Medicine Ball Sizes and Weights: How Heavy and How Big
For anyone choosing a medicine ball, wall ball or slam ball, or checking the ball and target used in CrossFit and HYROX. Weights in pounds and kilograms, diameters by type, and the weight that suits different users and exercises.
Medicine balls usually weigh 2 to 30 lb (1 to 14 kg), sold in 2 lb or 1 to 2 kg steps. Soft wall balls are 14 in (36 cm) in diameter at every weight; rubber bounce balls are smaller, roughly 7 to 12 in (18 to 30 cm). Most adults start with 4 to 6 kg (8 to 14 lb) for throws and wall balls. The standard competition wall ball is 20 lb (9 kg) for men and 14 lb (6 kg) for women.
- Weight range
- 2-30 lb (1-14 kg)
- Wall ball diameter
- 14 in (36 cm)
- Wall ball (men)
- 20 lb or 9 kg
- Wall ball (women)
- 14 lb or 6 kg
On this page
Medicine ball sizes by type
"Medicine ball" covers four different products. They differ in diameter, shell and whether they bounce, and each suits different exercises.
| Type | Weights | Diameter | Bounce | Best for |
|---|---|---|---|---|
| Rubber medicine ball | 2-30 lb (1-14 kg) | About 7-12 in (18-30 cm), larger as weight rises | Yes | Partner throws, rebounding off a wall, core work |
| Soft wall ball | 4-30 lb (2-14 kg) | 14 in (36 cm) at every weight | Little | Wall balls, chest passes, catching |
| Slam ball | 5-100+ lb (2-45+ kg) | About 9-15 in (23-38 cm) | No (dead) | Slams onto the floor |
| Handled medicine ball | 4-20 lb (2-9 kg) | About 9-11 in (23-28 cm) | Some | Rotations and presses held in the hands |
Soft wall balls keep one diameter so that the grip and catch stay the same as weight changes. Dynamax makes its balls from 4 to 30 lb, all 14 in across; Rogue's pound line covers 4 to 30 lb and its kilo line 2, 4, 6 and 9 kg, all at 14 in. Slam balls are the opposite: D-Ball makes them in eight diameters from 3.75 to 15 in, and another common range uses 9 in balls for 5 to 20 lb, 11 in for 25 to 60 lb and 13 in for the heaviest.
Medicine ball weight chart: lb and kg
Pound and kilogram balls are sold in different steps, so the nearest equivalent is rarely exact.
| Pounds | = kg | Kilograms | = lb |
|---|---|---|---|
| 4 lb | 1.81 kg | 2 kg | 4.41 lb |
| 6 lb | 2.72 kg | 3 kg | 6.61 lb |
| 8 lb | 3.63 kg | 4 kg | 8.82 lb |
| 10 lb | 4.54 kg | 5 kg | 11.02 lb |
| 14 lb | 6.35 kg | 6 kg | 13.23 lb |
| 16 lb | 7.26 kg | 7 kg | 15.43 lb |
| 20 lb | 9.07 kg | 9 kg | 19.84 lb |
| 25 lb | 11.34 kg | 10 kg | 22.05 lb |
| 30 lb | 13.61 kg | 12 kg | 26.46 lb |
The highlighted rows are the two competition wall ball weights. A 6 kg ball is 0.35 kg lighter than a 14 lb ball and a 9 kg ball is 0.07 kg lighter than a 20 lb ball, which is why kilo boxes treat 6 and 9 kg as the equivalents.
Wall ball standards: CrossFit and HYROX
A wall ball shot is a squat followed by a throw to a target on the wall. The ball weight and target height are fixed by the competition, and the height is measured from the floor to the target.
| Event / division | Ball | Target height |
|---|---|---|
| CrossFit, men (Rx) | 20 lb (9.07 kg) | 10 ft (3.05 m) |
| CrossFit, women (Rx) | 14 lb (6.35 kg) | 9 ft (2.74 m) |
| HYROX Men Pro | 9 kg (19.8 lb) | 3 m (9.8 ft) |
| HYROX Men Open | 6 kg (13.2 lb) | 3 m (9.8 ft) |
| HYROX Women Pro | 6 kg (13.2 lb) | 2.7 m (8.9 ft) |
| HYROX Women Open | 4 kg (8.8 lb) | 2.7 m (8.9 ft) |
Figures are as of 2026. Scaled CrossFit workouts and HYROX doubles and relay divisions use their own loads, so check the event's current standards.
A 10 ft (3.05 m) target needs a wall and ceiling higher than 10 ft, plus room for the ball to rise above the target on a strong throw. That rules out most homes and basements with 8 ft ceilings. Under a low ceiling, practice with a lower target, or substitute thrusters or slam ball work.
What size medicine ball to get
The right weight depends on the exercise more than the person. Explosive throws need a ball you can move fast; strength and conditioning drills can use more weight. These ranges are common starting points:
| User or use | Throws and rotations | Wall balls and slams |
|---|---|---|
| Older adults, rehab, balance work | 1-2 kg (2-4 lb) | Not usually used |
| Teenagers (about 13 to 17) | 2-4 kg (4-9 lb) | 3-6 kg (6-14 lb) |
| Adult women, new to training | 2-4 kg (4-9 lb) | 4-6 kg (8-14 lb) |
| Adult men, new to training | 3-5 kg (6-11 lb) | 6-9 kg (14-20 lb) |
| Racket and throwing sport athletes | 1-4 kg (2-9 lb) | Varies with program |
- Test the speed. Do 10 chest passes or rotational throws. If the last few are visibly slower than the first, the ball is too heavy for power work.
- Test the catch. For partner and wall throws you must catch the ball safely at chest height. A 14 in soft ball is easier to catch than a small hard rubber ball of the same weight.
- Buy two weights. A light ball for speed (about 2 to 4 kg) and a heavier one for slams and squats covers most programs.
Common mistakes with medicine balls
- Slamming a bouncing ball. A rubber medicine ball slammed hard rebounds toward the face. Use a dead slam ball for slams.
- Slamming a soft wall ball. Most manufacturers, including Dynamax, advise against it: the stitched shell is not built for repeated floor impact.
- Comparing balls by diameter. Two 14 in balls can weigh 4 lb and 30 lb. Always read the printed weight.
- Storage racks that do not fit. Racks built for 10 to 12 in balls will not hold 14 in wall balls; measure the cradle.
Medicine balls pair well with kettlebells and dumbbells in a small home setup; for floor work, see exercise mat sizes, and for room planning the home gym size guide.
Frequently asked questions
How much does a medicine ball weigh?
Anywhere from 2 to 30 lb (1 to 14 kg) for standard medicine balls; slam balls go up to 100 lb or more. The most used weights are 6 to 14 lb (3 to 6 kg) for general training and 14 and 20 lb (6 and 9 kg) for wall balls. The weight is printed on the ball.
Are medicine balls sold by diameter or circumference?
By weight. The diameter is listed as a secondary spec, and soft wall balls usually share one diameter, 14 in (36 cm), whatever they weigh. A 14 in ball has a circumference of about 44 in (112 cm).
What weight is the HYROX wall ball?
As of 2026, HYROX uses a 6 kg (13.2 lb) ball for Men Open and Women Pro, 9 kg (19.8 lb) for Men Pro and 4 kg (8.8 lb) for Women Open. The target is 3 m (9.8 ft) for men and 2.7 m (8.9 ft) for women. Check the current rulebook before race day, since divisions and rep counts can change.
What size medicine ball should a 15-year-old use?
For throws and core work, 2 to 4 kg (4 to 9 lb) is a sensible starting range for most teenagers, nearer 2 kg for smaller or untrained athletes. They should be able to throw it explosively for every rep; once the movement slows down, the ball is too heavy.
What weight medicine ball do tennis players use?
Rotational throws for racket sports are about speed, so the balls are light: typically 1 to 3 kg (2 to 6 lb) for juniors and 2 to 4 kg (4 to 9 lb) for adults. A heavier ball slows the throw below the speed of the sport.
Is a medicine ball weighted?
Yes. Every medicine ball is weighted; that is what separates it from a stability (Swiss) ball or a sports ball. The filling is sand, gel, rubber pellets or solid rubber, depending on the type.