What Weight Medicine Ball Should I Get?
As well as fitness levels, gender, and age, we will look at the optimal medicine ball sizes. Let's quickly review what medicine balls are and why they're a great training aid (read also best medicine balls for crossfit).
Exercise or medicine balls are solid weighted balls that range in weight from 1 to 50 pounds. They range in size from a baseball to a basketball. The medicine ball's shell might be nylon, vinyl, kevlar, leather, polyurethane, or dense rubber. Hippocrates reportedly had stuffed animal skins for patients to throw around for medical purposes during the age of pericles (around 400 bc). The medicine ball may be the world's oldest piece of exercise equipment.
Medicine balls were widely used in the late 19th and early 20th centuries. Medicine balls are now in every gym and athletic training center. They are incredibly powerful training tools.
Ballistic training, core and rotational training, and rehabilitation use medicine balls. In sports medicine, medicine balls are used to improve strength and neuromuscular coordination. Some medicine balls bounce when slammed, but they can and do. Discussing medicine ball sizes will lead to the topic of this essay-which size medicine ball is best for you?
The smallest medicine ball available is 1lb, but most suppliers start at 2lbs. Amazon has sizes ranging from 2-20lbs (occasionally 25lbs). Unless you are exceptionally strong, you will not be utilizing the exercise ball as a "medicine ball" once you reach 20lbs. The heavier balls are utilized for smashing and squatting.
Start with 4, 6, and 8 pound weights. A 10 or 12 pound medicine ball is appropriate for men who are already fit and want the most versatility. Experts say it's less about the weight of a medicine ball than how it's used. Your bodyweight alone can train your core, athletic ability, hypertrophy, and strength. Medicine balls come in various sizes.
Start with 1-2 pound medicine balls for kids and 4-6 pound medicine balls for teenagers. Most medicine ball training isn't "heavy", so even adults use modest weights. Heavy enough for you to noticeably slow down, but not so heavy that you lose control, accuracy or range of motion. Medicine balls can be slammed. It should be heavy enough to withstand your strength, but not too heavy.
Slam balls are also fantastic because they are heavier and made for abuse. A 4-8 pound medicine ball is sufficient for core training, as your bodyweight is sufficient. Medicine balls are great for sports like baseball, boxing, tennis, golf, and cricket. You will need a 4-12 pound medicine ball for this type of exercise. Getting a heavy exercise ball for squats is wonderful if you already have other equipment.
Heavy medicine balls are not ideal for growing muscle, but they are ideal for strength and hypertrophy workouts. Squats and other lower body "Grinds" are difficult with a big medicine ball. No matter what type of training you do, you need to choose a weight that gives you complete control, precision, and range of motion. A lighter medicine ball can be used for all workouts, but a heavier medicine ball is limited to power exercises alone. The same gradual overload theory applies to medicine ball training.
If you can afford it, buy a heavier medicine ball when you're ready. The optimal range would be 4-10lbs, 10-20lbs, and 20-30lbs. A leather or vinyl medicine ball is great for slams (or a slam ball). A slam ball allows you to accomplish both, but they are heavier. Overall, consider how you will use the medicine ball the most and choose the ideal alternative.