What Size Medicine Ball Should I Buy?

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 rather than a lighter ball. While many believe more weight is better, with medicine balls less weight is often the more powerful choice.

The key to a successful medicine ball workout is to use a size or 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. In other words, you want to be able to slow, but not distort the movement of the ball.

The 14″ diameter of the ball was designed to provide a larger area to catch, and to keep the shoulders in a neutral, open position.

It’s not just about weight and size – you also want to choose a medicine ball that can absorb impact, as you’ll be catching and throwing with speed and force.

What size medicine balls can I buy?

At Dynamax, we supply three medicine ball sizes including mini, standard and atlas.

What weights do medicine balls come in?

Dynamax medicine balls vary in weight, starting from as little as 4lb all the way up to a 150lb medicine ball. We have broken down our weights below.

Our Standard medicine ball weights are as follows:

  • 4lb
  • 6lb
  • 8lb
  • 10lb
  • 12lb
  • 14lb
  • 16lb
  • 18lb
  • 20lb
  • 25lb
  • And our 30lb medicine ball!

Our Atlas medicine ball, which is designed to resemble an Atlas Stone for strongman training, begins at 30lb, and goes all the way up to our huge 150lb medicine ball.

We also offer a mini medicine ball that starts from sizes as small as 2lb up to the 10lb medicine ball version. It might be small, but it still packs a punch.

As you can see, there is a lot of choice when it comes to the sizes – but just knowing the sizes doesn’t help you choose. So let’s help with that too.

Suggested medicine ball sizes

When it comes to the recommended medicine ball sizes, the American Council of Exercise (ACE) recommends that medicine balls weighing between 4 and 15 pounds are the best starting points. While we agree to some extent, we prefer to recommend our 4,6 and 8 pound medicine balls to beginners, especially when focusing on high velocity throwing patterns.

When choosing your medicine ball, you need to remember that it’s about slowing your movement rather than completely hindering it. Instead of adding more weight, you should focus on becoming more efficient and explosive with your medicine ball exercises.

Are medicine balls effective?

This depends on the type of exercise you are doing and your overall workout goals.

If you’re looking to build core strength, working on rotational medicine ball partners is highly recommended. Alternatively, if you want to burn fat, we recommend adding explosive medicine ball moves to your next high intensity workout. Medicine balls can also help you build fast twitch muscle fiber that is key for improving athletic performance.

We also highly recommend them for amateurs and professional athletes alike, as they can train athletic functional patterns that carry directly over into their sport.

Small vs Large Medicine balls

When it comes to medicine balls, larger sizes aren’t necessarily heavier. Each size has its own benefits and uses. Each size and weight has its benefits depending on your training goal. Lighter medicine balls allow for more explosive exercises that tap into coordination, agility, accuracy and stamina.

Medicine balls that are larger and heavier will force you to limit your range of motion but can be used for lower rep, strength based exercises.

You should be able to find the right size and weight medicine ball for your fitness needs among our collection at Dynamax. But if you need any assistance, you can contact our customer care team.

Types of Exercises

Dynamax medicine balls have a range of exercises that they can be used for, and we have entire sections on our website dedicated to Training and Home workouts.

Whether you’re trying to learn the absolute basics or want some intensive exercises and drills, we have you covered. You’ll want to find the best routines to suit your fitness goals and that work well with the medicine ball size and weight you have chosen.

You can browse our full range of Training and Home Workout Routines on our website.