With Medicine Balls, the emphasis is not necessarily on super-heavy weight lifting. We encourage you to begin your functional fitness training using a lighter-weight ball and then over time work towards increasing the ball weight as challenges to your progression. Also, give special consideration to exercises where you will be lifting the ball over your head versus those with rotational or lateral type movements; you should choose lighter weight medicine balls for the overhead presses and heavier balls for the torso-intensive exercises.

The chart provides some general guidelines for ball weights, but of course, ultimately you need to choose a weight that fits your current level of fitness. Again, understanding that functional training is a journey to fitness which involves progression over time, if you are a beginner, you may want to start with the very light Medicine Balls and advance as necessary.