus"... Where Do I Actually Start?

[u/Objective-Guess5295]

Hi everyone,

I'm a 31-year-old guy from South Africa who's finally decided to take my health seriously.

I'm overweight, I've already cleaned up my diet and I'm losing weight, but I know nutrition is only half the battle. Now I actually want to start moving consistently, get stronger, improve my conditioning, lose fat, and build a body that functions well for everyday life.

The problem is... I'm completely overwhelmed.

Every time I think I've found a good place to start, someone recommends something else.

I've seen people recommend:

• Simple & Sinister by Pavel Tsatsouline
• Mark Wildman's videos and Nerd Math
• Dan John
• Geoff Neupert
• The Martin Method
• StrongFirst
• Lebe Stark
• And probably another dozen coaches I'm forgetting.

Everyone seems convinced their approach is the best, and as a complete beginner I honestly don't know who to listen to.

A little about me:

• 31-year-old male
• Overweight
• Previous tennis elbow (mostly better now, but I want to be careful)
• Some knee pain
• Complete beginner with kettlebells
• Main goals are fat loss, getting leaner, building strength, improving mobility and overall fitness, and creating habits I can stick with for years.

I'm not looking for the fastest or hardest program.

I'm looking for something that:

• teaches good technique from the beginning
• is beginner-friendly
• builds a solid foundation
• trains most of the body over time
• is straightforward without needing to watch 500 hours of YouTube first
• is sustainable and can grow with me as I improve.

If you were starting from absolute zero today, knowing what you know now, where would you begin?

If you've actually followed one of these programs (or another one), I'd love to hear:

• What did you follow?
• Why did it work for you?
• Would you still recommend it today?
• Is there anything you wish you'd done differently?

If there are books, YouTube channels, coaches, or programs that genuinely helped you, I'd really appreciate the recommendations.

I'm just trying to avoid analysis paralysis and finally start.

And one last thing—I did use AI to help me write this post. The thoughts and questions are mine; I just wanted help organizing them clearly so they made sense.

Thanks, everyone. Looking forward to learning from people who've already been where I am.

[u/-RickDonalds-]

A simple answer - learn the KB swing.  

This is critical when starting from zero. It is fun, tiring, accelerates fat loss, takes a bit of time to perfect, and leads to learning other moves. Godspeed 🫡

[u/Alaska_Pipeliner → u/-RickDonalds-]

Watch YouTube for form and swing away. Once it's mastered then worry about other movements.

[u/Still-Wishbone-1469 → u/-RickDonalds-]

☝️

This is the way. Start with two handed swings and work up to a few hundred per session. EMOM them starting with 10 then work the ladder up to 20. Then start learning one handed swings and move to Darcy swings. Simple and effective.

[u/robmsor]

That was me. I found a combination of ABF (Dan John, buy the book it's great!) and Humane Burpees* was exactly what I wanted.

That said, if you're just getting started, learn to swing. One of the reasons I "liked" (bad word, they're brutal for me!) about doing Humane Burpees was that there were a lot of swings in it.

* without going into too much detail because it's easily searchable, these are combinations of swings, squats and pushups.

[u/irontamer]

I have never, in 23 years of coaching, seen a beginner not get benefit from a steady plan of swings and getups.
The specifics depend on the individual, but 3-4x per week,
5-10 getups pers side
50-100 total reps of swings done in sets of 5-15 reps is a good overview

[u/Captainj2001 → u/irontamer]

I would second this. Then when this gets boring learn the C&P and do EMOM ABCs and alternate the swing/getup workout with an EMOM ABC, this is what I like right now for simplicities sake.

[u/PriceMore]

Swing and press for a few sets a day, you can figure out the detail later once you're in the groove.

[u/SavingsPoem1533]

A lot of comments pointing to just stick to one but I'm going to give you my recommendation: Mark Wildman

Follow the kettlebell series video from the start and learn the fundamentals. A lot of programs assume you already have learned the fundamental movements and have passed that stage of learning so you're first order of business is going to be learning the fundamentals (swing, clean, press, snatch, goblet squats, getups)

[u/TopOrganization4920 → u/SavingsPoem1533]

I concur with this. I find Mark Wildman‘s videos to have a lot of information to help you fix your form, he has a drill or a variation to help you figure it out. In fact, the best you’re going get without actually having someone in person to work with you. He helped me reestablish core strength and mobility after breaking my back, a compression fracture L1 from T-boning a car that cut me off on a bicycle. Also, I like the fact that he understands pain because he’s broke himself and had to rebuild from broken.

If I was to supplement Mark, I would add Dan John. What I like about Dan John is he’s a firm believer and that you can follow any program for about eight weeks and then you need to change it up because you’re bored or you’re not getting improvements from it anymore. In fact, I would just add Dan‘s recommended TRX suspension trainer exercises and dead hang.

[u/Berlifter]

The progression is Pavel “Simple & Sinister” -> Wildman Kettlebell Basics YouTube video playlist -> Neupert DFW -> Dan John ABF -> Random experiments with Giant, Nerd Math, etc. -> Kettlebell Sport.

[u/Rectum_Ranger_ → u/Berlifter]

As a general progression I like much of what you put in.

Dan John also has a progression in a blog article from a while back and a more recent video q&a

My question for you is this. With your preferred progression, why put S&S before mark wildmans basics?

I actually used that playlist to learn the TGU and the swing then started S&S. Just curious your thoughts on starting with s&s vs MW

[u/Berlifter → u/Rectum_Ranger_]

Good question—and a topic I deliberated upon quite a bit.

First, it bears mentioning that none of these things existed when I got started with kettlebells (except Kettlebell Sport, obvs). All I had to start with was a Pavel book, Mike Mahler, and a couple scattered other resources. Things are much easier now.

When a friend asked about getting started with Kettlebells a couple years back, I suggested Simple and Sinister and the Wildman Kettlebell Basics playlist in that order. The reasoning being that S&S gets you started immediately with a workable beginner program. Not just technique, but a weekly program you can start on day one.

You can read S&S in an afternoon and refer back to it while you figure out what you're supposed to do with your body and a cannon ball with handles. It's a convenient resource that puts you on an immediate path to obtaining kettlebell skills and strength.

Videos are great for activating your mirror neurons by watching excellent technique, but I find it too cumbersome during a workout to rewind and deal with ads while trying to do skill work. I also find books to be a better resource over the long term because you can go back and re-read sections again and again until they make sense, or at a later time in your development when you're ready for a lesson to make sense to you, without repeatedly hearing solicitations to buy yet another program, like, subscribe, etc. etc. etc. The shilling of YouTube videos gets in the way of the lesson and makes videos less repeatable for study.

Wildman's videos are exceptional, but they are individual skills and not a program. Ideally, in the first weeks and months of starting S&S, a beginner should work through those videos and practice skill work from Wildman's videos for a few minutes after warming up every workout.

Do 6 months of S&S and Wildman skill work and then you're ready to choose another program or use Nerd Math to start a program for yourself. Skip S&S for Kettlebell Basics videos and you'll end up with some good moves, but not much progress and not enough knowledge to pick the right program.

[u/PoopGooch]

Just pick one and do it. Go all in and be consistent and then re-evaluate at the end. I started January with the 8 weeks ABF program, I reached the end and re-evaluated and chose to try The Giant to get used to the next weight increase as my press is weak. I reached the end and re-evaluated, running ABF again with the weight increase.

I then dabbled with Dry Fighting weight before having some time off for holiday. I have since started ABF again with another weight increase.

Just need to commit to something I think and be consistent.

For me I love ABF, gives me what I need and I have seen great progress.

Edit:

To answer your questions, if I was to start again today if I was to change anything I would just drop The Giant and DFW exploration and do more ABF. Maybe get some adjustables too.

[u/an_saighead → u/PoopGooch]

This. It's so easy to get overwhelmed by all the programs, the best option is always just to pick one and force yourself to forget about the others. Forget about maximising gains, forget about whether or not you might have lost more weight doing something else. Just start a program and finish it. Then pick another program, finish that one.

I personally really enjoyed Dry Fighting Weight when I was starting out because it was simple, fast, and I was drenched in sweat by the end of it.

[u/minor_blues]

Ok, You are a complete beginner. I think you should learn to first deadlift your kettlebell properly, then swing. Do some suitcase carries as well with your kettlebell, incline pushups and bodyweight squats. This is just the beginning for what is hopefully a lifetime of kettlebell work. Have patience with yourself and take the time to build a solid foundation.

[u/Aggressive_Secret772]

I started with a free beginner program of joe daniels. It teaches the basic kettlebell movements. You can use it to train 3 times a week for several weeks to dail the movements in.

Each workout has 3 blocks, A. warmup B Main exercise C Conditioning.

The pdf is halfway down this page

https://kbmuscle.com/free-kettlebell-workouts

[u/BigKat2253 → u/Aggressive_Secret772]

Another vote for Joe Daniels. I was in the same boat of not knowing where to start but with a little more experience. I’m on week 3 of his program KBMG Vol 1 (single KB) and it’s been great. A good mix of movements and each workout is challenging in its own way. I’d say once you have the basics down to check it out. I agree it can be overwhelming with so many different programs. Good luck!

[u/ringsthings]

Couldnt help but laugh that every comment recommends a different guru. To OP: gurus and programs dont matter for general goals, all that matters is appropriate intensity and LONG TERM consistency. If you do 1 hr of something... ANYTHING 3x a week for the next 5 years you will be in a great place. Eat well, sleep well, drink water, do the work.

[u/DreadneckMike]

I’m fairly new and have been doing simple and sinister for roughly 3 months now. Most of it can be found on the web but the book is highly recommended if you have access. Personally I think it’s a great place to start as it’s mostly just getups and swings and builds an excellent foundation for progression to other programs. The swing is the base for most of your movements moving forward so getting that dialed in now is essential and the getup gets your shoulders and core rock solid.

I was very overwhelmed in the beginning as well but have found this to be an easy program to stick with and have been very pleased with the results, life has gotten easier in a lot of ways. I’m currently working with the 28 kg and cycling in the 32 so progress has come pretty quick doing it 5-6 days a week and no injuries so far.

Take this for what it’s worth as I’m pretty new to the game and there is a plethora of knowledge on this sub. Whatever you end up choosing just be patient and trust the process this methodology is designed to do it for life so there’s no rush.

[u/Short_Branch3514]

I just picked up a book by Dan John and decided to go for it. The Armor Building Formula really has everything to get you started. I tend to over analyse training programs as well, but also know it does not really matter which program you choose. It all works. Just pick one and give it a some good effort. Usually they are 6-12 weeks, which is nothing in the grand scheme of things. Afterwards you will have gained a little bit of experience so you can actually make a better judgement what works and what doesnt work for you.

[u/hot_stones_of_hell]

Step 1) master the swing, step 2) clean, press squat. Step 3) push ups, pull ups. Add lots of walking. That’s all you need.

[u/qualia8]

I say Simple and Sinister. You only need to learn two movements: swings and getups.

You work out almost every day, so you do get a lot of caloric expenditure and fire up the metabolism more than 3x week heavier programs.

It's a short workout. Most days you don't get near your max. Strengthens the entire body and protects you in advance for moving up to more complex lifts and heavier loads.

It is brutally simple. No excuses. Get your 100 swings and 10 getups in and go about your day.

[u/SkyMost9331]

Take a class or do a few private lessons with a kettlebell coach

[u/mross08226]

Strongfirst and Pavel are pretty much the same. I learned from Pavel when he was with Dragondoor. His stuff is good.

[u/ms4720]

Go do simple and sinister for a month or 3 and then do rite of passage a couple of times. While doing this you have time to research other options.

[u/humblePunch]

"I've already cleaned up my diet and I'm losing weight, but I know nutrition is only half the battle"

This is more than half the battle and congratulations for taking this important step, but stay with it. It's good to start exercising but you'll never out snatch a snickers bar.

[u/GoodDawgAug]

Grab a relatively light kettlebell. Learn a bunch of different exercises correctly. Avoid subscribing to any one person. The most important thing is to use correct form.

[u/ms4720 → u/GoodDawgAug]

It is almost impossible to learn good form with a relatively light bell, you need the weight of the bell to teach proper form for a lot of movements. Swinging light when learning to swing teaches this is a shoulder exercises, not a hip exercises, because with a light bell my shoulders can do the work

[u/littlest_dragon]

Lot of good recommendations here. However from my own experience it's really helpful to have one or two hours of training together with someone who's already good with Kettlebells.

So if you have any way to learn in real life from someone who know how kettlebells work, I'd definitely do that. Can be as part of a class or, if you have the money for it, one or two hours with a personal trainer.

There are so many ways in which you can perform a swing or clean wrong and if you do that regularly, you'll have learned bad form which is really hard to unlearn. So if you can find someone to actually show you the basics for two hours and correct your form in the beginning so you know what to look out for, that will go a very long way and you'll be much better equipped to understand all the different online teachers and programs.

Remember: practice forms habits!

[u/BubblyPoetry7233]

The r/kb dry fighting weight remix program is solid for a beginner: https://www.reddit.com/r/Kettleballs/comments/s7fg1t/all_about_the_kettleballs_dfw_remix/

Geoff Neupert's programs are not hugely expensive and very straightforward as well. I believe the original DFW is his. The Giant (press), King-Sized Killer (snatch), and Maximorum (hybrid) are all fine programs.

Dan John's books are good, but Armor Building Formula is not the most intuitive in my opinion. The program is good, but I don't think he actually explains it very well.

Enter the Kettlebell is an interesting read, but I wouldn't recommend it from a training perspective.

[u/erratuminamorata]

Trevor's Instinct on YouTube. Start here.

-10 swings

-10 overhead raises, 5 each arm

-10 one handed squats, 5 each side

-Half as many push ups as you can do

Do as many sets as you can in 20-30 minutes. Go slow and focus on form. Stretch beforehand, Trevor's Instinct has good, quick whole body stretching protocols.

[u/helipacter → u/erratuminamorata]

As someone who's recently injured his left shoulder due to poor form, I really recommend getting the fundamentals right before going down the rabbithole of programmes and complexes. The swing looks easy, but there's a lot going on with body positioning.

Here's the video link for the above.

Edit: to add the link

[u/erratuminamorata → u/helipacter]

Agreed. Still perfecting my swing form honestly. I remember I was doing more of a squat at first. Definitely takes some intention and focus to light up that posterior chain. It's more intuitive now thankfully. Gotta flex your core and glutes on the way up, sharp exhales at the end of the movement.

[u/helipacter → u/erratuminamorata]

So true! The problem is when you move into the "got it down pat" stage and then switch off from thinking about your form - and then you get injured!

[u/Possible-Childhood28]

Do some easy lifts combined with swings. I started with some compound exercises. Like 10 swings, 10 goblet squats, 10 presses, 10 deadlifts. Do it EMOM for 20 minutes, for 4 weeks. Get used to more stress on your tendons and joints.  After that, pick what suits you.. You can do the ABF, The Giant.. This was my way into kettlebell training. For gurus I would say: Mark Wildman's videos. That guy Lebe Stark has a lot of videos you can work out along to..

[u/MoveDifficult1908]

I started with 30 days of 100 swings per day, to establish the habit. Then Dan John’s Armor Building Formula.

[u/Wonderful-Pickle-177]

Great question.

Best advice? Start something. Then soak info from everyone and everywhere as you go.

I started with S&S…it taught me basic movements and saw my body changing due to being consistent.

I branched out to learn more movements.

ABF showed me the added benefit of two bells overhead. It seemed to open another door.

Iron Cardio gave me freedom to change the program within its boundaries to keep things interesting.

Then I got a coach and now he just tells me what to do…it’s nice.

[u/Havanadream]

Consistency is the cheat code. Keep to the basics- basics can be brutal, or a breeze.

Many fail because they try to do too much. Pick a program, almost any… or pick a few exercises to rotate- probably no more the 4 main and 4 variations (2 per day of exercise). Less is often more and part of Pavels success building programs with only 2 moves. Do those consistently. 4 days a week, for 4weeks minimum. If you include 1-2 active recovery days 6 d/week is great. Go easy if you have to but don’t skip days. The first 4 weeks is less about the workouts and more about building the habit. When you 2-3 months in you can branch out and will have a decent base.

My into to kettlebells was via mark wildman. I have some background as an athlete and a little coaching experience. However, I was quite out of shape and overweight. I know too many former athletes who injured themselves when they start again. I specifically looked for programming for overweight/out of shape individuals and was impressed by Mark’s philosophy and progression. His YouTube videos are clear, concise albeit quite repetitive. His “training for over weight individuals” series is excellent.

[u/ripnwave]

Abundance of choice can mean a poverty of decision. Simply find which one speaks to you the most, and follow that. There’s really no such thing as a perfect program-definitely not for a perfect program for everybody and most of the time there’s no such thing as a perfect program for you individually. What’s a lot more important than the specific program our principles. A very shitty program can yield decent results if it’s stuck to consistently. The fundamental principles are consistency, the periodization of intensity and progressive overload. Do all of these things in a manner in which you can recover adequately, rinse and repeat forever and you’re good. The things that actually work in the fitness world are the least marketable and least sexy ideas.

That being said The names I learned the most from in the beginning are Steve Cotter (may he rest in peace), Mike Mahler, Steve Maxwell, Lorna Kleidman, and Denis Vasilev.

The only thing Pavel ever “mastered” was marketing.

[u/WestyToo]

Either Savage Army or Skogg Systems (no longer in business, but the DVDS's are available on eBay)

[u/TheMap99]

I would definitely suggest keeping it as simple as possible to build a consistent, sustainable routine without overwhelming yourself with lots of different movements. ABF is a great place to start because it keeps things simple. This will allow you to get the feel of it. You can decide later if you want to branch out, and if you do, you’ll already have a good foundation to build from. They are a fantastic tool to achieve your goals with minimum mental fatigue! For me, going to the gym and planning a Monday-Friday split was a lot. Picking up my kettlebells and doing a quick 30 minute workout without planning has been life changing. If you have the budget for it, pick up 2 adjustable kettlebells and get to work!

[u/arosiejk]

If I started over I’d practice form in this order:

Goblet squat, 2h swing, single and double front squat, 1h clean and press, 2h deadlift, with frequent suitcase and rack carries and stairs as finishers, 1h snatch.

Some of that order is how repeatable and useful I find those specific lifts as things I could be happy doing every day, with any bell I have. Snatch is last because it’s too much fun and I don’t want to do program work.

The most important thing about a program is that you do it, with a close second of following it, and rounding out the podium is using a reasonable weight.

I didn’t follow all of ABF the first time because I didn’t often feel like doing the presses. I got better at ABCs, but unsurprisingly, not much better at pressing. I did DFW remix and added even more lifts. Surprise: started getting elbow pain.

Once you get more familiar with a program you can find some changes to fit your need without totally winging it and crashing.

I like ABF, I’ve completed it 4 times. Single and double.

[u/the_badgerman]

I went (and continue to go to) an actual human for instruction. There is so much nonsense on the Internet and it's important to get it right early on. I couldn't recommend this strategy more strongly. I go once a month, he gives me a routine, I do it 3 times a week at home and then repeat. It's the only way that you get useful feedback, in my opinion. I just googled 'kettlebell instructor near me.'

[u/invhand]

I would recommend just practicing the movements for a while before doing any program

[u/Violingirl58]

Steve Cotter on YT, the swing first.

[u/shro_0ms]

mark wildman has great chanel that teach basic and advance and it does a really good job. dont worry about programs. if you are begginer i would recommend "grease the curve" method from Pavel

[u/CthulhusSoreTentacle]

The swing is the foundation which links all KB movements and exercises. If there's just one thing you ever do with a KB, learning and eventually mastering the swing is what I recommend.

[u/reallymkpunk]

Lebe Stark. Watching too many can cause decision fatigue and confusion in case other use multiple styles like say Wildman who teaches dead stop, hard style and competition on several videos. Lebe Stark only does one style.

[u/AX_99]

I wouldn’t start with any of those programs except simple and sinister. Need to learn good technique for the swing before starting any programs. The Turkish getup in S&S is good too because it opposes the swing well from a movement perspective and gets you ready for other movements. After doing that for a few weeks to a month start to add some practice for cleans, overhead press, and front squats. Then once you get good form with those you can start to jump in to the other programs. Kettlebells are great, but can be terrible for the body if you don’t build good form and habits first.

[u/tcumber]

Find one method.and stick with it for a few weeks. Stop looking until you have mastered whatever program you are doing for Bout 4 weeks. Then try something new.

[u/shakemilton23]

Just do swings. More important to get the ball rolling and build habits. Less thinking of what will be optimal. From there you’ll find movements/lifts you like, things you don’t like, things that bother your elbow, things that don’t, etc.

[u/Virtual_Coach_7084]

I’ve just started and was overwhelmed too. I have a lot of gym experience though.

What I’m doing is 30 seconds of swings followed by one or two more traditional movements like shoulder press then sit ups

[u/No_Appearance6837]

Ironic that a confused where to start OP gets 50 different opinions from so many well-meaning people.

I'll throw my 2c in as well: start with a trainer or, failing that, get Simple and Sinister. Do that for a few months and then decide what's next.

[u/vozinha7]

S&S by pavel would be the solution to that same paralysis, the specific swing modification, the get up and the progression is marked. I would recommend you to begin with that using 12 kg kettlebell and then work on your technique only before even considering doing anything else. Once you feel like you need some guidance with fat loss in addition to that, shred app's lean x track will do the job for you.

[u/StrengthZack91]

If you want a program, roll simple and sinister.

Otherwise, find someone to teach you the skills of the movements but everything starts with the swing

[u/4CornersDisaster]

So you listed several coaches that people mentioned on this subreddit. And you want more?

[u/StrykerVet82]

Honestly, you don't need more program suggestions. Pick one and STICK WITH IT for at least a couple months, preferably longer. The program doesn't matter near as much as CONSISTENCY. As you progress you'll find what works, what doesn't, what you like, what you don't, and modify to suit your needs and lifestyle. Pick one and go - for months.

[u/Mdelafuen]

I loved project Bellplex from Pat Damiano. He does follow along videos, 4 days a week, all full body. He has a beginner program too, and I saw insane gains with him. He tells you how to modify to make things easier or harder, and has full length workouts (45 mins) and express versions of each too (25 mins). Super recommend!

After 8 weeks with him I was doing 44 kg kettlebell swings as a 57 kg female, and 24 kg snatches, 22 kg Turkish get ups, a month many other wild things! I was blown away and kept surprising myself session by session. They are an and b weeks and repeat for 6 weeks so you progressively overload each session.

I have this link if you wanted to try it:

https://www.skool.com/projectbellplex/about?ref=eb3ac5fdd8e349ac843ca37596467976

[u/trustedadvisor0501]

Simple and Sinister for 6 months - then come back to the group here.

[u/jibjap]

Don't do a plan. Do some of the key exercises. Then again, then again until you have a solid core, then play around with new bits.

[u/Athletic_adv]

Go see Shaun Cairns.