Best Beginner Workouts With Medicine Balls To Build Muscle Mass

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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

Workout 2

Hamstrings, Chest, Quadriceps, Back, Glutes, Abs

The 9 Best Beginner Exercises with Medicine Balls to Build Muscle Mass

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Medicine Ball Russian Twist
SETS LOGGED
321,445
Abs Strength
93 mScore
Abs
Medicine Balls
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.
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, Weight
1
8reps
10lbs
2
8reps
10lbs
3
8reps
10lbs
Full Video & Instructions
2. Alternating Medicine Ball Push Up
SETS LOGGED
518,478
Chest Strength
55 mScore
Chest
Medicine Balls
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.
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, Weight
1
5reps
2
5reps
3
5reps
Full Video & Instructions
3. Medicine Ball Lunge
SETS LOGGED
33,900
Quadriceps Strength
97 mScore
Quadriceps
Medicine Balls
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.
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, Weight
1
8reps
10lbs
2
8reps
10lbs
3
8reps
10lbs
Full Video & Instructions
4. Medicine Ball Push Up
SETS LOGGED
180,204
Chest Strength
25 mScore
Chest
Medicine Balls
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.
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, Weight
1
5reps
2
5reps
3
5reps
Full Video & Instructions
5. Medicine Ball Slam
SETS LOGGED
299,149
Back Strength
24 mScore
Back
Medicine Balls
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.
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, Weight
1
8reps
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
6. Medicine Ball Side Lunge
SETS LOGGED
24,036
Quadriceps Strength
96 mScore
Quadriceps
Medicine Balls
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.
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, Weight
1
8reps
10lbs
2
8reps
10lbs
3
8reps
10lbs
Full Video & Instructions
7. Medicine Ball Romanian Deadlift
SETS LOGGED
99,646
Hamstrings Strength
88 mScore
Hamstrings
Medicine Balls
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.
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, Weight
1
8reps
17.5lbs
2
8reps
17.5lbs
3
8reps
17.5lbs
Full Video & Instructions
8. Medicine Ball Hip Thrusts
SETS LOGGED
124,230
Glutes Strength
94 mScore
Glutes
Medicine Balls
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.
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, Weight
1
8reps
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
9. Medicine Ball Glute Bridge
SETS LOGGED
83,377
Glutes Strength
82 mScore
Glutes
Medicine Balls
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.
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.
Full Video & Instructions