What Size Medicine Ball Should I Buy?

Thursday, Apr 9, 2020

If you’re new to medicine ball training and aren’t sure which Dynamax medicine ball weight to buy, this blog is for you! A common misconception about medicine balls is that it’s better to buy a heavier ball vs a lighter ball. After all, weight = strength right? Wrong! The key to a successful medicine ball workout is to use a size/weight that provides enough resistance while encouraging speed. You’ll want to choose a medicine ball weight that’s just heavy enough to provide resistance but not so heavy that it hinders your speed and athletic motion. How well a medicine ball can absorb impact is a better performance indicator than its size since its job is to be caught, thrown and struck with high speed and force. 

Suggested Medicine Ball Weight 

According to the American Council of Exercise (ACE), a good starting weight for medicine ball training is between 4 to 15 pounds. We also believe that 4, 6 and 8-pound medicine balls are great for beginners and experts alike. Whichever medicine ball weight you choose, remember that you can always start small and work your way up to the heavier weights. Keep in mind that your med ball should be heavy enough to slow your movement, not hinder it.

When to Use a Small vs Heavy Medicine Ball


Lighter Dynamax medicine balls are perfect for high-speed sets that are focussed around power, quality, speed and endurance. Although small in weight and size, small medicine balls will still help to improve your overall coordination, cardiovascular health, strength and fitness level.


Heavy medicine balls are designed for slower, more strength-focused exercises. You’ll do fewer reps and sets using a heavier medicine ball, but you’ll be building raw strength instead of speed, power and agility. 

Think you know which medicine ball weight is right for you? 

Shop our Dynamax medicine balls for sale and check out our top medicine ball exercises and workouts for some fitness inspiration. Take home your very own Dynamax medicine ball today and take your workouts #ToTheMax!