If you’re looking to revamp your workouts, you might try different training methods or switching up your equipment. And with the rise of functional training and low-impact strength options that you can do at home or at the gym, medicine ball workouts are having a major moment. Instead of only grabbing (beloved) dumbbells and kettlebells, it’s time to spice things up with a medicine ball. Once you do, there are oh so many benefits waiting for ya.
“Training with a medicine ball develops explosive power, increases body strength, increases speed, and provides more versatile movement in different planes,” says fitness coach Tatiana Lampa, CPT,. That’s why many athletes train with a medicine ball. The versatility of the ball helps you nail down mechanics and ultimately perform better.
Meet the experts: Tatiana Lampa, CPT, is an personal trainer, corrective exercise specialist, and creator of the Training With T app. Rebecca Stewart, CPT, is a personal trainer, mobility coach, and pain-free performance specialist. Gina Newton, CPT, is a personal trainer and holistic body coach.
Medicine ball workouts are also great because they engage the *entire* body in all three planes of movement, says Rebecca Stewart, CPT, a personal trainer, mobility coach, and pain-free performance specialist. “The majority of people complete exercises in only the sagittal plane (front to back and up and down movement like squats, deadlifts, and pushups), while neglecting the frontal (side to side movement) and transverse (rotational and twisting movements) planes,” she says.
Training in all planes of movement helps reduce the chance of injury, especially in the case of balance, coordination, and core strength, says Stewart. In fact, medicine ball workouts significantly improve static and dynamic balance which is key for preventing falls and instability, found a study in the Journal of Physical Therapy Science.
Another perk: Most medicine ball exercises have little to no impact, making them ideal for all fitness levels—especially women ages 30 to 60 looking for joint-friendly, total-body conditioning that still packs a punch. So, it’s no wonder these powerhouse tools are trending in functional fitness, right?
How To Select The Right Medicine Ball Weight
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If you’re a newbie, grab a light ball that weighs 4 to 6 pounds.
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If your goal is speed, start with a light ball that weighs 4 to 6 pounds.
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If your goal is power, use a heavier ball that weighs 8 to 12 pounds.
Now, you may be wondering…why can’t I just use plain hand weights for these exercises? They are both weighted tools, but there are major differences in what you can do with them. “You can’t slam the weights to generate power the way you can with a medicine ball,” Lampa says. “You are definitely working muscles differently with weights and the medicine ball in different planes.”
Why train with a medicine ball?
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Build functional, full-body strength. Medicine ball exercises mimic real-life movements, helping you develop strength that’s useful both in and out of the gym.
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Boost power and explosiveness. Throwing, slamming, and tossing a med ball trains your body to generate force quickly—a key ingredient for athletic performance.
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Improve core stability and coordination. Nearly every move challenges your abs and forces your body to work as one strong, connected unit.
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Add fun and variety to your workouts. Mixing up your routine with dynamic med ball drills keeps training fresh and keeps motivation high.
Ready to power up your workout with all those perks? Below, the best medicine balls and exercises for challenging your entire body and building explosive power, recommended (and demonstrated!) by Lampa herself.
Best Medicine Balls To Shop
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Yes4All 10-40 lb Medicine Ball
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ProsourceFit 5-50 lb Medicine Ball
Check out our full guide of tested and vetted best medicine balls for more info and picks.
23 Best Medicine Ball Exercises
Time: 18 to 25 minutes | Equipment: 8 to 12 pound medicine ball | Good for: Total body
Instructions: Choose six moves below. Do as many reps as you can in 45 seconds, then rest for 15 seconds. Repeat that three to four times. Then continue to the next move.
Your Medicine Ball Questions, Answered
What weight medicine ball should I use?
It depends on your goals—but a good rule of thumb is picking a weight that challenges you without wrecking your form. For most strength and power exercises (like slams or throws), start with something between six and 12 pounds. If you’re using the ball for core work or high-rep moves, go even lighter (trust—you’ll still feel the burn). You want the ball to feel heavy enough to work, but not so heavy that you lose control mid-rep.
Can you build muscle with a medicine ball?
Short answer: heck yes! While a medicine ball won’t completely replace heavier resistance training, it’s an awesome tool for building power, coordination, and functional muscle. Moves like med ball slams, rotational throws, and weighted squats light up multiple muscle groups at once, helping you get stronger in a super dynamic way. Plus, it can be way more fun than another set of dumbbell curls or plain ol’ lunges.
What’s the difference between a slam ball and a medicine ball?
Think of a slam ball as the tougher, grittier cousin of the medicine ball. While certain designs can look super similar, slam balls are specifically designed to be thrown, slammed, and abused—they’re made with a thicker, and importantly: non-bouncy, so they don’t ricochet off the floor (or your face). Traditional medicine balls, on the other hand, are usually lighter and a little bouncier, making them
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