icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

Are Medicine Balls A Good Tool For An Effective Workout?

30th May 2022

30th May 2022

By Beth Shelper

There is nothing better than falling in love with a new piece of equipment at the gym. Luckily, the gym is home to a whole host of new and exciting examples of equipment to maximise your workout and reach your fitness goals. By implementing a range of equipment, you’re sure to take your workout to the next level, and one great example of what we are talking about is the humble medicine ball.

What is a medicine ball?

A medicine ball, sometimes referred to as a med or fitness ball too, is a weighted ball (of varying weights) used to improve muscle mass, stamina, and endurance: amongst many other physical skills.

Around shoulder width in diameter, medicine balls are nothing new, and have been around in our gyms (and long before) that for quite some time, actually.

A brief history of medicine balls

You’d actually be surprised with how long medicine balls (or similar style equipment) have been around and have been being used.  It is thought that medicine balls have been used to assist people in their exercise endeavours for thousands of years, and are thought to have originated all the way back in ancient Greek times.

It is thought that the Greek father of medicine, Hippocrates (of course) first introduced the concept of a medicine ball into the world of fitness – although back then, medicine balls were actually more accurately described as stuffed animal skin balls. Yum.

The balls were used to help patients recover from their injuries and in other rehabilitation practices, and since then, the concept of medicine balls have largely remained the same. They’re just a bit less garish in appearance now (thankfully).

Benefits of exercises that use medicine balls

Medicine balls aren’t just good for strength training, that’s for sure. The beauty of these weighted exercise balls is that they’re designed to be used in a multitude of ways, whether that is through throwing, lifting, or otherwise, meaning that one of the main benefits of medicine balls are their flexibility and simplicity.

Some of our favourite health benefits of medicine balls include:

  • Great strength building
  • Improved speed
  • Greater stamina
  • Improves rehabilitation
  • Balance improvements

Muscles worked using a medicine ball

If you’re looking to find out what muscles are worked when using a medicine ball, you’re in the right place! Popular for their muscle-building benefits, another great reason to start implementing medicine balls into your routine is for their ability to reach many of the major muscle groups.

Muscles worked using a medicine ball include:

  • Abdominals
  • Triceps
  • Hamstrings
  • Quads
  • Glutes

And many, many others. The medicine ball is pretty much your one-way ticket to a full body workout. What a win!

Our favourite medicine ball exercises

So now you’re up to date with all things medicine ball related, let’s talk exercises. That’s why you’re really here after all, isn’t it?

Well we’ve saved the best ‘til last. Here are our three favourite medicine ball exercises to get your inspired for your next gym session…

  1. Mountain Climbers

Ah, the dreaded mountain climber. This time though, with added weight. Joys! Engaging multiple muscle groups, mountain climbers are a great way to get your blood pumping and ready for a productive gym session.

To complete the perfect set of mountain climbers, you’re going to want to grab a medicine ball and get yourself a spacious area on the gym mats (or at home, if you prefer).

Get yourself in the standard plank position, with a medicine ball in front of you. Use both hands to balance on the medicine ball, making sure to keep your arms straight with your legs stretched out behind you. Next, engage your core and hold your body in position, staying tight. Pull your knees into your chest: left, right, left, right.

Rest and repeat!

  1. Overhead slams

Perhaps the most popular (and well-known) medicine ball exercise, overhead slams work the full body. Top tip, though, you’re going to want to be on a padded surface for this exercise!

Stand with your feet shoulder width apart with your knees bent slightly to prevent any injuries. Hold your medicine ball with two hands, firmly above your head. Using your core, slam the medicine ball into the ground directly in front of you. Catch the ball after one bounce and repeat.

  1. Russian twists

If you’ve just completed the mountain climbers and overhead slams, take it from us – you’re going to enjoy this exercise a little bit more. Sit down time! It’s time to engage those abs.

Again, grab yourself a spacious area on a padded mat, and your weighted exercise ball of choice. Sit on your bum with your back straight and legs out in front of you, taking your medicine ball in your lap with both hands.

Next, raise your feet off of the floor and engage your core, balancing your bum. Begin the classic Russian twist motion, moving the medicine ball side-to-side for your desired set of reps. Rest and repeat!


However you decide to integrate the humble medicine ball into your next workout, just remember to always use the correct weight for yourself (and your exercise) and never try to lift something heavier than you think you can manage. Medicine balls can be small, but believe us, they’re mighty!

Product Spotlight

Need Expert Advice?

Other Insights

Fun Workout Activities for Couples: Strengthen Your Bond While Getting Fit Together!
Beginners Guide to the Gym
Beginner Workout Advice Embarking on a new fitness journey can be both exciting and challenging. To get you motivated, we're here to help you understand the science and benefits of joining your local gym or fitness club and to provide you with a basis for a beginner gym workout plan to help you understand how to start working out in the gym. Benefits of getting started in the gym: Regular exercise has many benefits for both the body and mind. On the physical front, getting started at the gym and completing consistent workouts can contribute to enhanced cardiovascular health, promoting a healthy heart and aids blood circulation. Regular exercise is also great for maintaining a healthy weight, managing muscle tone, and strengthening the skeletal system.The cognitive benefits of regular exercise is equally impressive. Scientifically, physical activity of even just 10-30 minutes can stimulate the release of neurotransmitters such as endorphins, which contribute to an improved mood and reduced stress levels. Exercise is also associated with the growth of new neurons in the brain, fostering enhanced cognitive function, sharper memory, and better overall mental power. A basic beginner workout for the gym: Basic Bag Prep: Double check you’ve packed everything you need for your new gym-venture. Think: water, lock, music, towel. Cardio Warm-up (10 minutes): Start with a brisk walk, jog, or cycling to elevate your heart rate and warm up your muscles. As a little hack, this should be at a pace you still feel comfortable to talk at. Follow this up with some basic dynamic stretches, if your stuck on ideas, there’s some great programmes and YouTube content out there. The worlds your oyster! Resistance Training (20-30minutes): Try an incorporate compound exercises like squats, lunges, and bench presses for a full-body workout. Begin with bodyweight exercises if you're new to resistance training and focus on nailing technique. Cardiovascular Exercise (15 minutes): Engage in activities like running, cycling, or rowing to boost your endurance fitness. Choose activities you enjoy to make it more sustainable, and even pair it up with a new gym playlist to help you enjoy getting a sweat on. Cool Down and Stretching (10 minutes): Conclude your first gym session with some additional stretches to improve flexibility and reduce any muscle soreness you may feel the next day. Focus on major muscle groups and hold each stretch for 15-30 seconds.   Things to remember as a beginner working out in the gym: Nervous is normal: Stepping into a gym for the first time can be nerve-wracking. Understand that it's normal to feel a bit anxious, as you're pushing yourself outside your comfort zone. With consistent effort, confidence will naturally grow.Quality over quantity: This is crucial in fitness. Short, focused workouts can be highly effective. Overtraining can lead to burnout and injury, so prioritize consistency and rest for sustainable progress.Motivation fluctuates for everyone: Acknowledge that it's normal to have off-days. Even a lighter workout is better than none. Remember your initial goals and the positive impact exercise has on your well-being.It's Okay to Fail: Failure is an integral part of growth. If a workout doesn't go as planned, view it as an opportunity to learn and improve. Embrace the challenge, for it is through overcoming failures that true progress is made.Gaining a helping hand: Don't hesitate to ask for help from gym staff or fellow gym-goers. Asking for help is a smart way to learn the correct techniques, making your workouts more effective and reducing the risk of injury. Risk, Reduction, Repeat… Making sure we are keeping ourselves safe in the gym is king, especially when getting the most out of our new regime. Begin each session with a dynamic warm-up to increase blood flow, preparing muscles for activity and reducing injury risk. Prioritise technique over weight, ensuring proper form to prevent strain and reduce the risk of injury. Incrementally increase exercise intensity and duration to avoid overexertion and reduce the risk of injury. Follow a structured program that gradually challenges your fitness level, preventing overtraining, and ask your local personal trainer for what this might potentially look like if you’re unsure. Allow adequate time for rest and recovery to prevent overtraining, reducing the risk of injury. Listen to your body, pay attention to early warning signs, and schedule rest days between intense workouts. Remember, consistency is key. Begin with manageable intensity and gradually progress to more challenging workouts. Always consult a fitness professional or healthcare provider before starting a new exercise program, especially if you have pre-existing health conditions. Enjoy the journey to a healthier, stronger, and sharper you! Read more