{"id":102,"date":"2026-10-21T16:22:51","date_gmt":"2026-10-21T16:22:51","guid":{"rendered":"https:\/\/mudgarfit.com\/blog\/?p=102"},"modified":"2026-10-22T07:12:05","modified_gmt":"2026-10-22T07:12:05","slug":"mudgar-weight-for-beginners","status":"publish","type":"post","link":"https:\/\/mudgarfit.com\/blog\/mudgar-weight-for-beginners\/","title":{"rendered":"Which Mudgar weight should you start with?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>TLDR<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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 <strong><a href=\"https:\/\/mudgarfit.com\/mudgar-weight-calculator\/\" data-type=\"link\" data-id=\"https:\/\/mudgarfit.com\/mudgar-weight-calculator\/\">Mudgar Weight Calculator<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When I bought my first Mudgar, I chose 5 kg. I could lift 5 kg dumbbells easily, so how hard could it be?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On Day 1, it slipped out of my left hand \ud83d\ude1e<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Disheartened, I realised &#8211; this practice is different. A Mudgar is not a dumbbell.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why a Mudgar feels heavier than a dumbbell<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/mudgarfit.com\/blog\/wp-content\/uploads\/2026\/10\/Wooden-Indian-Club-and-Upright-Dumbbell-1024x1024.jpg\" alt=\"\" class=\"wp-image-122\" srcset=\"https:\/\/mudgarfit.com\/blog\/wp-content\/uploads\/2026\/10\/Wooden-Indian-Club-and-Upright-Dumbbell-1024x1024.jpg 1024w, https:\/\/mudgarfit.com\/blog\/wp-content\/uploads\/2026\/10\/Wooden-Indian-Club-and-Upright-Dumbbell-300x300.jpg 300w, https:\/\/mudgarfit.com\/blog\/wp-content\/uploads\/2026\/10\/Wooden-Indian-Club-and-Upright-Dumbbell-150x150.jpg 150w, https:\/\/mudgarfit.com\/blog\/wp-content\/uploads\/2026\/10\/Wooden-Indian-Club-and-Upright-Dumbbell-768x768.jpg 768w, https:\/\/mudgarfit.com\/blog\/wp-content\/uploads\/2026\/10\/Wooden-Indian-Club-and-Upright-Dumbbell.jpg 1254w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">With a dumbbell, the weight sits in your palm. With a Mudgar, you hold one end and the weight sits far from your hand.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The traditional Mudgar weight formula<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This formula comes from the Karlakattai tradition of Tamil Nadu, where the Mudgar is called Karlakattai.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Men:<\/strong> divide your body weight by 16.<\/li>\n\n\n\n<li><strong>Women:<\/strong> divide your body weight by 24.<\/li>\n\n\n\n<li><strong>Age 45+ or any pain (e.g., back pain):<\/strong> men use a Mudgar 1\u20131.5 kg lighter; women use one 1 kg lighter. If both apply, take the reduction only once.<\/li>\n\n\n\n<li><strong>Between sizes:<\/strong> round down to the nearest Mudgar size.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Person<\/th><th>Calculation<\/th><th>Start weight<\/th><th>If 45+ or pain<\/th><\/tr><\/thead><tbody><tr><td>Man, 80 kg<\/td><td>80 \u00f7 16<\/td><td>5 kg<\/td><td>3.5\u20134 kg<\/td><\/tr><tr><td>Man, 64 kg<\/td><td>64 \u00f7 16<\/td><td>4 kg<\/td><td>2.5\u20133 kg<\/td><\/tr><tr><td>Woman, 60 kg<\/td><td>60 \u00f7 24<\/td><td>2.5 kg<\/td><td>1.5 kg<\/td><\/tr><tr><td>Woman, 72 kg<\/td><td>72 \u00f7 24<\/td><td>3 kg<\/td><td>2 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Note:<\/strong> 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Disclaimer:<\/strong> If you have severe back pain, shoulder stiffness or a recent injury, check with your doctor before you start.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Start with the right weight<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Calculate a starting estimate, learn the basic swing with a manageable weight, and progress only when technique and control are consistent.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Find your number now with the <a href=\"https:\/\/mudgarfit.com\/mudgar-weight-calculator\/\" data-type=\"link\" data-id=\"https:\/\/mudgarfit.com\/mudgar-weight-calculator\/\"><strong>Mudgar Weight Calculato<\/strong>r<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>I am over 45 and have back pain. Do I reduce twice?<\/strong> No, reduce only once.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>My number falls between two sizes. Which one do I buy?<\/strong> Round down. A lighter Mudgar lets you learn the swing safely. The calculator rounds for you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Why not start heavier and build up faster?<\/strong> A Mudgar that is too heavy is hard to grip and control. That is how mine slipped out of my hand on Day 1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>When should I move up to a heavier Mudgar?<\/strong> Check this article <a href=\"https:\/\/mudgarfit.com\/blog\/dont-get-a-heavy-mudgar\/\">https:\/\/mudgarfit.com\/blog\/dont-get-a-heavy-mudgar\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 free Mudgar Weight Calculator.<\/p>\n","protected":false},"author":1,"featured_media":110,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[5],"tags":[],"class_list":["post-102","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginner-guides"],"_links":{"self":[{"href":"https:\/\/mudgarfit.com\/blog\/wp-json\/wp\/v2\/posts\/102","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mudgarfit.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mudgarfit.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mudgarfit.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mudgarfit.com\/blog\/wp-json\/wp\/v2\/comments?post=102"}],"version-history":[{"count":11,"href":"https:\/\/mudgarfit.com\/blog\/wp-json\/wp\/v2\/posts\/102\/revisions"}],"predecessor-version":[{"id":124,"href":"https:\/\/mudgarfit.com\/blog\/wp-json\/wp\/v2\/posts\/102\/revisions\/124"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mudgarfit.com\/blog\/wp-json\/wp\/v2\/media\/110"}],"wp:attachment":[{"href":"https:\/\/mudgarfit.com\/blog\/wp-json\/wp\/v2\/media?parent=102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mudgarfit.com\/blog\/wp-json\/wp\/v2\/categories?post=102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mudgarfit.com\/blog\/wp-json\/wp\/v2\/tags?post=102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}