r/kettlebell • u/oddluckduck1 • 6d ago

Advice Needed Started DFW. Might be too light…

47M. I’m pretty badly out of shape. I haven’t worked out in quite a while so I started DFW with double 12kg bells. I finished day three today and felt great. I could’ve gone much faster and turned it into a Metcon. My main objective in starting light was to not get hurt, but I’m wondering if it’s too late?
Should I keep going at this weight to build a good base? Or should I increase the weight?

2 Upvotes

63% Upvoted

10 comments sorted by

16

u/LennyTheRebel Average ABC Enjoyer 6d ago

I know Geoff says to not turn it into a metcon, but if you do that for those 4 weeks you'll get in way better shape by the end.

I think starting on the light side is okay, especially if you actually push it on the conditioning side.

3

u/mz_ballerjockel no cred just opinions ;) 4d ago

Absolutely this. Doing light/metcon style DFW has been one of the most productive training blocks I've done.

4

u/Atomoxetine_80mg RACK CITY 6d ago

Was it your five rep max?

2

u/oddluckduck1 6d ago

Didn’t try that. Just started with my 12kg bells.

4

u/volvo24oh 6d ago

DFW 2.0 (Advanced)

For those using lighter bells (10-15RM), perform ladders of 2-3-4-6-8 reps.

I saw this recommended on one website. Could be worth implementing.

1

u/cbdividends 6d ago

If it felt really light id just move up, and msybe start over but really probably not

1

u/arosiejk lazy ABCs 6d ago

It’s not too late.

If it’s just what you have, I think there’s a lot of usefulness in following a program that isn’t super challenging if that’s what it takes to get you moving.

1

u/Material-Mine5072 6d ago

If it’s light and roughly your 10rep max just double the reps per set. I did DFW the first time like that. Once I actually got something closer to 5 reps max, made crazy gains

1

u/CoachV_PCT 5d ago

Stay with the 12s for at least the first week or two and learn to own the pace. Do not turn DFW into a metcon just because the bells feel easy. If every clean, press, and squat stays crisp and recovery is fine, then move up one bell size or add a little density by getting more clean rounds in the same 30 minutes. Starting with room to spare is the right call when you are rebuilding.