What Weight Medicine Ball Should I Use: A Simple Guide

So, you’ve decided to up your home gym game and add some medicine balls to your routine. Excellent choice! But hold your horses, amigo! Before you start hurling these bad boys around like you’re auditioning for the next overrated superhero movie, let’s talk about which weight is right for you.

First things first, for those newbies wandering into the fitness realm, let’s have a quick chat about medicine balls. These aren’t your grandma’s decorative orbs – they’re versatile tools for building strength, improving coordination, and adding some spice to your workouts. They’re handy for a variety of exercises, from squats to slams.

Why should you bother with medicine balls, you ask? Well, besides making you look like a total badass at the gym, they’re fantastic for targeting multiple muscle groups simultaneously. 

Plus, they add a fun element to your routine, keeping boredom at bay and motivation soaring. Like playing ball with your friends, back when you didn’t know the word “taxes” and your back didn’t hurt. *dreamy sigh* 🥹

Not sure where to begin? Don’t worry; I’ve got your back! Here are a few classic medicine ball exercises to kick things off:

• Medicine Ball Squat Press – Hold the ball at chest level, squat down, then explode up while pressing the ball overhead.
• Russian Twists – Sit on the floor, hold the ball, and twist your torso from side to side.
• Medicine Ball Slams – Lift the ball overhead, then slam it down with all your might (imagine you’re crushing your Monday blues).

Now, onto the million-dollar question: what weight should you start with? Here are a few things to consider:

Your Fitness Level

If you’re new to the whole workout scene or have been lounging on the couch for a while (no judgment here), start with a lighter ball – around 2 to 6 kilograms (5 to 15 pounds).

Exercise Variety

If you’re aiming for speed and agility drills, opt for a lighter ball. For strength and power exercises, go heavier. It’s that simple!

Form Over Ego

Listen up, folks – I’m about to drop some wisdom bombs here. It’s crucial to prioritize proper form over lifting heavier weights. Don’t let your ego call the shots and end up injuring yourself. Rome wasn’t built in a day, and neither is your dream physique.

Adjust As Needed

Don’t overthink it champ. If you’re powering through your reps with no problem-o, increase the weight. If you’re struggling to complete the full set as prescribed, drop the weight… but try not to drop it on your face.

Can I Use Medicine Balls Every Day?

While it’s tempting to go all Hulk-mode every day, it’s best to give your muscles some time to recover. Aim for 2 to 3 sessions per week, alternating with other workouts.

Can I DIY a Medicine Ball?

Sure, if you’re feeling crafty! Just make sure it’s sturdy and won’t explode mid-slam. Safety first, folks!

Just to be clear though, we recommend getting one of ours instead. Find those here. #shamelessplug

Can I Use Medicine Balls for Cardio?

Absolutely! Incorporate moves like squat jumps or overhead throws into your routine for a killer cardio session. In fact, you may find yourself doing accidental cardio with these bad boys. Why am I sweating so much during squats?

Help! I’m Stuck in a Rut!

If you’re feeling uninspired, mix things up! Try new exercises, increase your reps, or add a twist (literally) to your routine. The fitness world is your oyster – go wild!

And there you have it, folks – a crash course on picking the perfect medicine ball weight. Remember, it’s not about how heavy you lift but how well you lift. So, grab your ball, channel your inner Rocky Balboa, and let’s get sweating!

(Did Rocky use a medicine ball? 🤔)