Medicine balls can be used in massively different cases for a huge range of different purposes, but it is important to understand their potential before trying to use them in place of other exercises.

They can be used for different exercises in place of other equipment, commonly dumbbells, and are often more convenient or easier to hold and thus can be a great choice of equipment to use.

Various sizes

The initial factor when looking into medicine balls and their practicality is the variation of sizes that they have to offer, and in turn, the benefits of the differences.

The standard weight range of the balls is between 2Kg and 10Kg, however, it is still possible to find others, but they will perhaps be a rarity in the gym. The balls tend to be one general size and only really vary in weight, and they should be around the diameter of the shoulders however this is subjective and varies from person to person.


The medicine ball can be used for a variety of different reasons, but even different balls can be used for different activities and really do help to provide variety within an already constructed workout to prevent the same types of movement being made constantly and posing the risk of repetitive strain injuries.

The different types of movement during the same workout also make sure that the benefits being received from these workouts are maximised due to the different types of actions that are being carried out having different effects on different muscle groups.


person throwing a medicine ball out in front of them

The most common use for the medicine ball in the gym or at home tends to be for power training. The ability to throw the ball at different speeds and different surfaces helps to not only build muscle like many exercises already do but to also allow these results to transpose into real-world practicality.

Another way of saying this is basically that it can even help you to throw things harder, which can be extremely beneficial to those training for sports that require throwing with power, as well as catching if on the receiving end.

Impact anticipation

Another common use aside from increasing stopping power is also one of the most common uses in fighting and other sports.

These balls can be used as impacts to various muscles groups like the abs during boxing training in order to train resistance and impact damage control in order to improve performance and reduce any injury, as well as generally making the abs firmer and harder as they get used to resisting impacts.

This is one of the prime examples of where varying weights can be beneficial, as it is easier to start smaller and gradually increase the weight of the balls, however, it also makes the exercise accessible to people of multiple sizes and body types, so it is not only the die-hard trainers that get to benefit.

Reaction time & Coordination

person throwing a medicine ball up against the wall

Aside from just becoming stronger and firmer, the medicine ball can even help in many areas of agility training. The balls can be used in an assaulting type style, making it easy for people to learn to avoid the impacts and increase their manoeuvrability with a realistic force, as well as blocking impacts that can’t be avoided. This in itself also helps to build up awareness and hand-eye co-ordination both from the throwing and the catching points of view.

Worth it?

So, these are most of the benefits of the medicine balls, however, this doesn’t mean they are for everyone. Because of many of the actions used with a medicine ball, it can be easy to have accidental injuries occur from missed catches, drops or even stray balls so make sure to be careful. This being said, however, workouts can very rarely have too much variation in almost any situation, so don’t be afraid to try one out for yourself.

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.