From snatches and goblet squats to get-ups and swings, the best kettlebells support all kinds of explosive, strength-building workouts. Building your own set, though, requires two things: space and cash. If you’re lacking in those areas, you may benefit from an adjustable kettlebell. By utilizing removable weight plates (and other creative solutions), just one of these bad boys can take the place of as little as five and as many as 20 kettlebells. 

Our team has spent a lot of time clicking, spinning, pushing, and pulling more than 15 different adjustable kettlebells to see which mechanisms were the smoothest and which profiles felt most like the real thing. If you love a good Turkish get-up, but want to expand your weight range, read on to see what our team of certified fitness pros had to say about the best adjustable kettlebells.

The 9 Best Adjustable Kettlebells of 2024

How We Tested and Chose the Best Adjustable Kettlebells

With decades of experience lifting heavy objects, BarBend’s roster of Olympic weightlifters, certified strength coaches, and personal trainers knows their way around strength equipment. We scored each of the 15 adjustable kettlebells that we tested on a scale of 1 (lowest) to 5 (highest) across categories like grip, coating, adjustment mechanism, and more. Below, see what our team of fitness pros looked for when testing adjustable kettlebells. 

For more information on how we test products, check out the BarBend Equipment Testing Methodology.

• Weight Range: Most of the adjustable kettlebells on our list span weights from 8 kilograms (17.5 pounds) to 16 kilograms (35 pounds). According to our expert reviewer, Amanda Capritto, ranges this wide can consolidate a lot of individual bells. “Adjustable kettlebells can replace anywhere from 5 to 20+ individual kettlebells, depending on the weight range and adjustment mechanism,” she says. 
• Adjustment Mechanism: We included a variety of adjustment mechanisms to match different gyms and training needs. “Some adjustments are more difficult than others (there are plate-lock kettlebells, dials, internal plates, and dual options),” Capritto says. “It’s important that the adjustment mechanism is both simple to use and durable.”
• Durability: We prioritized cast-iron kettlebells, though we also chose a few sturdy steel and urethane options we enjoyed in testing. Adjustable kettlebells often feature plastic components in their adjustment mechanisms, but we made an effort to highlight picks using minimal amounts, as the material tends not to fare well in gym settings. 
• Handle: We looked for options with handle diameters around 30 to 35 millimeters. We also included adjustable kettlebells with powder-coated handles. In our experience, this size range and handle texture can offer a secure and comfortable grip for the most athletes.  
• Value: Adjustable kettlebells combine the functionality of several individual bells into one. Our team looked for options that can help you get the most bang for your buck by reducing the cost of an entire set of kettlebells.

Best Adjustable Kettlebell Overall: REP Fitness 24kg Adjustable Kettlebell

There’s a lot to love about the REP Fitness 24kg Adjustable Kettlebell, but it stands out for a simple reason: it feels like a traditional kettlebell. Between the interchangeable weights and mechanisms of an adjustable kettlebell, it’s hard to replicate the feel of a good old-fashioned hunk of metal. Not so with this model. “I think if you closed your eyes during kettlebell workouts, you wouldn’t be able to tell that it’s an adjustable model,” said our tester.  

Along with its seamless weight adjustment mechanism — a 5 out of 5 from our team — that classic feel helped it earn a 4.5 out of 5 for workout experience. “Actually adjusting the weight was surprisingly easy,” they said. 

All it takes is stacking the 2-kilogram plates, then placing the cast iron shell over your stack and locking in the dial mechanism. “It’s super nice because all you’re really doing is turning the dial, then it secures them by itself,” they said. 

The cast iron shell prompted a 4 out of 5 score for durability. We also like the rubber base, as it can protect your floors (and, of course, the bell itself). “The only plastic in the build is the adjustment dial, so while I don’t like seeing plastic anywhere, on these bells sometimes it’s necessary,” they explained.

When it came to grip, our tester was equally impressed. “It’s not listed, so I had to measure, but the handle diameter is the standard 35 millimeters,” they said, rating its overall grip 4.5 out of 5. “Plus, the powder coat on the handle made it feel really secure, even for two-handed swings.”

There are a few sizes available, but we think the 16 to 24 kilogram option is ideal for the average athlete. What’s less ideal is the price. Most adjustable kettlebells come in around $150 to $160, so the $209.99 price tag on this profile is a bit steep. That said, REP does offer free shipping, and our tester thinks it’s worth the cash. “After trying out a ton of adjustable kettlebells, I think its quality still makes it the best value.”

Read our full REP Fitness Adjustable Kettlebell Review. 

Best Competition-Style Adjustable Kettlebell: Bells Of Steel Adjustable Competition Style Kettlebell

Bells of Steel Adjustable Competition Style Kettlebell

Bells of Steel Adjustable Competition Style Kettlebell

This versatile adjustable kettlebell from Bells of Steel can replace up to 18 kettlebells in one silhouette, keeping your setup compact for less than $200. While swapping out weights takes a few tools and some patience, if you’re looking for an efficient method to add kettlebell training to your repertoire, look no further.

Specs

• Price: $199.99
• Weight Range: 26.5-70.5lbs with optional expansions
• Increments: 1.1lbs
• Handle Diameter: 35mm
• Replaces: 18 kettlebells
• Material: Steel shell, iron plates
• Adjustment Mechanism: Internal plates

Pros

• Small increments allows for precise weight adjustments
• Can replace 18 individual kettlebells
• Expansion kits available for wider weight range
• Steel shell protected by rubber coating

Cons

• Adjustment is cumbersome and requires Allen wrench
• Some customers have reported chipping paint

The size of a traditional kettlebell typically tracks with its weight — the heavier it is, the bigger the bell. But, as our tester explained, competition-style kettlebells have uniform dimensions. “These always have a 35-millimeter handle diameter, 5.5-inch base diameter, and 11.1-inch height,” they said. “The grip on this Bells of Steel bell is standard (because it’s a competition kettlebell), but it felt really secure and was even better with chalk.”

They continued, “I put this thing through the ringer — Turkish get-ups, goblet squats, briefcase carries, overhead presses, and of course, kettlebell swings.” They scored their workout experience 5 out of 5. 

Along with its grip, our tester cited the durability of the steel shell as a reason for that high mark. “The shell is also protected by a rubber coating, which helps protect the bell and your floors.”

Our team landed on a 4 out of 5 for its weight range. “A minimum weight of 26.5 pounds is kind of high for most people, but remember this is a competition-style bell geared toward experienced athletes,” they said. 

We also thought the 1.1-pound plates themselves were a highlight of the design. “Lighter increments make it easier to progressive overload because they are more precise than traditional kettlebells that usually use five-pound increments,” our tester explained.

That precision, however, means that adjusting the weights can be tedious. After you use an Allen wrench to open the bottom of the bell, you’ll find a long thread that uses a separate nut to secure the plates. 

“I’ll go ahead and disqualify this bell from any HIIT workouts because changing the weights is a whole process,” our tester noted, rating its adjustment mechanism 2 out of 5. “I get it needs to keep its competition size, but changing the weights was a ton of work. I honestly just planned my workouts around it.”

Best Heavy Adjustable Kettlebell: Titan Fitness Plate Loadable Kettlebell

Titan Fitness Plate Loadable Kettlebell Swing

Titan Fitness Plate Loadable Kettlebell Swing

With a unique design, this adjustable kettlebell can can hold up to 500 pounds of weight plates. This budget-friendly option is also compatible with most Olympic weight plates.

Specs

• Price: $59.99
• Weight Range: 8-500lbs
• Increments: N/A
• Handle Diameter: 33mm
• Replaces: N/A
• Material: Steel
• Adjustment Mechanism: Pin

Pros

• Can hold up to 500 pounds of plates
• Fits many of the best bumper plates and iron plates
• Affordable price point

Cons

• Doesn’t feel like a traditional kettlebell
• Weight placement is further from your hands
• Adjustment can be difficult

The small weight plates and mechanisms used by most adjustable kettlebells help them mostly look and feel like kettlebells, but the Titan Fitness Plate Loadable Kettlebell is different. “It’s essentially a loadable steel rod with a kettlebell handle,” our tester explained. “You can also load it up to 500 pounds — heavy, heavy, heavy.”

When you add your plates, they sit at the bottom of the 19-inch rod, which places the weight away from your hands. “I like it because weight plates fit on it, but it doesn’t exactly feel like a kettlebell,” our tester said. One area that did remind them of a kettlebell was the handle — a 5 out of 5. “The 33-millimeter handle is actually close to the real deal.”

Since you’ll be loading up standard plates, adjusting the weight will take longer than the adjustment dials on other options. “It’d be nice for super heavy kettlebell squats, but if you need a quick change, this isn’t the way to go,” they said, rating its adjustment mechanism a 3 out of 5.

However, another member of our team ran into a few issues during their workout — specifically with squats. “The plates are really just held in place with the pin, so there’s going to be at least a tiny bit of space between the pin and plates,” they explained, rating their workout experience a 2 out of 5. 

“Swings made me a little nervous because I could feel (and hear) a little shifting around,” they continued. “Plus, when I tried squats, my 45-pound plates bumped up against the inside of my legs. Realistically, I think the width of a 25-pound plate is the widest you can use for squats.”

All in all, our tester thinks this is a viable and durable option for anyone with a collection of the best weight plates. “The flat base helps it stand upright when you’re changing out weights, plus the powder coat can help stave off some corrosion,” they said. “So along with the budget-friendly price point, I think there are plenty of positives.”

Best Adjustable Kettlebell for Beginners: REP Fitness 16kg Adjustable Kettlebell

REP Fitness 16kg Adjustable Kettlebell

REP Fitness 16kg Adjustable Kettlebell

This adjustable kettlebell uses a quick and simple weight adjustment that spans 8 to 16 kilograms. While the bell is made from cast iron, it has a rubber bottom that can help protect floors.

Specs

• Price: $149.99
• Weight Range: 8-16kg
• Increments: 2kg
• Handle Diameter: N/A
• Replaces: 5 kettlebells
• Material: Cast iron shell with matte powder coat
• Adjustment Mechanism: Dial

Pros

• Approachable 8- to 16-kilogram weight range suitable for beginners
• Traditional kettlebell feel is helpful when learning movements
• Simple and quick weight adjustment
• Rubber base can protect flooring

Cons

• Adjustment mechanism incorporates plastic
• More expensive than average for this weight range

For kettlebell newbies, the REP Fitness 16kg Adjustable Kettlebell closely resembles the feel of traditional bells, while offering a range of weights that can replace five individual bells. “I think it can help anyone new to this type of training really get a sense of what it feels like to swing and lift a true kettlebell,” said one of our two testers. 

A big part of that authentic feel is its coating, which prompted a 4.5 out of 5  — and something of a spiritual bond. “It feels like a genuine extension of my hand — like my body and the handle had a real connection,” said our other tester, a certified personal trainer. 

When you’re starting out with kettlebells, it can take a little time to improve grip strength enough to confidently perform classic movements, such as swings, carries, or presses. “Increasing your grip strength is one of the biggest benefits of using a kettlebell, but at first you need a little boost,” one tester explained, scoring its grip 5 out of 5. “I think the powder coat provides just that.”

We also think the 8- to 16-kilogram range — about 17.5 to 35 pounds — is appropriate for beginners. “There are four plates, so you’re basically getting 8-, 10-, 12-, 14-, and 16-kilogram bells in one profile,” our tester said, rating the weight range a 4 out of 5. Adjustable kettlebells tend to land in the $150 to $160 range. Even though this option is at that lower limit, a 35-pound max is not all that impressive compared to other options with wider ranges.

When you actually go to adjust those cast iron plates, all you have to do is stack the weights, place the bell over the top of them and turn to the dial to lock in the weight you want. “The adjustment mechanism is so easy to use,” our tester said. “An easy 5 out of 5.”

Most Versatile Adjustable Kettlebell: Ironmaster Quick-Lock Adjustable Kettlebell Handle

Ironmaster Quick-Lock Adjustable Kettlebell

Ironmaster Quick-Lock Adjustable Kettlebell

Its wide weight range supports up to 80 pounds, while being compatible with Ironmaster’s adjustable dumbbell plates. The powder coat also enhances your grip.

Specs

• Price: $99.99
• Weight Range: 22.5-80lbs
• Increments: 2.5lbs
• Handle Diameter: 35mm
• Replaces: Over 20 kettlebells
• Material: Iron
• Adjustment Mechanism: Plates

Pros

• Wide weight range supports up to 80 pounds
• Compatible with Ironmaster’s adjustable dumbbell plates
• Powder coat enhances grip

Cons

• Weight plates must be purchased separately
• Starting weight is high
• Buying individual weight plates can add up

Let’s be clear — for $99.99, you’re not getting an adjustable kettlebell, but rather an adjustable kettlebell handle. Ironmaster’s weight plates are sold separately, with the 57.5-pound stack for $139.99. You can also add an additional 22.5-pound plate to that stack for $100, combining for an 80-pound kettlebell. What makes this profile so versatile, though, is that Ironmaster’s weight plates are also compatible with their adjustable dumbbells. In short, you buy two handles and one set of weights and you can create a full kettlebell and dumbbell set.

“If you have the Ironmaster dumbbell handle, this is a no-brainer,” our tester said. “And if you don’t, we think it’s one of the best adjustable dumbbells, too.”

Ironmaster offers several weight packages, but the 57.5-pound weight kit comes in at $139.99. That would make for an 80-pound kettlebell, which our tester deemed worthy of a 5 out of 5 for weight range. “Eighty pounds is pretty heavy,” they said. “Even though the 22-pound handle weight may be a little much for beginners, Ironmaster’s target audience skews more toward heavy lifters.” 

If you’re interested, the adjustable dumbbell handles cost $299.99 for the pair and weigh 10 pounds with no weights attached. Accounting for the weight of the bolts and screws, this weight package would also be enough for a pair of 40-pound dumbbells.

The starter weight set includes six 5-pound weight plates, but no matter how many you lock in with the screw, our tester says you can count on a secure grip. “The powder coating gives the handle a balanced, textured grip,” they noted. The long locking screw can easily be adjusted by hand with the knurled, circular base, allowing this weight adjustment system to avoid using any plastic.

Best Compact Adjustable Kettlebell: PowerBlock Adjustable Kettlebell

PowerBlock Adjustable Kettlebell

PowerBlock Adjustable Kettlebell

Its compact, space-saving design and flat angle helps make presses or clean and jerks more comfortable. Also, its weight labels are color-coded for easy placement.

Specs

• Price: $169.99; $299.99
• Weight Range: 18-35lbs; 35-62lbs
• Increments: 4lbs; 9 lbs
• Handle Diameter: 32mm
• Replaces: 5 kettlebells
• Material: Steel
• Adjustment Mechanism: Pin

Pros

• Compact, space-saving design
• Flat angle helps make presses or clean and jerks more comfortable
• Weight labels are color-coded

Cons

• Unique shape doesn’t feel like traditional kettlebell
• Adjustment pin may be easy to lose

By combining multiple heavy objects into one, adjustable kettlebells are inherently some of the best compact exercise equipment, but what sets the PowerBlock Adjustable Kettlebell apart is its sleek design. “The shape is closer to a cowbell than a true kettlebell,” our tester said, rating its size a 5 out of 5. “It’s narrower and shorter than other adjustable kettlebells, so it could slide into tighter spaces.”  

Its shape also made several classic movements more comfortable during our tester’s kettlebell workouts. “Sometimes, spherical kettlebells pinpoint their weight onto your arm or shoulder during presses or clean and jerks,” they said, scoring its feel a 4 out of 5. “But the flatter angle on the PowerBlock rests much more comfortably during those kettlebell exercises.”

While its design may be good for storage and specific movements, our tester thought its grip and handle were just average — 3.5 out of 5. “It feels alright on the wrist, but just doesn’t feel like a traditional kettlebell,” they said. “It is powder-coated, though, so that helps a little.”

We’ve tested both the 35-pound and 62-pound varieties, and each features four weight increments that use a magnetic pin for adjustment, earning the mechanism a 4 out of 5. The pin itself is pretty small, so make sure you keep track of it during weight changes. 

Our tester also noted one small annoyance with the plates themselves. “This is full nit-pick mode and has nothing to do with its functionality, but the sticker labels peeled off pretty easily — so annoying.”

With a starting price of $169.99, it’s not in danger of being called the best budget home gym equipment, but we think it’s a high-quality option for athletes in need of an extra-slim design. “They’re kind of pricey, but both options were great for every movement I did,” our tester said. “I think it’s the best option for people tight on space.”

Best Quick-Change Adjustable Kettlebell: Bowflex SelectTech 840 Adjustable Kettlebell

Bowflex SelectTech 840 Adjustable Kettlebell

Bowflex SelectTech 840 Adjustable Kettlebell

This adjustable kettlebell system replaces six individual kettlebells and features an easy-to-use dial to adjust the weight so you can get straight to your workouts.

Specs

• Price: $158.23
• Weight Range: 8-40lbs
• Increments: 4lbs, 5lbs, 8lbs, 10lbs
• Handle Diameter: N/A
• Replaces: 6 kettlebells
• Material: Plastic shell
• Adjustment Mechanism: Dial

Pros

• Dial mechanism allows quick and easy adjustment
• Wide weight range
• Feels like a traditional kettlebell
• Two-year warranty

Cons

• Maximum weight of just 40 pounds
• Thin handle can feel slippery
• Plastic shell is more susceptible to damage than iron or steel

After clicking dials, unscrewing threads, and sliding in plates on 15 different adjustable kettlebells, our tester declared the Bowflex SelectTech 840 Adjustable Kettlebell the fastest. “Without a doubt, this was the quickest adjustment of all,” they said, rating its adjustment mechanism (shocker) a 5 out of 5. “Just turn the dial. It’s that easy. You can get from 8 to 40 pounds in the blink of an eye.”

The SelectTech 840 can replace six individual kettlebells, and our tester was pleasantly surprised by how it felt when they took on the best kettlebell exercises. “I don’t like that the shell is made of plastic, but I was surprised how much it felt like a true kettlebell,” they said. 

As much as they loved the feel, that plastic shell did not inspire confidence in its durability — just 1 out of 5. “Plastic is just not durable in a gym setting,” our tester said. “Also, the handle is kind of thin and it didn’t take well to chalk.”

We also think it’s worth shouting out Bowflex’s training content. “Something I loved to see was Bowflex’s library of training videos on their website,” said our tester. “For rookies, kettlebell training can take some getting used to, so I thought that was a nice touch.”

They continued, “I think for anyone short on space, cash, and experience, it’s a great buy. I do wish there were more increments, but I was able to comfortably snatch and goblet squat all day.”

Best Budget Adjustable Kettlebell: Kettle Gryp

Kettle Gryp

This creative option for kettlebell training is ideal for those with tight budgets. Its lightweight and portable design uses dumbbells to unlock kettlebell movements like swings and presses.

Specs

• Price: $34.95
• Weight Range: 0.9-55lbs
• Increments: N/A
• Handle Diameter: 29.21mm
• Replaces: N/A
• Material: Urethane foam
• Adjustment Mechanism: Uses fixed dumbbells

Pros

• Creative option for those with tight budgets
• Lightweight and portable
• Good for travel

Cons

• Requires access to dumbbells
• Awkward weight distribution
• Thin, plastic handle

The Kettle Gryp is our budget pick, but we’d also crown it the Most Creative Kettlebell Solution for Broke Lifters. “I love this thing, but it’s not a kettlebell,” said one of our testers. “It’s a urethane kettlebell handle that locks in a dumbbell. Genius.” If you already have a few dumbbells lying around or travel a lot — hotel gyms tend to favor dumbbells over kettlebells — this could be the cheat code you’ve been looking for.

The 29.21-millimeter handle measures a bit smaller than the standard 35-millimeter diameter and earned a 3 out of 5 from our team. “If you have bigger hands, it might take some getting used to,” our tester said. 

Both the handle size and weight distribution contributed to the awkward feel described by our other tester, a USA Olympian. “I thought it felt fine during squats, swings, and deadlifts,” they said. “But for anything with rotation, like snatches or cleans, it was pretty clunky. Carries and get-ups were also OK, but nothing truly felt like using a kettlebell.”

Kettly Gryp recommends using dumbbells up to 55 pounds with handles up to 4.5 inches, which should make it compatible with many of the best dumbbells on the market. 

While we wouldn’t recommend using any piece of fitness equipment in a way that wasn’t intended, we’ll admit that our expert got a little curious during testing. “Never exceed the weight limit! But I was able to fit a 150-pound dumbbell in there,” they said. “I wouldn’t suggest it, but that does tell me it’s a strong piece of equipment.”

Best Adjustable Kettlebell on Amazon: Yes4All Adjustable Kettlebell Set

Yes4All Adjustable Kettlebell Set

Yes4All Adjustable Kettlebell Set

This budget-friendly adjustable kettlebell is one of the highest-rated adjustable kettlebells on Amazon. The textured handle offers an enhanced grip, while its flat base helps keep it upright between sets.

Specs

• Price: $94.99
• Weight Range: 7.8-40lbs
• Increments: 4.6lbs-6lbs
• Handle Diameter: 30mm
• Replaces: 6 kettlebells
• Material: Cast Iron
• Adjustment Mechanism: Plates

Pros

• One of the highest-rated adjustable kettlebells on Amazon
• Textured handle offers an enhanced grip
• Flat base helps keep it upright between sets

Cons

• Some customers report its design makes some movements uncomfortable
• The plastic in the adjustment mechanism may not be durable

The Yes4All Adjustable Kettlebell Set features a similar adjustment mechanism and build as more expensive options that we’ve tested, but comes with Amazon’s Prime shipping and 30-day return policy. Along with its approachable (and consistently on-sale) price point, we think this affordable adjustable kettlebell is a great option for athletes on a budget.

While its 30-millimeter handle is slightly smaller than the standard 35-millimeter diameter, we think the texture can enhance your grip without feeling too rigid. Customers often point to the grip and seamless weight adjustment as two highlights. “The weights can be adjusted easily and the grip is good on this kettlebell,” reads one customer review. 

Many adjustable kettlebells struggle to replicate the feel of traditional bells, but some customer reviews state that the Yes4All Adjustable Kettlebell Set was uncomfortable during use. “It may be due to my lack of experience, but it feels bulky and awkward,” one review reads. 

Another specifically noted their difficulty performing the kettlebell snatch. “It’s round all over and the plates have “sharp” edges to them. So when you snatch, it hits hard and with those edges, they hurt a bit.”

Benefits of Adjustable Kettlebells

As our expert reviewer Amanda Capritto notes, adjustable kettlebells can help consolidate your home gym equipment, while still offering the versatility of an entire set. “Adjustable kettlebells provide greater access to kettlebell training with less money and less space compared to a full set of fixed kettlebells,” she says. 

“In terms of physiological benefits, kettlebells are fantastic tools for building grip strength, coordination and stability, and explosive strength,” she adds. Below are some of the benefits of these efficient pieces of strength-training equipment.

• Space-Saving: As anyone who loves kettlebell training can attest, it’s difficult finding the space for a full set of weights. “Adjustable kettlebells are a great alternative to standard kettlebells for people who want multiple kettlebell weights but don’t have the space for a full set,” Capritto explains.
• Convenience and Value: Capritto points out that, much like the adjustable dumbbells, experienced lifters are wising up to the value of streamlining their home gym equipment. “Many fitness enthusiasts [are] realizing how convenient they are (and how inexpensive they are compared to an entire set of bells),” she says. “Adjustable kettlebells are a great fit for people who are interested in kettlebell training but don’t have the space or funds to get a full set of fixed kettlebells and a rack for them.”
• Versatility: Because you can adjust the weights of these kettlebells, you can increase the challenge of movements like shoulder presses, deadlifts, and swings as you grow stronger. That versatility could be even more important if your new kettlebell is going to be your go-to piece of weight equipment.
• Greater Explosive Strength: Movements like the kettlebell swing can help build power in your hips and posterior chain. (1) As you gain explosive strength in those areas, you can improve your performance in other exercises like the clean and jerk, or even running.
• Improved Grip Strength: Whether you’re swinging or pressing it, the thick handle of a kettlebell has been shown to improve overall grip strength. (2) Greater grip strength can benefit your performance when lifting the best barbells, dumbbells, and even grocery bags. 

How Much Do Adjustable Kettlebells Cost?

With such a diversity in design, weight ranges, and adjustment mechanisms, it should come as no surprise that the best adjustable kettlebells are available at a variety of price points. The options on our list span from $34.95 all the way up to $299.99. Here is a quick breakdown of how much each of these kettlebells cost.

Best Adjustable Kettlebell Overall	REP Fitness 24kg Adjustable Kettlebell	$209.99
Best Competition-Style Adjustable Kettlebell	Bells Of Steel Adjustable Competition-Style Kettlebell	$199.99
Best Heavy Adjustable Kettlebell	Titan Fitness Plate Loadable Kettlebell	$59.99
Best Adjustable Kettlebell for Beginners	REP Fitness 16kg Adjustable Kettlebell	$149.99
Most Versatile Adjustable Kettlebell	Ironmaster Quick-Lock Adjustable Kettlebell Handle	$99.99
Best Compact Adjustable Kettlebell	PowerBlock Adjustable Kettlebell	$169.99; $299.99
Best Quick-Change Adjustable Kettlebell	Bowflex SelectTech 840 Adjustable Kettlebell	$158.23
Best Budget Adjustable Kettlebell	Kettle Gryp	$34.95
Best Adjustable Kettlebell on Amazon	Yes4All Adjustable Kettlebell Set	$94.99

What to Consider Before Buying Adjustable Kettlebells

Before locking in your own top pick, our expert reviewer Amanda Capritto first recommends doing a bit of math. “It’s important to first understand how kettlebells are manufactured in terms of weight,” she says.

“Kettlebells tend to jump in weight more than dumbbells do, typically in increments of 4 to 8 kilograms.” Once you have a solid idea of the weight range you need, there are a few more factors to keep in mind.

Weight Range 

Depending on their weight range and adjustment mechanism, adjustable kettlebells could replace as little as 5 and as many as 20 (or more) individual kettlebells. Newcomers to a kettlebell training program probably don’t need an adjustable kettlebell that can weigh up to 80 pounds (and we wouldn’t recommend it), while experienced lifters likely won’t benefit from a profile that tops out at just 30 pounds. 

Capritto says to keep your fitness level in mind when checking out your weight options. “You should choose a weight range that provides you with the most versatility for your current strength level.”

Handle and Grip

Whether you prefer to use chalk or not, Capritto recommends looking closely at the size and texture of the handle. “Check the handle diameter to ensure it won’t be too large or small to comfortably fit your hands,” she says. “Also look for information about handle knurling, as you’ll want to be able to get a good grip on it.”

Durability

From cast iron and steel to urethane foam, the builds of adjustable kettlebells can vary in terms of durability. In general — not just in kettlebells — plastic is at a higher risk of cracking or deteriorating over time. 

Because the adjustment mechanisms can be a bit complex, a lot of options utilize some plastic. Capritto just recommends checking how much: “Look for minimal plastic components for a greater degree of durability.”

Intended Workouts

Before securing one of these versatile kettlebells, make sure you have an idea what types of movements you plan on performing with your new kettlebell. “I recommend looking for an adjustable kettlebell with which you can do movements like single-arm shoulder press (lighter), swings (heavier), and deadlifts (even heavier), particularly if your kettlebell is going to be one of the only weighted items in your home gym,” Capritto says.

[Related: Benefits of Kettlebell Swings]

Best Adjustable Kettlebells FAQs

What is the best adjustable kettlebell?

After swinging and pressing 15 different adjustable kettlebells, we think the REP Fitness 24kg Adjustable Kettlebell is tops. Its powder-coated cast iron shell is protected by a rubber base that can protect both the bell and your floors. It’s quick and easy to adjust the different weights, and, in our opinion, closely resembles the feel of a traditional kettlebell.

Do adjustable kettlebells work?

While some adjustment mechanisms are more tedious than others, the options on our list are safe and effective for kettlebell training. On top of that, adjustable kettlebells can help reduce clutter in your home gym by combining the functionality of multiple bells into one.

What is the disadvantage of an adjustable kettlebell?

As BarBend expert reviewer Amanda Capritto explains, some adjustable-weight kettlebells may not quite match the feel of traditional bells. “Like adjustable dumbbells, adjustable kettlebells can feel a little awkward to use at first,” she says. “Figuring out the adjustment mechanism can take some trial and error, and it might be frustrating at first.”

Is there a difference in the quality of kettlebells?

Kettlebells typically are typically made of cast iron, steel, or even plastic filled with sand. In general, we recommend avoiding options that use plastic, but as Capritto explains, the adjustment mechanisms in these bells sometimes need it. “Adjustable kettlebells also tend to have some plastic components, which are more prone to breaking than the solid cast iron of a fixed kettlebell,” she says.

References

1. Jaiswal, P. R., Ramteke, S. U., & Shedge, S. (2024). Enhancing Athletic Performance: A Comprehensive Review on Kettlebell Training. Cureus, 16(2), e53497.
2. Quednow, J., Sedlak, T., Meier, J., Janot, J., & Braun, S. (2015). The effects of high intensity interval-based kettlebells and battle rope training on grip strength and body composition in college-aged adults. International Journal of Exercise Science, 8(2), 3.

Let’s be honest: Setting fitness goals is exciting. You know what you want to achieve, but how will you get there? Succeeding is all about how you structure your exercise routine each week. Check out how many days a week you should work out, depending on your goals. You’ll feel confident whenever you step into the gym because you’ll know you’re staying on track.

Key Takeaways

• Working out for 30 minutes three to five days a week is a recommended routine to maintain good health. 
• In other words, aim to get 150 to 300 minutes of moderate exercise per week.
• Make sure you take two rest days a week to prevent overtraining.
• 80% of Americans don’t get enough exercise, leaving only 20% who exercise regularly.

How Many Days Should You Work Out Per Week

Your new workout schedule will depend on multiple factors, which means everyone will create a routine that looks a little different. The U.S. Centers for Disease Control and Prevention (CDC) recommends adults get at least 30 minutes of daily activity five days a week. (1)

That recommendation is standard, so it doesn’t consider any specific fitness goals. It also doesn’t account for your current fitness level, what’s sustainable for your mental health, your training intensity, or any other factors below.

However, aiming for five weekly workout days is a great place to start. Keep it in mind as you factor other influences into your new exercise plan, like your energy levels or fitness goals.

[Read More: What Is Muscular Endurance? (Plus the Best Muscular Endurance Exercises)]

The World Health Organization recommends that while adults should get 150 to 300 minutes of moderate-intensity exercise weekly, two days of muscle-strengthening workouts are enough to gain health benefits. (2) It all depends on your endurance during cardio and strength training routines.

Whether you want to gain muscle, increase your endurance, or lose weight, you’ll continue over your finish line by starting with either of these recommendations. Remember, you can always adjust your routine along the way.

Factors That Impact Workout Frequency

As you build your workout routine, you’ve got to consider how many days of rest you want and need; whether you’re aiming to lift heavy weights, stimulate muscle growth, do more cardiovascular exercise, or improve your general health; and more.

Once you have an end goal, you’ll be better able to combine those goals with recommended activity guidelines to set yourself up for overall health with the types of exercise you like. 

Consider meeting with a personal trainer if you have more questions regarding the best routine for your specific fitness goals.

Your Current Fitness Level

Your current fitness level is related to how much endurance you have. You can keep this assessment casual — how many full-body workouts have you managed to do lately? How long and intense were they? It’s OK to start from scratch. Prevent burnout from the jump by meeting yourself where you’re at.

If you’re more stats-oriented, you can do things like measure your resting heart rate and track your activity levels that way to assess your fitness. You could take a PACER exam to test your endurance at different tempos or identify the maximum weight you can lift. Choose a fitness exam based on the metric you’re aiming for, like testing your current endurance if you want to become an endurance athlete or your one-rep max if you’re chasing your next powerlifting meet.

[Read More: Powerbuilding Workout Routine, With Tips from a CPT]

It’s also crucial to keep your expectations at a realistic level. Someone who can lift a maximum of 10 pounds shouldn’t expect to lift 100 pounds in two weeks. Give your body time to build muscle or lose weight over weeks or months.

You might prefer to identify your fitness level by checking in with yourself after a typical workout routine. Do you feel winded and ready for a rest day? Maybe your gym time left you energized and wanting more. Adjust your new workout plan’s intensity as necessary, depending on your current physical abilities.

How Much You Enjoy Your Routine

No one wants to do something that makes them miserable. No matter how badly you want to deadlift 170 pounds, you’ll struggle to stick to your new workout routine if you hate lifting weights.

Figuring out how many days a week you should work out starts with choosing exercises you look forward to—or at least don’t mind—doing multiple times per week. The best selection will be ones that motivate you, don’t immediately destroy your mental stamina, and don’t leave you feeling like you’ve got nothing left in your tank for the rest of the week.

[Read More: The Best Elliptical-Bike Combo Machines of 2024, Approved by Our Experts]

Environmental influences outside of your workouts might also make you enjoy your routine more. Listen to a playlist with your favorite songs or download episodes of a TV show to watch while you’re on the elliptical. Exercising with a friend might also make your gym time more enjoyable. Consider what’s affecting your mood during your next workout to strategize solutions that make exercise more manageable in the long term.

The Quality of Your Physical Recovery

Research shows a combination of total rest and low-intensity exercise leads to optimal recovery. (3) You’ll spring back faster by working on your recovery strategies as much as how many days you’re working out each week.

Make rest days a recurring part of your weekly routine. Even active recovery workouts might be too much if your new schedule utilizes mostly high-intensity movements. Balance your workouts with rest to support your physical recovery after trips to the gym.

Don’t fall for the tempting idea of skipping rest days, either. You won’t give your muscles the time they need to get stronger and help you reach your goals. Working out with constantly torn muscle fibers may also increase your odds of injury because your body will be too tired to perform efficiently.

If you’re not sleeping enough, for example, you can pretty much kiss those muscle gains goodbye no matter how often you work out. And biking to work suddenly gets a lot more dangerous when you don’t have the energy to support your ride. So, make sure your day off is really a day off, and that you’re eating and sleeping enough between weight training sessions.

In cases where you know you can’t optimize those recovery factors…scale back your training frequency and make a plan where you’re lifting less often or less intensely each week. That way, you’re still working toward your goals but giving your body the chance to bounce back.

Your Training Intensity

Determining how many days a week you should work out requires a specific focus on training intensity. You won’t be able to maintain workouts that require extreme intensity every time you exercise. Toasted your upper body on the bench press twice already this week? You may need another lower body session, not shoulder session, coming up next.

Changing the intensity variables in your workouts is the key to fitness success with long-term plans. You’ll stay motivated and continue to see progress because you’re not draining your energy every day.

[Read More: The Ultimate Workout Split, Created by Our Experts]

General rule of thumb: the more intensity you want in your workouts, the less often you should be doing them. More intensity requires more rest. Chew on that while you’re drawing up your plans.

Your Training Volume

Training volume is your weight, reps, and sets for each workout. While a higher volume doesn’t necessarily mean a higher intensity, the same general rule applies: the higher your volume per session, the lower your frequency might need to be over the week. 

When you’re in the planning stages, think about how much weight you’re moving over the course of the entire week. If you want to get in 12 sets per muscle group, you could do those across two sessions with six sets per group per session. Or, you could split it into three or even four sessions (with respectively fewer sets each session). 

By accounting for your overall volume when you plan out your training frequency, you’ll also get an idea of what types of strength training exercises are likely to keep coming up in your program and how they might impact your body week in and week out.

How Often to Work Out for Heart Health

Many people work out to improve their heart health. Researchers found patients with cardiovascular diseases doing moderate-to-vigorous and vigorous aerobic exercise three to four days per week for at least six to 12 weeks improved their cardiorespiratory fitness. (4)

Talk with a primary care physician to see if a similar workout routine could be good for you, considering your health history. You might see similar results by switching aerobic workout intensities, similar to the study’s participants. Opting for lower-intensity workouts might mean you could exercise five days per week without feeling fatigued.

Anyone who wants to train intensely might stick with vigorous aerobic exercises three to four days weekly to get better results. The key is understanding what feels vigorous to you. Your exercises should leave you a bit breathless without getting close to the point of passing out.

[Read More: Benefits of Cardio — Better Sleep, Mental Health, Bone Health & More]

Sleep will also affect how many days a week you should work out for any goal. It’s the primary force behind recovery because it activates human growth hormone (HGH) production that regulates your metabolism and builds muscle.

If you’re not getting at least the recommended seven hours of sleep each night, space your workout days out to four times each week or less. (5) Adding more rest days will give your body the time it needs to repair itself with your lower HGH levels.

While working out for heart health, stop by a primary care physician’s office for regular checkups if that’s accessible to you.

How Often to Work Out for Strength

The CDC’s recommendations also indicate adults should work out twice weekly while focusing on strength-building routines. That’s a standard recommendation just to maintain a healthy lifestyle. Anyone hoping to build muscle can go beyond that two-day guideline.

If you’re focusing on low-intensity strength training, you’re in luck. Research shows people gained muscle while doing one session per week over eight to 12 weeks. (6) The study also recommends increasing your weekly gym sessions if you hit a progress plateau around the 12-week mark.

Intense strength training sessions—also known as HIIT workouts, or high-intensity interval training—may be best when done three days per week for at least 12 weeks. (7) Your muscles will need time to recover from the high-intensity workouts. Pushing yourself too hard could make you feel sluggish and irritated due to overtraining syndrome.

Working out on minimal sleep is never a good idea. You’ll want your brain and body energized before hitting the gym. Researchers agree sleep loss negatively affects workout results and recommend exercising in the morning if you absolutely have to get moving after a night of limited sleep. (8)

How Often to Work Out for Muscle Mass

Low-intensity exercise builds muscle mass with just one gym session per week, according to the study referenced above. If you want to work out more often, exercise your targeted muscle groups two or three days per week to gain muscle without feeling trapped at the gym. (9)

Anyone doing high-intensity workouts should note that experts found greater muscle hypertrophy occurs after high-volume training. (10) You’ll benefit from higher intensities alongside higher-volume workouts.

You may want to avoid very intense workouts if you’re not getting full nights of sleep. The lack of energy and limited HGH production time while you dream will affect your workout results.

However, you’re in luck if you want to increase your muscle mass. Strength training makes sleeping easier by reducing inflammatory markers. (11) Once you get started, you may get more sleep and hit the gym more often without necessarily pushing yourself to go.

How Often to Work Out for Weight Loss

Weight loss is one of the more common workout goals, but you don’t have to push yourself too hard to achieve it. Low-intensity exercise is effective if you do it for around 60 minutes per day until you average 250–300 minutes of extra movement weekly. (12)

Depending on your initial or optimized exercise schedule, this could result in working out for an hour four to five days each week. Consider how long you want to spend exercising and how much free time you have to integrate your weight loss exercises with your lifestyle.

[Read More: The Best Supplements for Weight Loss]

High-intensity interval training is effective for weight loss as well. Participants in a recent study lost weight while doing three HIIT workouts weekly for 12 weeks without food restrictions. (13) Combining three days of higher-intensity workouts with four rest days is essential for maintaining the energy your body needs to burn calories and keep up with your more demanding exercise routine.

Sleep is one of the most important factors for people losing weight. If you have a poor sleep schedule, lower hormone production and metabolism breakdown will cause weight gain. (14) You’ll want to get the minimum seven hours of sleep recommended for adults to maintain long-term weight loss. (15)

Frequently Asked Questions

Is working out three days a week enough?

Working out three days per week is often enough to achieve goals like muscle mass gain, increased strength, and weight loss, per the studies cited above. The key is maintaining that workout schedule for a set number of weeks, like 12 weeks for a three-month program.

Is working out five days a week too much?

Working out five days a week may not be too much if you stick with lower-intensity exercises and/or dial in your recovery. Researchers discovered people doing low-intensity workouts five days per week experienced similar results to individuals doing maximum-effort exercises. (16) You’ll see long-term progress as long as you maintain your two rest days each week.

Should you take a rest day?

You should take a rest day so your muscles have time to recover. While you’re taking it easy, your body regulates its autonomic and hormonal production systems to prevent injuries during future workouts. (17) You’ll also gain more energy to tackle your next workout more effectively.

How many times should you work out a week to build muscle?

General recommendations include working out at least twice weekly to build muscle. Targeting the specific muscle groups you want to develop can help make them stronger and bigger. 

However, remember to rest between workouts. Overworking your muscles may cause overtraining syndrome, which makes it much more challenging to stay on track with your exercise routine.

How often should you work out a week for weight loss?

You should work out four or five days a week for weight loss. If those workouts are each at least 60 minutes of low-intensity movement, you may see weight loss progress over multiple weeks. Getting enough sleep, eating enough, and maintaining your rest days will ensure you have enough energy to keep up with this routine until you reach your weight loss goal.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

1. Centers for Disease Control and Prevention (CDC). (2023) Physical Activity for Adults: An Overivew.
2. World Health Organization. (2022, October 5). Physical Activity Fact Sheet.
3. Martínez-Gómez, R., Valenzuela, P. L., Lucia, A., & Barranco-Gil, D. (2022). ‘Comparison of different recovery strategies after high-intensity functional training: A crossover randomized controlled trial,’ Frontiers in Physiology, 13. https://doi.org/10.3389/fphys.2022.819588.
4. Gonçalves, C., Raimundo, A., Abreu, A., & Bravo, J. (2021). ‘Exercise intensity in patients with cardiovascular diseases: Systematic review with meta-analysis.’ International Journal of Environmental Research and Public Health, 18(7), 3574. 
5. Ramar, K., Malhotra, R. K., Carden, K. A., Martin, J. L., Abbasi-Feinberg, F., Aurora, R. N., Kapur, V. K., Olson, E. J., Rosen, C. L., Rowley, J. A., Shelgikar, A. V., & Trotti, L. M. (2021). ‘Sleep is essential to health: an American Academy of Sleep Medicine position statement.’ Journal of Clinical Sleep Medicine, 17(10), 2115–2119. 
6. Behm, D. G., Urs Granacher, Warneke, K., José Carlos Aragão-Santos, Marzo, & Konrad, A. (2023). ‘Minimalist training: Is lower dosage or intensity resistance training effective to improve physical fitness? A narrative review.’ Sports Medicine. 
7. Cristián Caparrós-Manosalva, Nicolás Garrido-Muñoz, Bastián Alvear-Constanzo, Sofía Sanzana-Laurié, Macarena Artigas-Arias, Alegría-Molina, A., Nicolás Vidal-Seguel, Espinoza-Araneda, J., Huard, N., Aline, J Sapunar, Salazar, L. A., & Gabriel Nasri Marzuca‐Nassr. (2023). ‘Effects of high-intensity interval training on lean mass, strength, and power of the lower limbs in healthy old and young people.’ Frontiers in Physiology, 14. 
8. Craven, J., McCartney, D., Desbrow, B., Sabapathy, S., Bellinger, P., Roberts, L., & Irwin, C. (2022). ‘Effects of acute sleep loss on physical performance: A systematic and meta-analytical review.’ Sports Medicine, 52(11). 
9. Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). ‘No time to lift? Designing time-efficient training programs for strength and hypertrophy: A narrative review.’ Sports Medicine, 51(10), 2079–2095.
10. Alves de Santana, D., Castro, A., & Cavaglieri, C. (2021, September 29). ‘Strength training volume to increase muscle mass responsiveness in older individuals: Weekly sets based approach.’ Frontiers; Frontiers in Physiology. 
11. de Sá Souza, H., de Melo, C. M., Piovezan, R. D., Miranda, R. E. E. P. C., Carneiro-Junior, M. A., Silva, B. M., Thomatieli-Santos, R. V., Tufik, S., Poyares, D., & D’Almeida, V. (2022). ‘Resistance training improves sleep and anti-inflammatory parameters in sarcopenic older adults: A randomized controlled trial.’ International Journal of Environmental Research and Public Health, 19(23), 16322. 
12. Khanfir, M. A., Awicha, H. B., Masmoudi, L., Hmadou, F. B., Dardouri, W., Alardan, S., Nouira, S., & Zouch, M. (2022). ‘Effects of different low-intensity exercise types on duration, energy expenditure and perceived exertion in obese individuals.’ International Journal of Environmental Research and Public Health, 19(8), 4893. 
13. D’Amuri, A., Sanz, J. M., Capatti, E., Di Vece, F., Vaccari, F., Lazzer, S., Zuliani, G., Dalla Nora, E., & Passaro, A. (2021). ‘Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomised controlled non-inferiority trial.’ BMJ Open Sport & Exercise Medicine, 7(3), e001021. 
14. Papatriantafyllou, E., Efthymiou, D., Zoumbaneas, E., Popescu, C. A., & Vassilopoulou, E. (2022). ‘Sleep deprivation: Effects on weight loss and weight loss maintenance.’ Nutrients, 14(8), 1549.
15. Centers for Disease Control and Prevention (CDC). (2024, May 15). About Sleep.
16. Riku Yoshida, Shigeru Sato, Kazuki Kasahara, Yuta Murakami, Fu Murakoshi, Kodai Aizawa, Ryoma Koizumi, Kazunori Nosaka, Masatoshi Nakamura. Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week. Scandinavian Journal of Medicine & Science in Sports, 2022;
17. Puga TB, Mazumder RM, Ruan T, Scigliano N, Thiel GE, Treffer K. ‘Sleep, nutrition, hydration and rest: The equal importance of external factors outside of training and practice for sports injury prevention.’ Scientific Journal of Sport and Performance. 2023;2(4):428-438. 

An 11-year-old girl lifted nearly twice her own weight overhead, setting an unofficial world record in the process.

Last updated on June 16th, 2024

An 11-year-old girl is officially one of the strongest young weightlifters on Earth. On Saturday, Jun. 15, 2024, Aurora “Rory” van Ulft, a pre-teen American weightlifter, set an unofficial Youth world record by lifting nearly twice her own weight overhead.

van Ulft competed at USA Weightlifting‘s (USAW) 2024 National Championships Week in Pittsburgh, PA.

[Related: The Best Weightlifting Apps]

On the first day of the event, van Ulft hit an unofficial Youth world record by clean & jerking 77 kilograms, or 169.7 pounds, in the 40-kilogram, or 88.1-pound, weight class.

Rory van Ulft: 2024 Youth National Championships

van Ulft is a youth strength athlete who has been hitting big lifts — including a 111-kilogram, or 244.7-pound deadlift at age nine — for years. At USAW’s National Championships Week, she competed in the snatch and clean & jerk; two floor-to-overhead barbell exercises.

Here’s how she did after weighing in at 37.95 kilograms, or about 83 pounds:

Weightlifting meets rank athletes by Total, the sum of an athlete’s best single result in both lifts. van Ulft’s 135-kilogram Total eclipsed the second-highest result in her category by a margin of 51 kilograms.

• Canadian-born van Ulft was not ultimately ranked because she competed as a guest athlete.

Why Is It an Unofficial Record?

World records may only be set at competitions under the purview of the International Weightlifting Federation (IWF).

The girls’ 40-kilogram clean & jerk world record officially stands at 76 kilograms and is held by Filipino athlete Angeline Colonia, who achieved the record at 15 years of age. The IWF recognizes Youth athletes between the ages of 13 and 17.

[Related: The Best Weightlifting Shoes on the Market]

Is Weightlifting Safe for Children?

While it may look dangerous at a glance to see van Ulft holding almost twice her own weight above her head, weight lifting is not inherently harmful for children.

• A landmark 2009 scientific review on youth strength training remarked, “Participation in almost any type of sport or recreational activity carries a risk of injury … A well-supervised strength training program has no greater inherent risk than any other youth sport or activity.” (1)
• Moreover, a 1993 study of Junior Olympic weight lifters found that the muscular strength gleaned from proper strength training can positively influence bone mineral density and physical resilience. (2)

[Related: Best Multivitamins for Bone Health]

Most importantly, weightlifting athletes of all ages are coached and supervised at all times by accredited coaches who incorporate structured training plans in the months leading up to a competition.

A 1-rep max may cause an athlete to compromise their exercise form, but the posture and effort on display in a competitive setting does not reflect how a young athlete like van Ulft exercises day-to-day.

More Weightlifting News

References

1. Dahab KS, McCambridge TM. Strength training in children and adolescents: raising the bar for young athletes? Sports Health. 2009 May;1(3):223-6. doi: 10.1177/1941738109334215. PMID: 23015875; PMCID: PMC3445252.
2. Conroy, B. P., Kraemer, W. J., Maresh, C. M., Fleck, S. J., Stone, M. H., Fry, A. C., Miller, P. D., & Dalsky, G. P. (1993). Bone mineral density in elite junior Olympic weightlifters. Medicine and science in sports and exercise, 25(10), 1103–1109.

Editor’s Note: BarBend is the Official Media Partner of USA Weightlifting. The two organizations maintain editorial independence unless otherwise noted on specific content projects. 

Featured Image: @hookgrip / Instagram

You liked your first couch-to-5K a lot more than you expected to. You trained for your 10K with much aplomb, and now you’re ready to take on your first half marathon. But it’s…how long, exactly? Here, I’ll lay out how many miles are in a half-marathon, how to plan your weekly mileage, and tips to get you ready for race day. 

Key Takeaways

• A half marathon is 13.1 miles (21.0975 kilometers).
• The average time for a half marathon is two hours, the world record being 57:31.
• It takes about 15 weeks to train for a half marathon. 

How Many Miles Are in a Half Marathon?

Before you take off, you’ll need to know the half-marathon distance you’re getting yourself into. A half-marathon is 13.1 miles (or 21.0975 kilometers), and a full marathon is 26.2 miles (or 42 kilometers).

[Read More: How Long Is a Marathon? Plus, How to Train for Your First Marathon]

What’s a good half-marathon time? The average time is about two hours. More specifically, RunRepeat released a state of running report in 2019 and stated the following average finish times for half-marathon runners in the United States. (1)

• Men: Two hours and two minutes (2:02:00)
• Women: Two hours and sixteen minutes (2:16:00)

We need more statistics on nonbinary runners.

The average pace varies based on fitness level and age group. 

What about the fastest half-marathon? These individuals currently hold the world record.

• Men: Jacob Kiplimo crossed the finish line in 57 minutes at 31 seconds (57:31) in Lisbon, Portugal, in November 2021. (2)
• Women: Letesenbet Gidey had a finish time of one hour, two minutes, and 52 seconds (1:02:52) in Valencia, Spain, in October 2021. (3)
• Nonbinary Athletes: Winter Parts finished a half-marathon in one hour, 12 minutes, and 48 seconds (1:12:48) in Brooklyn, New York, in April 2022, but there needs to be more research on the world record for nonbinary runners. (4)

How Many Miles Do You Run During Half-Marathon Training?

A good half-marathon workout plan will be tailored to your fitness level. New, intermediate, and advanced runners may all have different average weekly mileage. Still, everyone needs to complete the 13.1 miles on race day.

A study on half-marathon runners found that those with the fastest finish times ran an average weekly mileage of 19.8 miles (32 kilometers). A half-marathon training plan may span 10 to 16 weeks, depending on your fitness level. If you run an average of 20 miles per week for 15 weeks, you’ll be running 300 miles total. (5) 

[Read More: How Do You Stack Up? Here Are the Average Marathon Times for Different Types of Runners]

To reach that average of 20 miles, newer runners may build to 10 to 15 miles per week then continue to peak at 25 to 30 weekly miles. Experienced runners may start with 25 miles per week and build up to peak at 40 miles. (6)

Tips for Training for Your First Half Marathon

Getting ready for your first half-marathon? Working with a running coach and following a half-marathon training program is always ideal, but here are my top tips as a certified personal trainer. 

Build Up Your Weekly Mileage

You won’t want to jump into a 13.1-mile run immediately. Instead, focusing on weekly mileage and slowly building up will help you get there. Your training plan will likely include at least one longer run per week, and eventually, you want that to be at least 10 miles.

[Read More: How to Balance Running and Strength Training, No Matter Your Goals]

Following a half-marathon training plan with progression will help you get there. In the running world, some people use the “rule of thumb,” where you increase your weekly mileage by 10 percent every three weeks. Cut it down by 10 percent in the fourth week, and start again.

Vary Your Running Workouts

If it’s your first half-marathon, your goal is to finish, not necessarily go as fast as possible. Still, most training schedules include a variety of running workouts throughout the week. You might do one longer run and one day of speed work. Speed work typically involves a shorter, faster run that might be interval training, fartlek training, or tempo runs for more experienced runners.

Include Cross-Training

When you’re training for a marathon event, cross-training means any type of training that’s not running. There are two areas to focus on to keep improving your fitness without running.

• Strength Training: Include at least one day of resistance training. For newbies, strengthening your muscles can help prevent injuries. For more advanced runners, resistance training boosts power and speed, which improves running performance (and may help prevent injury, too). (7)
• Cardio Cross-Training: You can also work on increasing your cardiovascular endurance while giving your legs a break from all that high-impact. Doing something low-impact like swimming, the elliptical, or cycling helps work your heart and lungs without added stress on your muscles, tissues, and joints. 

Take Rest Days and Taper Off

You’ll need one to two rest days per week to give your body a chance to recover and adapt to the (good) stress of running. Research shows that endurance athletes who take fewer than two rest days per week have a much higher risk of injury than those who take more rest days. (8)

[Read More: Should You Be Running Every Day? A Certified Personal Trainer Gives You the Scoop]

You also want to taper off your mileage in the final weeks before race day.

Practice Good Running Nutrition

Be sure to eat well (and enough) throughout your half-marathon training. Proper running fuel can improve performance and recovery. Hydration (with or without electrolytes) and having carbohydrates before, during, and after long-distance running can help keep your energy up. (9)

[Read More: The Best Supplements for Runners]

Some runners have energy gels (a quick source of carbs) during long-distance runs. If you want to try it, experiment with it during your training to see how your body reacts. General running advice is to avoid trying something brand new on race day.

Frequently Asked Questions

Here’s the bottom line on your most asked questions. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

1. Andersen, J. The State of Running 2019. RunRepeat. 
2. Half Marathon Men. World Athletics. 
3. Half Marathon Women. World Athletics.
4. Races Have Begun to Add Nonbinary Divisions. But Is That Enough? Runner’s World.
5. Fokkema T, van Damme AADN, Fornerod MWJ, de Vos RJ, Bierma-Zeinstra SMA, van Middelkoop M. Training for a (half-)marathon: Training volume and longest endurance run related to performance and running injuries. Scand J Med Sci Sports. 2020 Sep;30(9):1692-1704. 
6. Half Marathon Training Plans for Every Level of Runner. Runner’s World.
7. Šuc A, Šarko P, Pleša J, Kozinc Ž. Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports (Basel). 2022 Jun 24;10(7):98. 
8. Ristolainen L, Kettunen JA, Waller B, Heinonen A, Kujala UM. Training-related risk factors in the etiology of overuse injuries in endurance sports. J Sports Med Phys Fitness. 2014 Feb;54(1):78-87. 
9. Burke, L. M., Millet, G., & Tarnopolsky, M. A. (2007). Nutrition for distance events. Journal of Sports Sciences, 25(sup1), S29–S38.

Featured Image: Gorodenkoff / Shutterstock

Let’s get one thing straight from the jump — there’s no one walking form to rule them all. From folks with scoliosis to people of all body shapes, sizes, and abilities, there are as many ways to walk as there are people. Still, there are some generally recommended yeses and probably-not-the-bests for most people’s walking strategy.

So, do you have proper walking form? It depends on what the best way to move for you is. But to give you some general insight into the topic, I sat down with Heather Asti, PT, MPT, who’s been a practicing physical therapist for nearly two decades, for insights into avoiding the injury bug with your walk.

Key Takeaways

• Proper walking form is different for everyone but generally involves upright posture, step rolling from heel to toe, arms swinging from your shoulders, and taking strides that fit your body.
• Proper walking form helps with injury prevention, improved balance and stability, and improved circulation, especially in older populations. (1)
• Suboptimal walking techniques can cause increased risk of falls and injuries, increased risk of arthritis, and muscle weakness. (2)
• Walking form is especially important when starting a new workout program as it helps to walk faster for longer. (3)
• Good shoes can support good walking form by allowing a generally more comfortable heel-to-toe rolling motion. (4)

How to Walk with Proper Form

Any discussion of proper walking form should begin with the disclaimer that the optimal walking form for your body type may not match that of someone else. Always strive to find the walking form that pairs optimally with your own body structure and optimizes your personal well-being. A qualified physical therapist may be able to help you do this.

[Read More: Is Walking Good Cardio? Certified Personal Trainers Explain]

While you wait to consult your own physical therapist, I chatted with one to get some general advice for you. From her multiple advanced degrees and certifications in physical therapy, Asti is also an APTA Advanced Certified Clinical Instructor. She is well-versed in spotting and correcting all of the postural issues that might cause you not to walk as well as you could.

Head to the Sky

A common sign of a suboptimal walking form is if you appear to be hunching over or slouching while you’re in motion. One of the hallmarks of good posture for most people is a straightened upper body position. This requires some involvement of your abdominal muscles and other core muscles to stabilize your frame and help you maintain proper posture.

[Read More: How Long Does it Take to Walk a 5K? (+ Tips to Walk Faster From a Walking Coach)]

“The best way to maintain proper walking posture is to imagine someone pulling up on your hair [toward the sky],” advises Asti. “This causes you to lengthen your spine and activate your core muscles.”

Mind Your Feet

People tend to place less emphasis on walking form than running form, given the comparatively low-impact nature of walking. Still, walking is a weight-bearing exercise. This means failure to maintain good form throughout a walking workout, or even during an extended walk of a casual nature, can cause pain and discomfort.

[Read More: Best Running Shoes for High Arches, Flat Feet, Cross Training, and More]

“The gait cycle starts with what we call initial contact with the ground, or heel strike,” explains Asti. “Your heel should make contact with the ground first rather than your whole foot, and with an unlocked knee. As your foot loads your body weight through the stance phase of gait, the foot should feel as though the weight rolls from the outside edge of the foot forward toward the base of the big toe in preparation for a solid push-off from the ground. Throughout that transition, the knee should continue to flex, and the hip gradually moves into extension as the heel lifts. Then the toe lifts to swing your back foot forward into the next stance cycle.”

Walking Stride

So much of walking speed is dictated by the length of your stride. This has led plenty of people to believe that they could speed up simply by lengthening their stride slightly while taking the same number of steps. Not only does this tend to lead toward overstriding—which is not an optimal solution to the perceived issue—but walking stride is so subjective that you may not even have a problem to correct.

[Read More: How Many Steps in a Mile? Calculate by Height and Pace]

“Stride length is usually a function of height, leg length relative to trunk, gait speed, and just personal comfort,” states Asti. “Your walking stride should feel comfortable for you and allow you to go through proper phases of the gait cycle without feeling the need to compensate or otherwise change your normal gait. If you are looking for a number, the average walking stride should equal about 2,000 steps per mile [when walking].”

Arm Motion

Although a pronounced arm swing is more common when it comes to your running form, you may fall into a category of people that has an atypical arm swing while walking. Usually, an arm swing is an unconscious movement that complements your foot-based motion. As long as you remain relaxed and you’re not using your arm swing to drive your walking motion, your arm swing is probably nothing to be concerned about.

“Arm swing is a wonderfully automatic rhythm for most people,” describes Asti. “Proper arm swing while walking helps the legs move more efficiently. Relaxed walking should result in relaxed shoulders, arms, and hands that move without conscious effort. Forcing additional arm swing—or otherwise trying to reduce arm swing—will alter the efficiency of your overall gait and cause more work from your legs and trunk.”

Benefits of Walking

Despite being such a basic movement for many people, the health benefits of walking are considerable. In fact, the positive outcomes of walking are so vast that pairing ordinary walking with strength training can be a perfect formula for a healthy lifestyle for most people.

[Read More: The Best Treadmill Walking Workouts From a CPT (+ Insight From a Conditioning Coach)]

Here are just a few of the benefits that you can achieve through a regular walking program:

• Low-impact exercise
• Calorie burning and weight loss (5)
• Improved blood pressure (6)
• Reduced risk of cardiovascular disease (7)
• Lower risk of all-cause mortality (8)
• Increased bone density (9)

Frequently Asked Questions

So how do you walk, anyway? Here are some top questions we see.

References

1. Merchant RA, Banerji S, Singh G, Chew E, Poh CL, Tapawan SC, Guo YR, Pang YW, Sharma M, Kambadur R, Tay S. Is Trunk Posture in Walking a Better Marker than Gait Speed in Predicting Decline in Function and Subsequent Frailty? J Am Med Dir Assoc. 2016 Jan;17(1):65-70. 
2. MyClevelandClinic. (2023) Gait Disorders and Abnormalities.
3. Perfecting Your Walking Technique. (2020) Harvard Health Publishing.
4. America’s Walking: Picking the Right Walking Shoes. (2001) PBS.
5. La New JM, Borer KT. Effects of Walking Speed on Total and Regional Body Fat in Healthy Postmenopausal Women. Nutrients. 2022 Jan 31;14(3):627. 
6. Lee LL, Mulvaney CA, Wong YKY, Chan ES, Watson MC, Lin HH. Walking for hypertension. Cochrane Database Syst Rev. 2021 Feb 24;2(2):CD008823. 
7. LaCroix AZ, Leveille SG, Hecht JA, Grothaus LC, Wagner EH. Does walking decrease the risk of cardiovascular disease hospitalizations and death in older adults? J Am Geriatr Soc. 1996 Feb;44(2):113-20. 
8. Inoue K, Tsugawa Y, Mayeda ER, Ritz B. Association of Daily Step Patterns With Mortality in US Adults. JAMA Netw Open. 2023 Mar 1;6(3):e235174. 
9. Krall EA, Dawson-Hughes B. Walking is related to bone density and rates of bone loss. Am J Med. 1994 Jan;96(1):20-6. 

Weightlifter Olivia Reeves is making waves. In Apr. 2024, Reeves — a 20-year-old and the United States’ most dominant female weightlifter of the year — deterred Team China, the world’s winningest country in weightlifting this century, from sending an athlete to compete against her at the upcoming 2024 Olympics in Paris, Frace.

Flash forward and Reeves has joined Team USA as one of its five weightlifters heading to represent the red, white, and blue in Paris. She’s the favorite for gold. If successful, Reeves would be the first American woman to win a gold medal in weightlifting at the Olympic Games.

“Olivia has been a special lifter from the beginning, but no one could have predicted all this would happen,” says USA Weightlifting (USAW) Director of Sports Performance Mike Gattone. He’s right about that; Reeves came out of nowhere, but her success on the lifting platform is a long time coming.

BarBend caught up with Gattone, Reeves, and her coach Steve Fauer to unpack one of the most meteoric rises in American weightlifting history and how Reeves herself feels just two months before the biggest sporting event of her life.

Choosing Weightlifting 

Reeves’ weightlifting coach, Steve Fauer, has been with her from the beginning. “She’s always made the right choices,” he says.

Olivia has always made the right choices.

Coach Steve Fauer

Fauer continues: “Her parents raised her right. She has always been conscious of what she eats and goes to bed at nine when her friends might be up ’til 10 or 11 p.m.,” which is exactly the kind of diligence that bodes well for the career of a full-time strength athlete.

BB: How and why did you start weightlifting? 

OR: My parents own a CrossFit gym in Chattanooga. I wanted to be a better CrossFitter, so I began lifting at age 12.

I’m not a runner or cardio person. I liked weightlifting more than CrossFit. When I did my first Youth Nationals, it became much bigger. By age 15, I set my first Youth American record with a clean & jerk of 83 kilograms and had been to a camp at the Olympic training center.

A rule in our family required an extracurricular activity: A sport or something academic. We (Olivia and her sister, Haley, 19) couldn’t do sports without [good] grades. That helped me create a work-life balance.

BB: You were concerned about your work-life balance when you were a teenager?

OR: Yes. In high school, I worked at a fast-food restaurant for a couple of years. I haven’t had to work since I got a full-time stipend from USAW, but I still have to balance weightlifting and studying. I don’t have time to train more than I do.

That helps me maintain balance — weightlifting isn’t all that I have.

• Reeves is a full-time sociology student at the University of Tennessee-Chattanooga. She expects to graduate in December of 2024.

Reeves’ personal coach, Steve Fauer, said: “Olivia’s independent, maybe to a fault. She didn’t like being told what to do when she started, but that changed when she came second at USAW‘s National Youth Championships in 2016. Reeves was the stronger athlete, but the first-place finisher had better technique. That’s when things ‘clicked’ for Olivia.”

Getting More Out of Less

Director Gattone says Reeves trains “way, way less than other weightlifters.” Yet Reeves competes more often than most of her colleagues and is among the few athletes to have lifted in all seven Paris qualifiers. 

We’ve never let her stagnate. It suits her.

Coach Steve Fauer

[Related: The Best Pre-Workout Supplements for Weightlifting]

BB: Tell us a bit about your training schedule and how it differs from most young weightlifters with similar backgrounds.

OR: I train four times per week. Others train a lot longer, usually in six to nine sessions. I don’t have time for that. but there’s always something to work on. Sometimes, in a clean, one of my heels comes up, I need to improve my balance, stuff like that.

• Reeves remarks that she enjoys her workouts and the camaraderie of lifting alongside people of all ages, from pre-teens to the older adults who frequent her gym.

My training before Paris and during the Olympic Games will be similar to the past couple of years. My coach and I know what works, and my goal is not to change anything.

BB: Why did you compete in all seven qualifiers for Paris when five would have been enough?

OR: Seven chances betters the odds. I’m 20. For someone aged 30, it’s different. I’m taking advantage of my youth and gaining experience. I wanted to do all seven. It doesn’t feel like, “Man, I have to. I want to.” It’s fun.

Non-Stop Improvement and Zero Stress

Many athletes felt stress while qualifying for Paris, leading to many bomb-outs (failure to make a Total). Reeves has never looked stressed. She skips off the stage after a good lift, always smiling.

I’m lucky in that I don’t have to push myself.

Olivia Reeves

“Olivia has been so lucky,” says coach Fauer. “She has had no setbacks and no injuries.”

BB: You’ve made consistent progress throughout the qualification period. How do you maintain your trajectory while limiting stress?

OR: My coach and I are on the same page when we decide on confident openers. There’s a solid chance that if I have three tries, I’ll make this weight, so if it’s an opener, it’s never an issue. I’m lucky I don’t have to push myself.

• “Openers” refer to the athlete’s first of three attempts in both the snatch and clean & jerk portions of a weightlifting competition. It’s the first time the athlete appears on stage after being introduced to the audience.

You build confidence within training and warm-ups. In the back room, I have complete trust in Steve, Mike (Gattone), and Pyrros (Dimas, USAW‘s technical director and four-time Olympic medalist) that they won’t put a weight on the bar that I can’t do.

I went six-for-six three times (in qualifying and a fourth time at the Pan Am Games). People would say I couldn’t keep doing that forever, but I ask, “Why not?” I can hit the weights I declare.

• A six-for-six performance is the gold standard for a competitive weightlifter, indicating that the athlete successfully lifted all three snatches and all three clean & jerks in a single competition.

[Related: The Beginner’s Guide to Olympic Weightlifting]

BB: What’s your relationship like with your coach?

OR: Steve is the only coach I’ve ever had. Some of my older teammates have been through multiple coaches, and it makes me realize how lucky I am. Changing coaches sounds stressful.

Steve is old school. He doesn’t want to have too many athletes and the drama it can bring. I’m not dramatic; I haven’t had to worry about my weight much over the years. I like the 71-kilogram category.

But I’ve had my fair share of tears. I missed a jerk at 140 kilograms in my last workout before the European Weightlifting Championships in February, which I consider bad because I haven’t missed a jerk at 140, well, ever. If missing a jerk at 140 is what I see as bad, things are going pretty well overall.

Best In Class

Despite Team China’s dominance over the sport of weightlifting in the international circuit, Chinese weightlifter and 71-kilogram world-record holder Liao Guifang, who finished the qualification period ranked number-one in the world, wasn’t selected as one of China’s three women representatives in Paris’ weightlifting event.

I’m hoping to lead by example.

Olivia Reeves

Reeves suspects she had a lot to do with that call. At the IWF World Cup this spring, Guifang placed second to Reeves. She’s heading to Paris seven kilograms up in the Total on runner-up Palacios-Dajomes, and 12 above third-placer Loredana Toma of Romania.

BB: What was your reaction to hearing China wasn’t sending [Guifang]?

OR: I wouldn’t say I had much of a reaction. It’s pretty simple; China wants gold medals, and they will take the athletes who have the best chance at that. It just wasn’t the case for them in my weight class.

BB: Are you aware you are a role model for young girls?

OR: I’m realizing how influential my platform is to a younger generation of lifters. While that responsibility feels intimidating, it was not the goal from the beginning. I hope to lead by example.

BB: Besides the actual competition, what are you looking forward to at the Olympics?

OR: My parents try to come to all my national competitions, but they haven’t seen me compete internationally. They booked a vacation in Paris so they can watch me perform.

I want to watch Team USA have the most sublime Olympic Games experience. I enjoyed the Pan American Games; I wonder what the real deal’s like.

• Reeves plans on qualifying for the 2028 Olympics in Los Angeles, California, citing the novelty of competing in the Olympics on her home turf rather than abroad.

BB: Is it scary for you to acknowledge that you’re the gold-medal favorite in the 2024 Olympics?

OR: No. It’s another weightlifting competition with 12 competitors; let’s see who does well on the day.

How Olivia Reeves Made It to the 2024 Olympics

Twenty-year-old Reeves’ first international competition was in 2019 at the IWF’s Youth World Weightlifting Championships. She placed second there with a 194-kilogram Total. Five years later, she’s heading to Paris as the favorite to win it all. Here are the seven international weightlifting meets that helped Reeves book her Olympic ticket:

2022 World Weightlifting Championships

The 2022 World Weightlifting Championships was Reeves’ first Senior international event. She ranked ninth in the snatches but fifth overall, behind Paris contemporaries Palacios-Dajomes and Toma, plus two athletes from China.

2023 Pan-American Championships

Reeves slipped onto the podium at the 2023 Pan American Weightlifting Championships in Bariloche, Argentina. Ahead of her were Palacios-Dajomes in second and Tokyo Olympics silver medalist Kate Vibert-Davis in first.

2023 IWF Grand Prix I

At the 2023 IWF Grand Prix I in Havana, Cuba, Reeves experienced a rare sequence of missed lifts. She failed her final two clean & jerks at 141 kilograms.

2023 World Weightlifting Championships

At the 2023 IWF World Weightlifting Championships in Riyadh, Saudi Arabia, China’s Guifang beat Reeves by a 20-kilogram margin. However, Reeves also set a Junior world record in the clean & jerk of 142 kilograms.

2023 Pan American Games

The Pan American Games are a multi-sport athletic event in the Pan American region. Reeves competed without cutting weight and placed first in the 81-kilogram category.

2023 IWF Grand Prix II

Despite setting a massive personal record Total at the 2023 IWF Grand Prix II in Doha, Qatar, Reeves once again placed third overall behind North Korea’s Song Kuk-Hyang and Guifang — but the margin separating Guifang and Reeves’ strength had closed to only two kilograms in the Total.

2024 European Weightlifting Championships

Citing travel concerns, Team USA was allowed to compete in Sofia, Bulgaria, at the 2024 European Weightlifting Championships. American athletes’ results were counted toward Paris qualification, but they did not receive medals. Reeves beat the gold medalist’s Total by 14 kilograms.

2024 IWF World Cup

Reeves had the performance of her career at the 2024 IWF World Cup in Phuket, Thailand, setting three Junior world records and finally beating China’s Guifang (and Kuk-Hyang of North Korea) to the top of the podium — a historic first for an American woman weightlifter.

More Weightlifting News

Disclaimer: Brian Oliver is an independent correspondent for BarBend. The views and opinions expressed on this site do not necessarily reflect his own. Oliver is not directly affiliated with any of BarBend’s existing media partnerships.

Editor’s Note: BarBend is the Official Media Partner of USA Weightlifting. The two organizations maintain editorial independence unless otherwise specified.

Featured Image courtesy of USA Weightlifting

The 89-kilogram leader has strength to spare for the upcoming 2024 Olympics.

Last updated on June 14th, 2024

Karlos Nasar may have the words “you lose” tattooed on his forearm, but this is no Memento situation — they’re a reminder for his competition. On Friday, Jun. 14, 2024, the clean & jerk world record holder made a statement on social media.

Nasar posted a video of a 230-kilogram (507-pound) clean — seven kilos more than his current world record — that cuts to black before the split jerk.

[Related: The Best Weightlifting Shoes Available Today]

Summer’s in full swing — with less than two months until the commencement of the 2024 Olympics, Nasar appears to be signaling that the Men’s 89-kilogram event will be a battle for silver.

2024 Olympics Men’s 89KG Weightlifting

Nasar will travel to Paris as the conservative favorite for the gold medal — a breath of fresh air for Bulgaria, a country which despite their dominance in weightlifting in the ’80s and ’90s has only earned half a dozen Olympic medals in the sport this century.

Throughout the qualification period, Nasar has battled back and forth with his colleagues in the 89-kilogram weight class, leading to the division’s world records regularly changing hands. As of the closure of the qualification period, each record is held by a different athlete:

• 89KG Snatch World Record: Jeison Lopez (COL) | 182 kilograms
• 89KG Clean & Jerk World Record: Karlos Nasar (BUL) | 223 kilograms
• 89KG Total World Record: Li Dayin (CHN) | 396 kilograms

[Related: The Best Lifting Straps for Weightlifting]

While a diverse record book does indicate a breadth of healthy competition, make no mistake — Nasar is the 89-kilogram frontman in Paris. Having set six individual world records since qualification began in 2022, Nasar has edged out both snatch record holder Lopez and China’s Dayin, who was not selected to compete for Team China in Paris.

• Nasar has only twice missed the podium at the 10 International Weightlifting Federation (IWF) events he’s competed in since 2019. He bombed out — failing to register a Total — at the 2022 and 2023 World Weightlifting Championships.

So, did Nasar hit the split jerk? Fans of weightlifting likely won’t know until after the Olympics, if ever. That said, Nasar did hit an unofficial world record clean & jerk of 226 kilograms recently as well. From the man himself: “To be continued…”

More Weightlifting News

Featured Image: @karlos_nasar_ / Instagram

Terry’s shoulder day features seven exercises.

Last updated on June 14th, 2024

Broader shoulders can create the illusion of a tiny waist and the coveted V-taper aesthetic. To build 3D shoulders, one must develop all three deltoid heads — front, side, and rear — with equal emphasis on size, shape, and symmetry.

On June 7, 2024, the reigning Men’s Physique Olympia champion Ryan Terry published a video on his YouTube channel pulling back the curtain on his off-season high-volume shoulder workout designed to pack on muscle mass. 

Ryan Terry’s Off-Season Shoulder Workout

Here is an overview of the training session:

Check out the video below:

[Related: A Guide to the Best Pre-Workouts]

Cable Rear Delt Flyes

Terry prefers opening with rear delt flyes. Performing this isolation exercise before heavier compound movements enables a deeper mind-muscle connection, which can improve the qualify of the reps in future sets by biasing the load to the target muscles more acutely.

The British bodybuilder performed two warm-up sets and three working sets. He performed a quadruple drop set on the final set to exhaust the rear deltoids.

Terry performed the rear delt flyes on a functional trainer with the pulleys pinned at their highest setting. He retracted and depressed his scapula to initiate each rep to isolate the rear delts better.

Seated Barbell Press

The 35-year-old Terry did two feeler and three working sets on this exercise. He employed a steady rep tempo with three seconds on the eccentric and concentric phases to maximize his time under tension (TUT), which provides more stimulus to the target muscle group. 

Terry trained on a slightly inclined bench, emphasizing a full range of motion (ROM) by lowering the bar to his upper chest and extending his elbows at the top of each repetition. He employed forced reps toward the end of his set.

Barbell Front Raise & Lateral Raises

Terry transitioned to barbell front raises to load his anterior delts. He completed eight to 12 strict repetitions with a slight forward lean.

Unilateral lateral raises with a barbell demand greater engagement and stability from Terry’s core. Terry focused on peak medial delt contraction by externally rotating his wrists during the concentrics. He followed with a set of dumbbell lateral raises.

Superset — Dumbbell Shrugs & Plate Shrugs

Terry used a superset to target the trapezius muscles. He aimed for 10 to 12 reps on the first two sets, followed by 20 reps on the final set to max out his pump. (1)

Machine Shoulder Press

Terry concluded his session with shoulder presses on the standing calf raise machine. After reaching mechanical failure (where form starts to break due to fatigue), he utilized his leg drive to squeeze out additional repetitions.

While filming, Terry was one week from starting his 2024 Olympia (Oct. 10-13) prep, where he will attempt his first title defense. Former Olympia champs Erin Banks and Brandon Hendrickson will likely return to the Olympia stage to challenge Terry for the crown. 

References

1. Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. Journal of strength and conditioning research, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478

Featured image: @ryanjterry on Instagram

If you’re looking to increase strength, support muscular hypertrophy, and boost your immunity to keep you healthy, the best protein powders can be a handy elixir to keep up with your fitness goals. (1)(2) However, if your insides don’t take too kindly to dairy products like whey and casein protein, the best dairy-free protein powders will be your light in the darkness. With plant-based protein sources like peas, brown rice, soy, hemp, and more, you won’t need to suckle from the teet of a cow to build Hulk-like shoulders.

Whether you have vegan, lactose, or milk sensitivities, there are a number of dairy-free options to support your protein goals. Just take a peek into any vitamin store and you’ll be inundated with large tubs filled with fine powder (and even finer print). The BarBend team has tried and tested more than 100 protein powders to point you in the right direction of the best options out there. With the help of registered dietitians, we’ve compiled our picks for the best dairy-free protein powders on the market.

The 9 Best Dairy-Free Protein Powders of 2024

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Dairy-Free Protein Powders

We love our protein shakes here at BarBend, and our roster of personal trainers, CrossFit athletes, and certified nutrition coaches have tried out more than 100 of the most popular protein powders on the market. To convey our findings on the best dairy-free protein powders, we’ve utilized BarBend’s supplement testing methodology, rating categories such as formulation, transparency, and taste on a scale of 1 (not good) to 5 (we love it).

• Protein Source: All of the protein powders on this list use an alternative source of protein in place of dairy ingredients such as casein and whey protein. We looked for options with pea protein, rice protein, egg whites, and more.
• Price: Dairy-free protein powders tend to be more expensive per serving than whey protein powders — averaging between $2 and $2.50 per serving, as compared to whey protein, which tends to cost between $1 and $2 per serving. When our choices exceeded this average, we made sure to note it and explain why it was worth the added cash.
• Protein Per Serving: The recommended daily protein intake is 0.36 grams per pound and can increase depending on your training and needs. (3) As such, we looked for options that provided at least 20 grams of protein per serving to help you reach your daily needs.
• Calories Per Serving: We sought to choose options with between 100 and 140 calories per serving, though some options with a wider range of macros exceed that.
• Third-Party Testing: Knowing what you’re putting in your body is important, so we looked for protein powders with third-party testing to provide peace of mind and transparency about what exactly is in the protein powder. This is especially important for competitive athletes who follow governing agencies rules regarding what they can and can’t put in their bodies.
• Taste: While palates and preferences will vary from person to person, our team sought to select some of the best-tasting protein powders for this list based on their personal tasting experience.

Best Dairy-Free Protein Powder Overall: Legion Plant+

We think Legion Plant+ is one of the best vegan protein powders, as it utilizes pea and rice protein in place of whey or casein, and it’s our choice for the best dairy-free protein powder overall. “I really like Legion Plant+ as a vegan protein powder,” says BarBend expert reviewer Chelsea Rae Bourgeois.

Formulation scored a 5 out of 5 with our tester, who felt satiated after consuming this 140-calorie protein shake. “You get 24 to 25 grams of protein per scoop, all from high-quality, plant-based sources,” says Bourgeois. That’s more protein per serving than the typical dairy-free protein powder which tends to provide 20 grams per serving. “Plus, there’s no added sugar, and the fat and carb content are controlled so you can boost your protein intake without skewing your other macros much.”

However, it’s worth pointing out that Plant+ is produced in a facility that processes ingredients like milk, fish, shellfish, tree nuts, eggs, wheat, soybeans, and peanuts. If you have any sensitivities to these ingredients, take note. 

According to Bourgeois, “The sodium content in Plant+ is worth noting, as it’s pretty high in some flavors — up to a whopping 450 milligrams in the vanilla flavor.” The Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 milligrams per day, so this serving would account for almost 20 percent of your daily recommended max. (4)

In addition to typical Chocolate and Vanilla protein flavors, you can choose Mocha Cappuccino, Salted Caramel, Cinnamon Cereal, and Apple Pie to treat your protein shake like a sweet treat. “I had the Apple Pie flavor and while I liked the cinnamon flavor in it, I think some athletes may find it too sweet,” said our tester, who scored taste a 4 out of 5.

While Legion Plant+ took home an overall 4.24 out of 5 score, it is on the pricier side of the average dairy-free protein powder, which costs around $2 to $2.50 per serving.

Best Dairy-Free Protein Powder Formula: Transparent Labs Organic Vegan Protein Powder

According to BarBend expert reviewer Chelsea Rae Bourgeois, “Transparent Labs Organic Vegan Protein scores 4 out of 5 for its formulation, with high marks for its short list of ingredients and deductions for the sodium content and lack of flavors.” Utilizing organic pea and rice protein, all the ingredients in this protein powder are organic — in fact, it’s one of the best organic protein powders we’ve tested — and free from gluten, GMOs, and artificial sweeteners. 

“They get really specific with their ingredients,” mentions BarBend tester Nick English in the video review below. “This contains 9.411 grams of pea protein isolate per serving — it’s very unusual to see anyone get this specific with their ingredients.” 

Each serving size is between 130 and 140 calories, and you’ll get 3 to 7 grams of carbs and 2 to 2.5 grams of fat. “I love that Transparent Labs keeps the ingredients list short with their Organic Vegan protein powder. You get 24 grams of high-quality, plant-based protein without any unnecessary fluff. Plus, you get 30 percent of your daily iron needs,” says Bourgeois.

However, our tester gave the Vanilla flavor a try and wasn’t a big fan of the taste or smell. “It tasted artificially sweet, and I wouldn’t want to drink this without adding it to a smoothie,” they said. “It also had a bad smell and worst of all, I think the stevia in it or the Vanilla flavor upset my stomach.” Flavor scored a 2 out of 5. 

While the powder’s formulation and transparency get top marks, we do wish that there were more options besides Chocolate and French Vanilla flavors. 

Read our full Transparent Labs Organic Vegan Protein Review.

Best Dairy-Free Protein Powder for Athletes: Ka’Chava The Whole Body Meal

Ka’Chava Whole Body Meal

This vegan meal replacement offers various superfood blends that include organic fruits, vegetables, mushrooms, enzymes and probiotics. It totals 240 calories, 25 grams of plant-based protein, 25 grams of carbohydrates (including seven grams of fiber), and seven grams of fat. 

Specs

• Price Per Serving: $4.66
• Protein Source: Yellow pea protein, brown rice, sacha inchi, amaranth, quinoa
• Protein Per Serving: 25g
• Calories Per Serving: 240
• Third-Party Testing: Yes
• Available Flavors: Vanilla, Chocolate, Coconut Acai, Chai, Matcha

Pros

• Its 24 grams of carbs and 7 grams of fat can help support long training sessions for athletes (5)
• Included micronutrients like calcium, iron, and vitamin D
• Included prebiotics, probiotics, and digestive enzymes may help with digestion

Cons

• The $4.66 cost per serving is more than double the cost of most protein powders
• Formulation includes proprietary blends, added sugar, and sodium
• Only 15 servings per package

The balanced macronutrients in Ka’Chava’s Whole Body Meal makes it our choice for the best dairy-free protein powder for athletes. The 25 grams of protein per serving can help repair achy muscles, while the 24 grams of carbohydrates and 7 grams of fat per serving can help fuel longer training sessions. (5) This spread of macronutrients also makes it one of the best meal replacements we’ve tried. “Ka’Chava Whole Body Meal really packs a lot into each serving. It’s costly, but you get what you pay for,” says BarBend expert reviewer Chelsea Rae Bourgeois.

There are more than 85 superfood and plant-based ingredients in this supp, including prebiotics, probiotics, and enzymes, which can help aid in digestion. (7) We also like that each serving is packed with micronutrients like calcium, iron, and vitamin D, which studies have shown can aid in injury prevention and recovery. (6) 

Bourgeois scored the formulation a 4.5 out of 5, dinging it slightly for “the proprietary blends, sodium content, and added sugar.” The Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 milligrams per day, so this 400-milligram serving would account for almost 17 percent of your daily recommended max. (8)

The biggest sticking point for Ka’Chava The Whole Body Meal is its $4.66 cost per serving — well above other dairy-free protein powders. Additionally, you’ll only get 15 servings in a pack, so if you’re looking to consume this meal replacement daily, you’ll need at least two packs per month. This being a meal replacement with a wider spread of macronutrients, though, a higher cost is to be expected. 

Read our full Ka’Chava Meal Replacement Review.

Best Tasting Dairy-Free Protein Powder: Onnit Plant-Based Protein

Onnit Plant-Based Protein

Onnit Plant-Based Protein

This plant-based protein powder is dairy, soy, and gluten-free, with 20 grams of protein, 1 gram of fat, and 3 grams of carb in each 100-calorie serving

Specs

• Price Per Serving: $2.25
• Protein Source: Pea protein, pumpkin seed protein, sunflower seed protein, watermelon seed protein
• Protein Per Serving: 20g
• Calories Per Serving: 100-110
• Third-Party Testing: Yes (Informed Sport)
• Available Flavors: Vanilla, Chocolate

Pros

• Per our tester, the tasty chocolate flavor is reminiscent of chocolate milk
• This powder blends easily
• Informed Sport certified means the formulation is free from banned substances

Cons

• The flavors are limited to Chocolate and Vanilla
• There are only 20 servings per container
• The 100 to 110 calories per serving may be too low for those bulking

Onnit Plant-Based Protein is our choice for the best tasting dairy-free protein powder because, well, our tester thought it tasted great. While there are only two flavors, Vanilla and Chocolate, the Chocolate flavor left a lasting impression. “It reminds me of dairy-free chocolate milk that I’ve had,” they said, scoring the taste a 4 out of 5. 

When comparing whey protein vs. plant protein, many plant-based protein powders can be chalky or clump up when you try to mix them, which can impact the flavor. However, our tester appreciated how well this powder mixed with water, giving solubility a 4 out of 5 score. “It blended really well in my water and I didn’t have any clumps floating around,” they said. 

This profile’s protein content comes via peas, pumpkin seeds, sunflower seeds, and watermelon seeds, and it’s rounded out by 1 gram of fat, 3 grams of carbohydrates, and 100 calories per serving. 

The addition of avocado powder helps to provide healthy fats that improve flavor and mouthfeel, while monk fruit extract adds a natural sweetness to the beverage. Plus, it includes eight essential amino acids that plant-based dieters need but don’t typically get from plant-protein supplements, and a range of 18 total amino acids, which studies suggest can support muscle recovery and endurance efforts. (9) 

What’s more, this product is third-party tested by Informed Sport, so what’s listed on the label is what you’re getting in the product.

Priced at $2.25 per serving, this is smack dab in the middle of the average dairy-free protein powder cost of $2 to $2.50 per serving. However, you’ll only get 20 servings in a container, which may not be enough for a full month’s supply depending on your protein shake habits. Personally, I like to have two protein shakes a day, so I’d work through this entire package in about a week and a half.

Best Dairy-Free Protein Powder for Weight Loss: Ritual Essential Protein Daily Shake 18+

Ritual Essential Protein Daily Shake 18+

Ritual Essential Protein Daily Shake 18+

This clean, transparent protein powder relies on organic, non-GMO yellow peas for its 20-gram protein dosage. Additionally, the subscription-based model helps ensure you’re always stocked up to help you meet your nutritional goals day in and day out.

Specs

• Price Per Serving: $2.67
• Protein Source: Organic pea protein
• Protein Per Serving: 20g
• Calories Per Serving: 115
• Third-Party Testing: Yes (Informed Sport, Informed Protein)
• Available Flavors: Vanilla

Pros

• Its 115 calories per serving can help keep you in a caloric deficit when cutting (10)
• Used by Angel City Football Club athletes
• L-methionine helps create a complete amino acid profile for boosted protein synthesis and muscle growth (11)

Cons

• Only available in Vanilla
• The container is small with only 15 servings
• The $2.67 per serving price is costly

If you’re curious about how to maintain muscle while losing weight, be like the Angel City Football Club team whose athletes use Ritual Essential Protein Daily Shake 18+ as part of their everyday training. According to studies, maintaining your protein intake paired with physical fitness and a caloric deficit can help you preserve your muscles as you drop pounds. (12) The Daily Shake 18+ provides 20 grams of protein and only 115 calories per serving, so you can maintain a caloric deficit without losing out on the protein you need. (10)

This protein powder utilizes organic pea protein as its main ingredient to keep you satiated while in a caloric deficit for weight loss, and vanilla bean extract, fermented sugarcane, and monk fruit for flavoring. “Ritual Essential Protein scores a 4.5 out of 5 for its formulation,” according to our expert reviewer Chelsea Rae Bourgeois. 

“And because it includes methionine, it’s a complete protein,” she says. The L-methionine in this formulation helps create a complete amino acid profile for boosted protein synthesis and muscle growth. “Methionine is an essential amino acid, meaning our bodies need it but can’t produce it, so it’s super convenient to get it in your protein powder,” concludes Bourgeois.

There are some limitations with Ritual Essential Protein Daily Shake 18+, one being that you won’t find a range of flavors to choose from since there’s only Vanilla. 

At $2.67 per serving, this protein powder is more expensive than average dairy-free protein powders which can cost between $2 and $2.50 per serving. You’ll also only be getting 15 servings per container, so most users will need two bags for a month’s supply. However, for the cost, you’re getting one of the best clean protein powders we’ve tried. 

Best Dairy-Free Protein Powder for Building Muscle: Momentous Essential Plant-Based Protein

Momentous Essential Plant-Based Protein

Momentous Essential Plant-Based Protein

Improve muscle recovery, strength, and endurance with 20 grams of protein, 10 grams of carbohydrates, and 3 grams of fat in this plant-based protein.

Specs

• Price Per Serving: $2.50
• Protein Source: Pea protein and rice protein
• Protein Per Serving: 20g
• Calories Per Serving: 140
• Third-Party Testing: Yes
• Available Flavors: Vanilla Chai, Chocolate

Pros

• 20 grams of protein with a complete amino acid profile to help build muscle
• Doesn’t have artificial sweeteners or colors in its formula
• Gluten-free and vegan-friendly

Cons

• Only 20 servings per package
• Per our tester, the powder has an “earthy” taste
• Even when mixed, there’s still a sandy texture to the drink

Momentous Essential Plant-Based Protein — one of the best low-carb protein powders we’ve tested — is our choice for the best dairy-free protein powder for building muscle due to its combo of 20 grams of protein and a complete amino acid profile, which is required for a variety of processes that take place within your body, like protein synthesis, building muscle, and making hormones. (13)(14)

This gluten-free and vegan-friendly protein powder utilizes pea protein isolate and rice protein concentrate that’s free from artificial sweeteners, colors, and other fluff. This formula is third-party tested, too, so you can be sure what’s listed is what you’re getting. Our tester scored its formulation a 5 out of 5.

If you’re needing to up your protein, there’s nothing worse than tossing back gross-tasting protein drinks with your nose plugged. Our tester gave the Chocolate flavor a try, and while there was an “earthy” note to it, which some consumers may not have the palate for, they liked the muted flavor. “I imagine not everyone will like this, but I liked that it was mild and not super sweet,” They said, giving flavor a 5 out of 5.

While solubility also scored a 5 out of 5, the texture of this drink was different than other protein shakes we’ve tried. “It was sorta sandy. Very fine, but definitely sand-like, which gave it a bit of a thick texture,” they said. “Still, I had no trouble getting it down.”

If you’re like me and struggle to find good vegan protein sources — how much tofu can one gal eat in a day, amiright? — it’s nice to come across vegan-friendly protein powders with complete amino acid profiles. However, there are only 20 servings in a container and the cost per serving is $2.50, which is on the high end of the average cost of a dairy-free protein powder. 

Best Low Carb Dairy-Free Protein Powder: Bulk Supplements Organic Pea Protein Isolate Powder

Organic Pea Protein Isolate Power

Organic Pea Protein Isolate Power

Vegan, organic, and lactose-free, this protein powder provides 21 grams of protein, 2.6 grams of fat, and 0 carbs per serving.

Specs

• Price Per Serving: Starting at $0.70
• Protein Source: Pea protein
• Protein Per Serving: 21g
• Calories Per Serving: 100
• Third-Party Testing: Yes
• Available Flavors: Unflavored

Pros

• It contains no carbs, making it ideal for low-carb diets and diabetics
• Gluten-free, soy-free, additive-free, and dairy-free
• You can buy in bulk to save money

Cons

• It’s unflavored, so you may want to add your own flavoring
• Bag can make a mess when opening
• Doesn’t include a scoop

Our choice of the best low-carb, dairy-free protein powder is Bulk Supplements Organic Pea Protein Isolate Powder, which contains no carbs at all. High-protein, low-carb foods are often most helpful for those managing diabetes or with insulin resistance looking for glycemic control, but they can also help assist with weight loss. (15) 

While low-carb (and dairy-free, gluten-free, soy-free, and additive-free), you’ll still get 21 grams of protein, 2.6 grams of fat, and 100 calories per serving.

Bulk Supplements provides a simple, low-carb product with only one listed ingredient: organic pea protein isolate. It’s unflavored, so consumers may want to mix it with something else to infuse a bit of flavor. “If you’ve never tried pea protein powder before, be prepared that it might taste funny if you drink it on its own,” noted our tester who scored taste a 3 out of 5. “I used this in some baked goods and it worked well, I couldn’t even taste the protein powder.”

My favorite part about Bulk Supplements is that you can buy as little or as much as you want, from 3.5 ounces for $14 to 11 pounds for $119. The more you buy, the cheaper the cost per serving becomes, with the price per serving going as low as $0.70. 

However, unlike hard plastic containers with lids that screw on, it comes in a bag with a press seal resealable closure, so the bag can be difficult to close and make a mess when opening. Lastly, and this is by no means a dealbreaker, but it’s annoying that there’s no scoop included in the package. 

Best Dairy-Free and Gluten-Free Protein Powder: Naked Nutrition Naked Egg

Naked Egg

Naked Egg White Protein Powder only has two ingredients, and provides 25 grams of protein, 2 grams of carbs, and 110 calories per serving.

Specs

• Price Per Serving: $1.55
• Protein Source: Egg whites
• Protein Per Serving: 25g
• Calories Per Serving: 240
• Third-Party Testing: Yes
• Available Flavors: Unflavored

Pros

• Protein powder for those who follow a gluten-free and dairy-free diet
• Can be used for baking and in protein shakes
• Paleo-friendly

Cons

• Each serving is actually two scoops
• It can taste “eggy”
• Doesn’t whip as well as other egg white powders

While Naked Nutrition Naked Egg protein powder won’t be suitable for those following a vegan diet — it’s sourced from non-GMO chicken eggs — it is ideal for those looking for a gluten-free and lactose-free protein powder. “If you’re looking for an alternative to whey or casein, this is worth some consideration,” says BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1.

Thanks to egg health benefits, adding them into your daily diet can help you reach your daily protein goals. Meier tossed this protein powder into a smoothie and in her morning coffee while testing it out. “When I put it in a smoothie with banana, strawberry, and Lactaid, I could taste some of that eggy flavor,” she mentioned, “But when I mixed it in the blender with some black coffee, it got a little frothy and I actually really liked it this way.” Taste scored a 3 out of 5.

I follow a gluten-free diet and I’ve also used this egg white protein powder when baking. While it works as an egg substitute for some dishes, it doesn’t work as well as some other powdered egg white brands I’ve tried. 

When I tried making the viral TikTok keto cloud bread, I couldn’t get this powder to whip up and form large peaks, which I blame on the fact that in addition to egg whites, there’s also sunflower lecithin in the ingredients. Regardless, there’s still a lot you can do with this paleo-friendly, gluten-free, non-dairy protein powder.

Each serving is 110 calories, with 25 grams of protein, 2 grams of carbohydrates, and 0 grams of fat. You’ll also find a variety of essential and nonessential amino acids, as well as BCAAs, which may optimize performance, support recovery, and benefit body composition — although the studies are mixed on how effective BCAA supplementation really is. (16) 

While we wouldn’t recommend the restrictive all-egg diet that you may have seen on social media, adding some egg white powder to your morning coffee may be a great way to start your day.

Best Budget Dairy-Free Protein Powder: Anthony’s Premium Pea Protein

Anthony’s Premium Pea Protein

Anthony’s Premium Pea Protein

This unflavored protein powder is gluten-free and vegan and packs 8 grams of protein in each 40-calorie serving.

Specs

• Price Per Serving: $0.26
• Protein Source: Pea protein
• Protein Per Serving: 8g
• Calories Per Serving: 40
• Third-Party Testing: Yes
• Available Flavors: Vanilla, Chocolate, Coconut Acai, Chai, Matcha

Pros

• At $0.26 per serving, it’s more than $2 less per serving than most plant-based powders
• Verified gluten-free
• It has only one ingredient: pea protein isolate

Cons

• Only available in a 2-pound bag
• Low 8 grams of protein per serving
• Bag can be difficult to close after each use

Anthony’s Premium Pea Protein is our choice for the best budget dairy-free protein powder because it’s easily one of the most affordable protein powders on the market. Whether you’re looking to add some protein after your workout or want to sneak a protein shake before bed, the $0.26 per serving cost of this pea protein — less than the $2 to $2.50 cost per serving seen on the average dairy-free protein powder — gives you the freedom to go hog-wild with a protein shake whenever you see fit. Price scored a 5 out of 5 with our tester.

While the serving size of this protein powder only provides 8 grams of protein — between 12 and 17 grams less than other options we’ve tested — you can always double up your serving size to get yourself closer to the amount of protein you’re looking to consume. However, keep in mind that if you intend on doubling or even tripling your serving size, that cost per serving will go up from $0.26 to $0.52 or $0.78, respectively.

There’s only one ingredient in this protein powder: gluten-free pea protein isolate sourced from Canadian yellow peas. Since there isn’t any flavoring added, you’ll want to consider adding this to flavored smoothies and baked goods if you’re not accustomed to the taste of pea protein. Our tester agreed, “If you’re not used to the taste of pea protein, you might think it’s a little intense.” Taste scored a 3 out of 5.

As of this writing, you’ll only find 2-pound bags of this protein powder available, so there isn’t much wiggle room if you want to try this out with a small serving or buy in bulk. Additionally, the 2-pound package comes in a plastic bag with a resealable closure that some customers have mentioned can be difficult to close.

How Much Do Dairy-Free Protein Powders Cost?

Dairy-free protein powders average around $2 to $2.50 per serving, though our list includes options as low as $0.26 and as high as $4.66 per serving. Lower-priced options tend to include fewer ingredients — often as few as one or two — while higher-priced powders often pack in a wider range of macronutrients and micronutrients, providing a more well-rounded pre- or post-workout snack (and sometimes a full meal replacement).

Best Dairy-Free Protein Powder Overall	Legion Plant+	$2.49/serving
Best Dairy-Free Protein Powder Formula	Transparent Labs Organic Vegan Protein Powder	$1.67/serving
Best Dairy-Free Protein Powder for Athletes	Ka’Chava The Whole Body Meal	$4.66/serving
Best Tasting Dairy-Free Protein Powder	Onnit Plant-Based Protein	$2.25/serving
Best Dairy-Free Protein Powder for Weight Loss	Ritual Essential Protein Daily	$2.67/serving
Best Dairy-Free Protein Powder for Building Muscle	Momentous Essential Plant-Based Protein	$2.50/serving
Best Low Carb Dairy-Free Protein Powder	Bulk Supplements Organic Pea Protein Isolate Powder	Starting at $0.70/serving
Best Dairy-Free and Gluten-Free Protein Powder	Naked Nutrition Naked Egg	$1.55/serving
Best Budget Dairy-Free Protein Powder	Anthony’s Premium Pea Protein	$0.26/serving

Dairy-free protein powders can cost more than the best whey protein powders, which tend to cost between $1 and $2 per serving, due to the complexity of the extraction process for plant-based proteins. Additionally, dairy-free protein powders may require more rigorous testing to certify that they’re providing what’s being promised: vegan, gluten-free, organic, non-GMO, etc.

Some of the additions that can raise the cost of dairy-free protein powders include essential and non-essential amino acids, BCAAs, and protein blends that incorporate a mixture of more than one protein source.

What To Consider Before Buying a Dairy-Free Protein Powder

If you’re following a plant-based diet or dairy products cause some rumblin’ in the tummy, there are several dairy-free protein options on the market, from hemp protein, soy protein, egg whites, and pea protein to chia seeds, pumpkin seeds, and sunflower seeds. Before you pick up your next gains-boosting fuel, consider your fitness routine, budget, and taste preferences to help you dial in on the perfect protein powder for you.

Your Protein Needs

How much protein do you need? We know that protein is essential for building muscle, but how much of it do you need for your body to do its job properly? “Consume protein with all of your meals and have one or two protein shakes a day, that’s going to be enough for most people to produce a measurable effect on body composition, especially people who don’t want to think of it that much,” says BarBend tester Nick English in the video review below. 

However, if you’re looking to track your protein more closely, the International Society of Sports Nutrition recommends 1.4 to 2 grams of protein per kilogram of body weight per day. (17)

Calories Per Serving

Most dairy-free protein powders provide between 100 and 140 calories per serving, which is an easy way to keep you satiated between meals without ruining your appetite. Take stock of your fitness goals and how many calories would best suit you.

If you’re in a loading phase and working on adding muscle, consider a protein powder with more calories to support your energy levels and make sure you have enough fuel in your body to build more muscle. If you’re in a cutting phase, consider a protein powder with fewer calories so you can remain in a caloric deficit while still hitting your protein goals.

[Related: Best Protein Powders for Weight Loss]

What Ingredients Suit Your System

While you may be here because you know you want to avoid dairy and lactose in your protein — casein and whey protein are out of the equation — consider what other dietary needs or restrictions suit your body and lifestyle. Do you prefer how pea protein makes you feel versus egg whites? Maybe a protein blend that includes brown rice protein sits best post-workout. There are tons of options out there, carefully curated to suit all types of bodies and needs.

Those managing celiac disease may need a protein powder that’s verified gluten-free, since cross contamination with gluten during manufacturing can occur. (18) Additionally, some individuals managing IBS or autoimmune diseases such as Hashimotos may also be interested in cutting out gluten in an effort to nail down if certain foods are causing inflammation. (19) 

However, studies about gluten and its effect on certain illnesses are conflicting, so you’ll want to consult with your doctor or take your gluten-free protein shake with a grain of salt. (Not literally with salt, just don’t expect a gluten-free diet to solve all of your woes)

[Related: Foods for Fighting Inflammation]

If you’ve noticed digestive issues with other dairy-free protein powders, here are some additional ingredients to keep your eye on when trying to figure out the tummy-rumbling culprit: artificial sweeteners like erythritol and sorbitol can be hard to digest and cause gas and bloating; inulin can cause bloating and gas; and xanthan gum can swell in the intestine, which can cause abdominal discomfort. (20)(21)(22)

Kidney Disease

While a high-protein diet can be great for healthy individuals, those with kidney disease will want to take extra precautions when introducing protein shakes into their routine. As recommended by The National Kidney Foundation, people with chronic kidney disease should limit their protein intake to between 0.6 and 0.75 grams of protein per kilogram of body weight. (23)

Price

Price is dictated by several factors, including the type and quality of ingredients used, the macro split, the amount of protein included, and taste and solubility. The average dairy-free protein powder will cost between $2 and $2.50 per serving, but our list provides options ranging from as low as $0.26 to as high as $4.66 per serving. Products with a lower price point often include only one or two ingredients, while higher-priced options feature a wider range of micronutrients and balanced macros for a more satiating drinky drink. 

Benefits of Dairy-Free Protein Powders

Protein powder benefits are wide and expansive, from aiding in building muscle to helping keep consumers satiated. Dairy-free protein powders don’t include dairy or lactose ingredients, so here are some specific benefits you can expect from them as well.

• Can Help Support Weight Loss: Protein is scientifically shown to aid in weight loss and weight maintenance thanks to its ability to help keep you feeling fuller for longer than fats or carbohydrates can. (24)(25) 
• Easier to Digest: One of the most common side effects of whey protein powder is an upset stomach or digestive issues. Cutting out whey and casein in favor of plant-based proteins tends to be easier on the digestive system, allowing your body to more easily digest and utilize the protein you’ve ingested. 
• Good For Animals and The Planet: By avoiding dairy in your protein shake, you’re helping to avoid factory-farmed animal products. This can help limit animal cruelty and environmental impact. While there’s environmental impact from both animal products and plant-based products, factory-farmed animal products can cause greenhouse gas emissions, biodiversity loss, and disease, as well as excessive consumption of food and water. (26)

Dairy-Free Protein Powders FAQs

What is the best dairy-free protein powder?

We’ve tasted more than 100 different protein powders in our quest for the best of the best, and when it comes to our choice of the best dairy-free protein powder we think Legion Plant+ comes out on top. With 24 to 25 grams of protein, 4 grams of fat, 5 grams of carbs, and 140 calories per serving, you can treat your sweet tooth with flavors like Salted Caramel, Cinnamon Cereal, and Apple Pie without any added sugar.

How much do dairy-free protein powders cost?

While the average dairy-free protein powder costs between $2 and $2.50 per serving, dairy-free protein powders on our list range in price from $0.26 to $4.66 per serving. More cost-friendly options have fewer ingredients, while higher priced options often include complete amino acid profiles, BCAAs, and additional high-quality ingredients to support your fitness goals.

Is dairy-free protein powder good for you?

Yes! There are loads of benefits associated with dairy-free protein powders, including less abdominal discomfort and gastrointestinal issues which some people may experience with whey and casein protein sources. For individuals who are lactose intolerant or have milk allergies, a dairy-free protein powder is a great way to have easy access to added protein in their diets without the side effects that dairy products may cause them. (27)

References

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2. Li, P., Yin, Y. L., Li, D., Kim, S. W., & Wu, G. (2007). Amino acids and immune function. The British journal of nutrition, 98(2), 237–252. https://doi.org/10.1017/S000711450769936X
3. Harvard Health. (2023, June 22). How much protein do you need every day? https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
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8. Nutrition, C. F. F. S. a. A. (2024b, March 5). Sodium in your diet. U.S. Food And Drug Administration. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet#:~:text=Know%20Your%20Numbers,Tips%20for%20Reducing%20Sodium%20Consumption
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10. Kim J. Y. (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of obesity & metabolic syndrome, 30(1), 20–31. https://doi.org/10.7570/jomes20065
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12. Cava, E., Yeat, N. C., & Mittendorfer, B. (2017). Preserving Healthy Muscle during Weight Loss. Advances in nutrition (Bethesda, Md.), 8(3), 511–519. https://doi.org/10.3945/an.116.014506
13. Baranauskas, M., Kupčiūnaitė, I., & Stukas, R. (2023). Dietary Intake of Protein and Essential Amino Acids for Sustainable Muscle Development in Elite Male Athletes. Nutrients, 15(18), 4003. https://doi.org/10.3390/nu15184003
14. Lopez, M. J., & Mohiuddin, S. S. (2024). Biochemistry, Essential Amino Acids. In StatPearls. StatPearls Publishing.
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16. Mooradian A. D. (2020). The Merits and the Pitfalls of Low Carbohydrate Diet: A Concise Review. The journal of nutrition, health & aging, 24(7), 805–808. https://doi.org/10.1007/s12603-020-1417-1
17. Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., Landis, J., Lopez, H., & Antonio, J. (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 4, 8. https://doi.org/10.1186/1550-2783-4-8
18. Bascuñán, K. A., Vespa, M. C., & Araya, M. (2017). Celiac disease: understanding the gluten-free diet. European journal of nutrition, 56(2), 449–459. https://doi.org/10.1007/s00394-016-1238-5
19. Passali, M., Josefsen, K., Frederiksen, J. L., & Antvorskov, J. C. (2020). Current Evidence on the Efficacy of Gluten-Free Diets in Multiple Sclerosis, Psoriasis, Type 1 Diabetes and Autoimmune Thyroid Diseases. Nutrients, 12(8), 2316. https://doi.org/10.3390/nu12082316
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Nine athletes prepare to compete in San Diego, CA.

Last updated on June 14th, 2024

The 2024 Southern California Championships Pro Wellness show is on Saturday, June 15, 2024, in San Diego, CA. Nine competitors will face the fans and judges hoping to win and earn qualification for the 2024 Wellness Olympia, a part of the 60th Olympia Weekend in Las Vegas, NV, on Oct. 10-13, 2204. 

None of the competitors in this show have qualified for the 2024 Olympia heading into this contest. The full roster is below, with names in alphabetical order:

2024 Southern California Championships Pro Roster

• Esmeralda Diaz (Mexico)
• Alexa Dietz (United States)
• Crystal Hayes (United States)
• April Johnson (United States)
• Julia Mello (Brazil)
• Cassandra Pennington (United States)
• Inez Sobczak (United States)
• Kelly Spaghetti (United States)
• Natalia Vasco (United States)

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Esmeralda Diaz

Esmeralda Diaz made her 2024 season debut at the 2024 Toronto Pro Supershow in Toronto, ON, Canada, on June 8, 2024, and placed fifth behind winner Alexis Nicole.

Diaz turned pro in 2022 at the NPC Worldwide Mexico Supershow and competed at the 2022 Mexico Grand Battle Pro three months later, placing fifth. She did not compete in the 2023 season.

Alexa Dietz

This is Alexa Dietz’s IFBB Pro League debut 11 months after her final amateur show, the 2023 NPC USA Championships. She won the Class D category to earn her IFBB pro card.

Cassandra Pennington

Cassandra Pennington will compete for the fourth time in 2024. The third-year pro has placed as high as second to Bruna Seredich at the 2024 Sampson Showdown Pro in Las Vegas, NV.

Pennington’s most recent pro show was the 2024 Miami Muscle Beach Pro, where she ranked sixth. She is seeking her first pro title and Olympia qualification.

Other Notes

This is one of two pro Wellness shows set to take place this weekend. The other is part of the 2024 Empro Pro on Saturday, June 15, in Alicante, Spain. If the winner of this show will qualify for the Olympia if not already qualified.

Featured Image: @wellness.cass.pro on Instagram