The benefits of medicine ball training include:
- Improved intermuscular coordination, agility, and balance
- Enhanced mobility
- Greater muscular strength and power output
- Improved cardiovascular and muscular endurance
The science behind muscle growth
In the aftermath of a workout where you’ve engaged and broken down your muscles, your body goes into repair mode, forming new muscle protein strands. This is how you grow muscle. Without getting too technical, the more muscle cells you engage and recruit, the more muscular strength and growth you will experience. When training explosively, where you recruit the larger, more metabolically active type II muscle fiber, there’s an even greater physiological response.
If you’re just starting out with medicine balls, you don’t need to go all out in your first training session. As for the weight, less than 10 Ibs. is a good starting point. Once you’re comfortable with the drills, it’s worth trialling several options.
The sweet spot for muscle strength training is to have a slight resistance in the speed of your movement. That’s how you know that your muscles are having to work harder. What you want to avoid is struggling to perform the moves – that means you’ve chosen a weight that’s too heavy.
Versatility is also key. You want to ensure that your muscles are consistently challenged. Switching up your moves can help. If you’re ready, you could also ramp up the weight.
Get started with your muscle strength training
If you want to build your muscular endurance, check out our medicine balls for sale. We’re approved by leading American athletes and craft medicine balls that are built to endure even the most intense workouts