Incorporating resistance training routines into your exercise regimen can greatly improve your strength and overall health and quality of life. Adding in just a few short sessions each week can make a massive difference in your health and all that you need access to is a medicine ball. A consistent resistance training routine can help improve many health conditions such as chronic back pain, arthritis and high blood pressure. The exercises are designed to increase your range of motion, core strength, stability, flexibility and functional movement.

It is beneficial to have medicine balls of different weights readily available. If you are just beginning a strength program, start small. Begin with a six- or eight-pound medicine ball and as you progress through your routine you can move up to a more challenging weight. There are a variety of exercises proven to build your general strength and translate to a healthier, more efficient body. The following are just a few to consider:

  • Squats
  • Lunges
  • Straight leg sit-ups
  • Push-ups
  • Bicep curls
  • Flies

The exercises listed are just a start. There are a wide range of exercises that can be performed with a medicine ball. Once simple exercises are mastered, you can progress to more difficult and more challenging options. Often times, these more challenging exercises are more explosive in nature and may include a throwing component to the technique. For example, you may progress to a squat that ends with an explosive jumping and underhand toss of the medicine ball from the squat position.

There are several different types of medicine ball styles available and each should be considered depending on the types of exercises that you will be performing. There are rubber medicine balls that are durable enough to withstand being thrown against a wall or bounced against a floor. If you plan to perform more dynamic exercises that may involve twists or rotations it may be beneficial to use a medicine ball with handles to allow for more grip.

The nature of medicine ball training makes it a style that has a very direct correlation to everyday life. The movements and motions that most of the exercises utilize are designed to increase your core strength. This can directly translate to things such as carrying in groceries or pulling down a box from a high shelf. These daily activities can be made easier with the implementation of an effective strength routine. With the right plan in place you should experience fewer aches and pains from typical daily physical demands. Consider beginning an exercise plan and committing to sticking with it to minimize health risks and decrease symptoms of common ailments.