Which Mudgar weight should you start with?
TLDR
Men: divide your body weight by 16. Women: divide it by 24. If you are 45+ or have any pain, go a little lighter. Get your exact number with the Mudgar Weight Calculator
When I bought my first Mudgar, I chose 5 kg. I could lift 5 kg dumbbells easily, so how hard could it be?
On Day 1, it slipped out of my left hand 😞
Disheartened, I realised – this practice is different. A Mudgar is not a dumbbell.
Why a Mudgar feels heavier than a dumbbell
With a dumbbell, the weight sits in your palm. With a Mudgar, you hold one end and the weight sits far from your hand.
Try this: hold a hammer near its head and swing it. Easy. Now hold it at the end of the handle. Same hammer, much harder.
So you choose your first Mudgar/ Kai Karlai based on your weight, age, gender and body pains, not by what you can lift in the gym
The traditional Mudgar weight formula
This formula comes from the Karlakattai tradition of Tamil Nadu, where the Mudgar is called Karlakattai.
- Men: divide your body weight by 16.
- Women: divide your body weight by 24.
- Age 45+ or any pain (e.g., back pain): men use a Mudgar 1–1.5 kg lighter; women use one 1 kg lighter. If both apply, take the reduction only once.
- Between sizes: round down to the nearest Mudgar size.
| Person | Calculation | Start weight | If 45+ or pain |
|---|---|---|---|
| Man, 80 kg | 80 ÷ 16 | 5 kg | 3.5–4 kg |
| Man, 64 kg | 64 ÷ 16 | 4 kg | 2.5–3 kg |
| Woman, 60 kg | 60 ÷ 24 | 2.5 kg | 1.5 kg |
| Woman, 72 kg | 72 ÷ 24 | 3 kg | 2 kg |
Note: These calculations are a starting point, not a guarantee that the weight will be suitable for everyone. Your training experience, movement control, shoulder mobility and existing discomfort also matter.
Disclaimer: If you have severe back pain, shoulder stiffness or a recent injury, check with your doctor before you start.
Start with the right weight
Calculate a starting estimate, learn the basic swing with a manageable weight, and progress only when technique and control are consistent.
Find your number now with the Mudgar Weight Calculator
FAQ
I am over 45 and have back pain. Do I reduce twice? No, reduce only once.
My number falls between two sizes. Which one do I buy? Round down. A lighter Mudgar lets you learn the swing safely. The calculator rounds for you.
Why not start heavier and build up faster? A Mudgar that is too heavy is hard to grip and control. That is how mine slipped out of my hand on Day 1.
When should I move up to a heavier Mudgar? Check this article https://mudgarfit.com/blog/dont-get-a-heavy-mudgar/
