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Medicine Ball Weight: How To Choose And What Are The Benefits?

Medicine Ball Weight

The medicine ball is still the most basic and effective tool for developing a strong rotational core and explosive force. Medicine ball training is gaining popularity because many explosive exercises performed with medicine balls include functional movements that work various muscle groups. But before you start training with one, medicine ball weight is a crucial factor you have to consider. Finding a weighted ball that’s right for you is very important.

The medicine ball has been around for centuries. It is the oldest training tool and has been designed and used by everyone from the most elite personal trainer of today to gladiators, soldiers and ancient Greek doctors. If you want to experience different types of training, stay with us and learn more about the weight and size of medicine balls.

Woman With A Med Ball

A medicine ball is a solid sphere typically weighing 2 to 30 pounds. It can be small, similar to a softball, or large, similar to a volleyball or beach ball. The shell can be made of a variety of materials, including nylon, vinyl, leather, dense rubber or polyurethane. The interiors are frequently stuffed with sand, gel or simply inflated with air.

Modern medicine balls might have grips that make it easier to simulate dumbbell and kettlebell exercises than older models, which have a tacky surface. Some medicine balls come with a rope attached to them, allowing you to swing them.

If you want to find a true medicine ball that bounces, check out our medicine ball reviews. Keep in mind that slam balls do not bounce.

Medicine Ball Sizes & Weight

Medicine balls are typically less than 14 inches in diameter and weigh between 2 and 30 pounds (1kg to 13.6kg), but they can also be larger. You can throw them, catch them and use them with many poses and interchangeable training to strengthen and tone every part of your body, including your core, upper body as well as lower body, and all of your muscles. Medicine balls are not all made the same way. Some are denser than others, so when choosing one, consider the perfect weight and size medicine ball for you.

You don’t want to choose a ball that is too heavy for you; instead, you want a weight that challenges you while allowing you to maintain control and proper form throughout the range of motion.

Best Medicine Ball Weight: What Weight Medicine Ball Should I Get?

Med Ball Exercise

The best medicine ball weight for you is determined by how you intend to use it. Before purchasing a medicine ball, try out a few different medicine ball sizes with different medicine ball exercises. You want a ball that provides resistance while not being so heavy that it restricts your movement. The best exercise ball size for you depend on your fitness level, age, gender and strength levels.

Medicine Ball Weight Chart By Fitness Level

Those just getting started with medicine ball exercises should start with a relatively light weight. After all, medicine balls do not have the same feel or movement as standard dumbbells or barbells. Because medicine ball exercises may require rotation, jumping, throwing or other quick movements you’re not used to, practice those new movements with a lighter ball first.

A med ball weighing 6-8 pounds (2.7 kg to 3.6 kg) is ideal for beginners. This will allow you to perform the widest variety of exercises. A 10 or 12-pound (4.5 kg to 5.5 kg) medicine ball is ideal for men with some fitness experience who want the most versatile size medicine ball.

The best medicine ball is one that provides adequate resistance while remaining easy to throw around or do the overhead press.

Fitness LevelMedicine Ball Weight
Beginners4 lb to 5 lb (1.8 kg to 2.2 kg) or less
Intermediate7 lb to 8 lb (3.2 kg to 3.6 kg)
Advanced12 lb (5.5 kg) or more

Begin with a 4 to 5-pound (around 2 kg) medicine ball. Once you’ve mastered all your exercises with that size medicine ball, gradually progress to larger options.

Medicine Ball Weight Chart By Exercise Type

The shape and size of the medicine ball will differ depending on the exercise you perform and your training goals.

  • Use a lighter ball in proportion to your strength if you want to use them to increase speed, reaction time and force.

Heavy medicine balls should slightly slow down the motion without impairing your control, accuracy or range of motion. Being powerful and quick is the aim.

  • Exercises requiring explosive power and involving large muscle movements, such as squats, throws and slams, call for a heavy medicine ball. Your level of power and strength will determine the best size medicine ball for you. This can range from 10 to 12 pounds to 30 pounds or more. You must decide this for yourself. If you’ve previously lifted heavy weights, you can try the higher end of the spectrum. When in doubt, however, be on the side of caution rather than pride.

A heavier ball, around 12 pounds (5 kg), is the best choice for strength-focused exercises like medicine ball squats or lunges. However, for more explosive, cardio-focused moves, a lighter medicine ball, around 7 pounds (3 kg), that you can throw around is preferred.

Exercise TypeMedicine Ball Weight
Speed4 lb to 8 lb (1.8 kg to 3.6 kg)
Power training10 lb to 30 lb (4.5 kg to 13.6 kg)
Core training8 lb to 12 lb (3.6 kg to 5.5 kg)
Full body4 lb to 10 lb (1.8 kg to 4.5 kg)
Lower body20 lb to 40 lb (9 kg to 18 kg)

These balls are specifically designed for functional training, which focuses on core strength and stability. A heavier ball is frequently thrown or “slammed” on the floor to activate all the muscles. What is the primary distinction between using med balls vs slam balls? Compared to slam balls, medicine balls have a firmer outer shell.

You’ll want a heavy medicine ball relative to your strength, but not too heavy for medicine ball slams.

Medicine Ball Weight Chart By Gender & Age

Medicine ball sizes will also depend on gender and age. Men, women, seniors and kids have different constitutions, so naturally, they can’t exercise with the same exercise balls.

  • If you’re a senior or a woman, you should choose a ball between 4 lb and 8 lb (1.8 kg and 3.6 kg). If you are new to fitness, pick the lower end; if you are strong and fit, pick the higher end. You can choose a larger size once you are comfortable with your starting weight.
  • For men, start with medicine balls that weigh 6-12 pounds. For males who are new to medicine ball training and general fitness, a 6-8 pound medicine ball is ideal. You’ll be able to perform the most varied exercises thanks to this. For guys who have some fitness expertise and are searching for the most adaptable size medicine ball, a 10 or 12-pound medicine ball is recommended.
  • Children should begin with 1-2 pound (0.5 kg to 1 kg) medicine balls, while young teenagers should use 4-6 pound medicine balls (1.8 kg to 2.7 kg). This should allow them to get in a good workout while also honing their form and technique.
Gender & AgeMedicine Ball Weight
Men6 lb to 12 lb (2.7 kg to 5.5 kg)
Women4 lb to 8 lb (1.8 kg to 3.6 kg)
Seniors4 lb to 8 lb (1.8 kg to 3.6 kg)
Kids1 lb to 6 lb (0.5 kg to 2.7 kg)

Remember that most medicine ball workout isn’t about going “heavy,” so even adults will use a light weight when compared to other exercise tools like barbells and dumbbells.

Medicine Ball Benefits

Here are seven top benefits of using the appropriate weight medicine ball.

1. Developing explosive power and body strength

In addition to strength improvement, training with medicine balls has two additional benefits: increased power and explosiveness. This kind of exercise combines functional motions with a weight component. This builds back extensor muscle strength, which in turn increases the total force of your throws. Due to their ability to allow for explosive motions, exercise balls are a sometimes disregarded but incredible tool for strength training and muscle development. You’ve probably seen people at the gym slamming, hurling and tossing medicine balls around and you’re aware of the medicine ball workout you can perform with them.

Any sequence combining medicine balls and movements, such as squats and ball throws, will produce these dual benefits.

2. Improves your speed and movement accuracy

While preparing and warming up for any competitive sport, athletes or players can improve their speed and movement accuracy by practicing with medicine balls. Working your deep core muscles is vital for everyday movement as well as athletic training.

You should utilize a lighter medicine ball in relation to your strength if you want to use them to increase speed, force and response time, which is fantastic for both acceleration and deceleration. The majority of this type of training entails passes and throws, as well as athletic ability.

3. Provides a variety of full-body workouts

Medicine Ball Workout

Medicine balls are mostly used in throwing and catching activities. This enhances force absorption and force redirection abilities as well as explosiveness. Regardless of the muscle group you want to target, medicine balls force your core muscles to engage more. This way, you can get a more complete workout, burning more calories and improving your overall fitness. So, combining and varying medicine ball training methods will assist you in unlocking your overall body capability.

4. Increases rehabilitation efforts

Medicine balls can help patients recover from injuries or surgeries by regenerating the body’s endurance and response. They are most effective in treating spinal, shoulder and knee injuries.

You should start with a light ball and gradually increase the weight of the ball as the recovery process progresses. Furthermore, some exercises can be designed specifically to help build fluidity and strength in the thigh or calf muscles.

5. Improves balance and posture

A strong core is essential for good posture and spinal alignment, and medicine ball training is a great way to strengthen your core muscles. Throwing and catching the medicine ball alone or with others will improve hand-eye coordination, body balance and flexibility while allowing you to react to the ball’s moving trends.

6. Maximizes fat burning

When reading about the advantages of using medicine balls, bear in mind that this form of exercise can be “metabolic,” involving bursts of high-impact, heart-rate-raising sets that will maximize your calorie burn both during and after your workout. In order to increase calorie burn before and after exercise, general metabolic training entails performing brief but intense compound exercises with brief rest intervals in between.

7. Improves socialization and teamwork skills

Medicine Ball Teamwork

You can practice with medicine balls with a partner to make the workout routine more enjoyable. Having another person join will increase the variety of training exercises and boost your mood.

Team members can roll, bounce, toss or pass the medicine ball back and forth to target various muscle groups during group medicine ball training. By playing and training at the same time, they will be able to boost their energy levels.

Frequently Asked Questions

You should use a 9-pound (4 kg) medicine ball for an abs workout. Begin with one circuit and work your way up to three circuit sets. Put the medicine ball on the ground and rest the fingertips of both hands on top of it from a kneeling position. Lean forward with knees bent, keeping your back flat, core engaged and arms straight, and allow your hands and arms to roll over the medicine ball. For the double crunch and reverse crunch, use a slow, controlled movement.

A woman should use a 4-8 pound (1.8 kg to 3.6 kg) medicine ball. Most women can perform a variety of speed or strength training exercises using these options, which will offer them enough resistance. Although every woman has her own unique strength, picking the right medicine balls will help prevent injuries.

Medicine balls are made of nylon, vinyl, leather, dense rubber or polyurethane, and the interiors are frequently stuffed with sand, gel or simply inflated with air. In addition, they have a variety of shapes. Although medicine balls are typically round, you can also find them in football shapes for sport-specific training and with built-in handles for a better grip.

Medicine balls are effective. They aid in the development of power in a variety of muscle groups, but they are not as versatile as free weights, resistance bands and kettlebells. Medicine balls are most effective when you have a specific training goal in mind such as increasing cardiovascular health while also increasing overall power and strength. If you use a medicine ball incorrectly, you can easily injure yourself.


You can have a wide variety of workout plans and fitness goals with such a wide assortment of medicine ball weights, so you can easily incorporate them into your next gym session. With the help of this comprehensive guide, regardless of your gender, age or physical condition, you can select the ideal medicine ball weight. Despite being a safe way to perform resistance training, choosing the wrong size or using a medicine ball incorrectly can result in injuries. It is critical to always use good movement control and technique.