Medicine balls add an element of fun and creativity to your workouts. Men can use medicine balls to replace standard weights for basic exercises or they can bounce, throw and slam a medicine ball to add a new dimension to their training. Choose a weight that's appropriate for the exercise you're doing, your fitness level and your training goal.
Medicine Ball Weights
Medicine balls are available in a variety of weights, depending on the brand. Most come in 2 lbs., 4 lbs., 6 lbs., 8 lbs., 10 lbs., 12 lbs., 15 lbs., 18 lbs. and 20 lbs. Some brands of medicine balls max out at 20 lbs., but other brands have 25-lb. and 30-lb. options. You can also purchase heavier medicine balls that weigh up to 100 lbs., although you won't usually find these monsters at a regular gym.
Challenging the Muscle
The weight of medicine ball you use is partly determined by the exercise you are performing. You will use a lighter ball to do crunch twists than you would for a medicine ball chest press.
Men are typically stronger in the upper body than women and will need a heavier medicine ball to make the exercise challenging. The National Strength and Conditioning Association recommends a 40- to 60-lb. ball for men, especially athletes, doing medicine ball chest throws. It should be light enough for you to toss the ball with speed and power, but not so light that it travels too far or is hard to catch.
Training Goal Specificity
The NSCA provides repetition guidelines for different training goals. If your goal is muscular endurance, do 12 to 15 repetitions. If your goal is muscle gain, do eight to 12 repetitions. If your goal is strength, do four to six repetitions.
Since many men often focus more on muscle gain and strength than women do, they should use heavier medicine balls that fatigue the muscle in under 12 repetitions. For most exercises, this requires a heavier medicine ball, generally 20 lbs. or more.
Select Your Weight
Choosing a medicine ball weight is similar to choosing a standard weight. If you are just starting out, use lighter weights until you build up your strength and perfect the exercise form. Especially for explosive movements such as overhead ball slams, practice with a light ball first. However, don't use a ball that is so light it bounces out of control. There is no standard medicine ball weight for men. Choose the weight that is most appropriate for that exercise, your fitness level and your training goal.
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