When the 100-kettlebell-swing challenge went viral, Women’s Health turned to Noam Tamir, CSCS, certified kettlebell instructor, and founder/CEO of TS Fitness, for expert insight on whether this minimalist movement makes sense—and what it’s missing.
Why 100 Kettlebells Work
It’s simple, easy to remember, quick to do, and feels hardcore—people love a challenge with a big round number and a time limit.
As a certified kettlebell instructor, Noam knows the value of this dynamic tool firsthand.
“I love using kettlebells because they build strength, power, and endurance all at once. They’re incredibly versatile—and fun,” Noam said.
Can You Get Results?
“The exercise volume of the challenge can spike energy expenditure and help kick start fat loss. However, fat loss depends on a lot of variables such as diet, sleep, stress, and overall activity level,” Noam said.
In other words, swings are great—but they’re not magic. A kettlebell alone won’t outlift a poor lifestyle.
The Plateau Problem
If your kettlebell weight stays the same throughout the duration of the challenge, you’ll likely hit a plateau from doing the same move over again.
Kettlebell challenges may be simple, but real strength needs complexity—progress, not just repetition.
The Power of Progression
“If you gradually increase the weight of your kettlebell or your reps each week, you may see an increase in muscle strength…especially the muscles that make up your posterior chain, which includes glutes, hamstrings, and core” Noam said.
Kettlebell swings can absolutely build muscle and power—but only if you’re smart about how you use them.
Final Word
According to Noam, 100 swings a day is a solid spark—especially for beginners or those getting back into training. But to turn sparks into sustained results, you need progression, structure, and a bit of variety
“Kettlebells are a tool, not a gimmick. And like any tool, they’re only effective when used with purpose” Noam said.
Want to learn more? Read the article here.
