Ladies, don't be intimidated by the concept of kettlebells. A well-planned kettlebell workout can help you build strength without bulking up. As a concept, strength training with kettlebells is not really that different from strength training with dumbbells, except for the technique.
Kettlebell training for women tends to emphasize the legs rather than the arms, but for a balanced workout it is important to include some arm exercises as well. Lauren Brooks, a certified fitness instructor, recommends that women start out with an 8-kg kettlebell, but if you have a solid base of strength training, you can start with a 12-kg kettlebell.
A good introductory kettlebell exercise for women is the "swing," which is the foundation for other kettlebell lifting exercises. Mastering this move will help you build strength and maintain the correct form during other kettlebell exercises using the correct form. Here's how to do it:

• Stand in a squat position, keeping your knees in line with your ankles (don't let your knees roll inward). Keep your head up and your gaze forward. Keep your back straight and concentrate on keeping your weight on your heels, rather than tilting forward.
• Hold the kettlebell with both hands, with your arms hanging straight down between your knees.
• Using your arm and leg muscles, swing the kettlebell forward as you straighten your legs.
• As your arms reach parallel to the floor, bend your knees and swing the kettlebell back to the starting position.
• Repeat 5-10 times, and work up to multiple sets as you get stronger.