Best Beginner Workouts With Medicine Balls To Build Muscle Mass
About
Medicine balls are versatile fitness tools, often constructed from durable, rubbery materials, making them suitable for exercises involving throwing, slamming, or incorporating instability into movements.
To effectively focus on building muscle mass, it's essential to perform exercises designed with compound movements for overall engagement or isolation exercises for targeted development, using lower weights and higher repetitions tailored to hypertrophy goals.
This workout is specifically designed for beginners, featuring approachable yet challenging movements with reduced weights to facilitate learning proper form.
For men or women at typical adult ages, exercises focus on building muscle foundational strength while promoting growth and size efficiently.
Adaptable to varying fitness levels, this routine serves as an excellent starting point for anyone seeking to enhance their fitness journey and achieve tangible results.
Workout 1
Hamstrings, Chest, Quadriceps, Back, Glutes, Abs
Medicine Ball Romanian Deadlift
110reps30lbs210reps30lbs310reps30lbs
Alternating Medicine Ball Push Up
14reps24reps34reps44reps54reps
Medicine Ball Lunge
16reps35lbs26reps35lbs36reps35lbs46reps35lbs
Medicine Ball Slam
115reps12.5lbs215reps12.5lbs315reps12.5lbs
Medicine Ball Hip Thrusts
112reps30lbs212reps30lbs312reps30lbs
Medicine Ball Russian Twist
110reps30lbs210reps30lbs
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Generate My PlanWorkout 2
Hamstrings, Chest, Quadriceps, Back, Glutes, Abs
Medicine Ball Romanian Deadlift
110reps30lbs210reps30lbs310reps30lbs
Medicine Ball Push Up
14reps24reps34reps44reps54reps
Medicine Ball Side Lunge
16reps35lbs26reps35lbs36reps35lbs46reps35lbsMedicine Ball Slam
115reps12.5lbs215reps12.5lbs315reps12.5lbs
Medicine Ball Glute Bridge
11:0020lbs21:0020lbs31:0020lbsMedicine Ball Russian Twist
110reps30lbs210reps30lbs
The 9 Best Beginner Exercises with Medicine Balls to Build Muscle Mass
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Medicine Ball Russian Twist
SETS LOGGED321,445Abs Strength93 mScoreAbs
Medicine BallsThe Medicine Ball Russian Twist is a core exercise using a medicine ball to increase resistance. This variation challenges your stability and strength while twisting side to side, engaging your core effectively.
How to do it
The Medicine Ball Russian Twist is a core exercise using a medicine ball to increase resistance. This variation challenges your stability and strength while twisting side to side, engaging your core effectively.
Sets, Reps, Weight18reps10lbs28reps10lbs38reps10lbs2. Alternating Medicine Ball Push Up
SETS LOGGED518,478Chest Strength55 mScoreChestMedicine BallsThe Alternating Medicine Ball Push Up is a challenging push-up variation that targets the chest, shoulders, and triceps. Using a medicine ball helps improve balance and strength on both sides of the body.
How to do it
The Alternating Medicine Ball Push Up is a challenging push-up variation that targets the chest, shoulders, and triceps. Using a medicine ball helps improve balance and strength on both sides of the body.
Sets, Reps, Weight15reps25reps35reps3. Medicine Ball Lunge
SETS LOGGED33,900Quadriceps Strength97 mScoreQuadricepsMedicine BallsThe Medicine Ball Lunge is an exercise that adds resistance to lunges, which helps improve balance and strengthen the legs and core. It makes your lower body workout more challenging and enhances stability and coordination.
How to do it
The Medicine Ball Lunge is an exercise that adds resistance to lunges, which helps improve balance and strengthen the legs and core. It makes your lower body workout more challenging and enhances stability and coordination.
Sets, Reps, Weight18reps10lbs28reps10lbs38reps10lbs4. Medicine Ball Push Up
SETS LOGGED180,204Chest Strength25 mScoreChestMedicine BallsThe Medicine Ball Push Up is a challenging twist on a standard push-up that uses a medicine ball to engage your chest, shoulders, and core more effectively. It helps improve your balance and coordination while increasing the difficulty of your push-up routine.
How to do it
The Medicine Ball Push Up is a challenging twist on a standard push-up that uses a medicine ball to engage your chest, shoulders, and core more effectively. It helps improve your balance and coordination while increasing the difficulty of your push-up routine.
Sets, Reps, Weight15reps25reps35reps5. Medicine Ball Slam
SETS LOGGED299,149Back Strength24 mScoreBackMedicine BallsThe Medicine Ball Slam is a full-body exercise that builds strength and improves cardiovascular fitness. It involves lifting a medicine ball overhead and slamming it down, engaging your arms, shoulders, core, and back.
How to do it
The Medicine Ball Slam is a full-body exercise that builds strength and improves cardiovascular fitness. It involves lifting a medicine ball overhead and slamming it down, engaging your arms, shoulders, core, and back.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs6. Medicine Ball Side Lunge
SETS LOGGED24,036Quadriceps Strength96 mScoreQuadricepsMedicine BallsThe Medicine Ball Side Lunge is a powerful variation that uses a medicine ball to boost resistance and enhance balance. It works your thighs, glutes, and core, while also targeting your side muscles as you lunge sideways, providing a full lower body workout.
How to do it
The Medicine Ball Side Lunge is a powerful variation that uses a medicine ball to boost resistance and enhance balance. It works your thighs, glutes, and core, while also targeting your side muscles as you lunge sideways, providing a full lower body workout.
Sets, Reps, Weight18reps10lbs28reps10lbs38reps10lbs7. Medicine Ball Romanian Deadlift
SETS LOGGED99,646Hamstrings Strength88 mScoreHamstringsMedicine BallsThe Medicine Ball Romanian Deadlift strengthens your hamstrings, glutes, and lower back while improving stability and posture. This exercise is great for building lower body power and is suitable for beginners.
How to do it
The Medicine Ball Romanian Deadlift strengthens your hamstrings, glutes, and lower back while improving stability and posture. This exercise is great for building lower body power and is suitable for beginners.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs8. Medicine Ball Hip Thrusts
SETS LOGGED124,230Glutes Strength94 mScoreGlutesMedicine BallsMedicine Ball Hip Thrusts are an advanced version of the standard hip thrust, using a medicine ball for added resistance. This exercise targets your glutes and hamstrings, making it a great way to strengthen your lower body.
How to do it
Medicine Ball Hip Thrusts are an advanced version of the standard hip thrust, using a medicine ball for added resistance. This exercise targets your glutes and hamstrings, making it a great way to strengthen your lower body.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs9. Medicine Ball Glute Bridge
SETS LOGGED83,377Glutes Strength82 mScoreGlutesMedicine BallsThe Medicine Ball Glute Bridge is a modified version of the glute bridge that uses a medicine ball either on your hips or under your feet. It strengthens your glutes, hamstrings, and core while improving balance and stability.
How to do it
The Medicine Ball Glute Bridge is a modified version of the glute bridge that uses a medicine ball either on your hips or under your feet. It strengthens your glutes, hamstrings, and core while improving balance and stability.
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