medicine balls: heavier isn’t better

When you're lifting in the gym, we love to see weights go up. Heavier lifts usually mean you're getting stronger—and that's progress we can measure.

But when it comes to medicine ball exercises, more weight isn’t always better. Here’s why:

With movements like goblet squats, deadlifts, and bench presses, the goal is to build strength—your ability to produce force. The more strength you have, the more force you can create. Simple.

But with medicine balls, we’re not just building strength—we’re building power.

Power is how quickly you can apply force. It’s not just about being strong—it’s about being fast and strong. That’s why med ball work like slams, side tosses, and chest passes need to be done explosively. Speed matters.

Using a ball that’s too heavy can mess with your mechanics, slow you down, and actually reduce the power you're able to produce.

So while a 20-pound ball might look impressive, if it makes you move like you’re stuck in mud, it’s not doing the job.

10 crisp, snappy slams with an 8-pound ball > 10 sluggish slams with a 20-pounder.

Heavy is better for strength. Fast is better for power. Keep that in mind the next time you reach for a med ball.

—Justin Miner
@justinminergain