A personal trainer tested 10 medicine balls — the best one starts at just $35

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If you're looking for a fun and challenging way to spice up your fitness routine, medicine and slam balls are a great addition to any home gym setup. The best medicine balls and slam balls are made of tough, durable materials, so you can grip, throw or bounce them to build strength and power. Both ball types are excellent for fast-paced, circuit-style workouts, are popular with functional fitness groups and add variety and challenge to your exercise routine.

Medicine balls are ideal for strength training, rehabilitation and coordination exercises and are held, tossed or thrown, but aren't slammed. They come in a wide range of shapes, sizes and weights and can include features like handles and grippy textures. Slam balls, as the name suggests, are perfect for slamming. They're filled with gel or sand to absorb impact without bouncing or rolling and can withstand high impacts during explosive movements.

Packed with possibilities, medicine and slam balls are versatile fitness tools for all ages. "They're designed to build strength and coordination, improve agility and power, improve well-being, as well as a fun way to mix up your training routine," says certified functional strength coach and personal trainer Melissa Kendter. Research shows that training with these balls benefits kids, athletes and older adults, boosting cardiovascular health, strength, power and balance.

They can also help improve your prowess in other sports, like baseball and running. We Run coach Amanda Grimm, an England Athletics certified running coach and personal trainer, says these balls can help increase strength, power and cardiovascular endurance and improve performance and distance capabilities. "Medicine and slam balls can be used to develop core strength, which is necessary for maintaining proper form and avoiding injury. They can also be used to improve explosive power, which helps with generating force," she explains.

To better understand medicine and slam balls' uses and benefits, our team spoke with three fitness and sports experts and researched and tested 10 medicine balls and slam balls in different sizes and weights. I also called on my extensive experience as a personal trainer and strength and conditioning specialist, using medicine and slam balls for all kinds of workouts to help determine which product deserved the title as best medicine ball overall. Here are the results of our sweaty and extensive testing.

Weight range: 4-12 lbs. | Material: Virgin rubber | Type: Medicine ball

Among the 10 balls we tested, the Ziva medicine ball came out on top for all-around workout versatility and durability. It's made from commercial-grade virgin rubber, which, unlike PVC, is less likely to split. In other words, it can withstand tough workouts without showing signs of wear and tear — a problem some medicine balls are prone to.

During testing, I really noticed the Ziva medicine ball's grippy surface and even weight distribution, which made it incredibly easy to hold while performing exercises like Russian twists and overhead throws. The brand's claim of precision-calibrated weight balance is no exaggeration — I could feel the stability with every rep, which is crucial for maintaining proper form and preventing bobbles, drops or injuries.

Another notable feature of the Ziva medicine ball is its air-filled rubber core. This ball is designed to resist breaking, even if you use it for intense, repetitive exercises. It's not meant for heavy slamming, so it won't replace your slam ball, but it does offer a bit of bounce. This is great news if you plan to use your medicine ball for dynamic exercises and warm-ups that activate your nervous system and get you ready to work. The rubber core can resist impact without splitting, meaning you can give it some extra oomph without worry.

It's available in weights from 4 to 12 pounds and comes in a chic turquoise color with white lettering. The main downside is the lack of heavier options for people looking for more of a challenge.

Weight range: 4-12 lbs. | Material: Rubber | Type: Medicine ball

Amazon's Basics brand is known for its bargain prices and quality, and Grimm says the medicine balls from this line are no exception, recommending them as a budget pick.

Since it has a bit of bounce, this medicine ball works well for rebounding exercises like bent-over floor throws and shot put wall throws. Its small-ish size makes it easy to take a ball or two with you outdoors for a fresh-air workout.

Each ball is color-coded by weight and has a large visible weight marking on each side. I haven't found the ball to deflate or lose shape during use, but it does have a valve for adding air if necessary. It comes in weights from 4 to 12 pounds and is made of durable rubber with a textured surface for better grip. While testing, I found the grip less reliable during sweatier sessions, especially for throws, but overall this medicine ball is of surprisingly high quality for its price.

Weight range: 6-20 lbs. | Material: Rubber, sand | Type: Slam ball

Chris Hemsworth's fitness brand, Centr, is a one-stop shop for training plans, advice and a growing inventory of gear, including slam balls and medicine balls.

The Centr slam balls, available in 6, 8, 10 and 20 pounds, are super grippy, versatile and durable. They have a unique thick rubber shell with a layered construction to prevent splitting. Filled with sand, they have a weight distribution that feels unique but balanced — perfect for slams, throws, tosses, as well as squats, lunges and core work. "The slam ball encourages you to use your full body as you throw, which can help improve core strength, power and explosiveness," says Kendter.

Though you don't need a Centr membership to buy or use the slam balls, when you purchase one (or any other piece of equipment from Centr), you get a free three-month digital membership to Centr (worth $60), which includes personalized coaching, meal plans with recipes, workouts and more. The balls also come with free shipping and a one-year warranty.

Weight range: 3 lb. | Material: Synthetic rubber | Type: Medicine ball

Pilates is a low-impact, beginner-friendly way to start a fitness and health routine. It has a ton of benefits, including improving quality of life and reducing pain and disability. Research suggests that Pilates can boost flexibility, strength, mobility and balance, as well as help with lung function and weight management. Pilates has even been shown to improve blood sugar and other metrics for people with type 2 diabetes. Adding lightly weighted 3-pound medicine balls to a Pilates routine increases the challenge and strength-building potential of your Pilates workouts.

Balanced Body is a Pilates equipment company that makes excellent weighted balls with a 3.5-inch diameter that fit neatly into the palm of your hand. You can use them on the mat, Reformer or Trapeze Table to quickly add more resistance to your favorite moves. As small as they are, I was impressed by the burn in my abdominal muscles while testing out exercises like dead bugs, v-ups and roll-ups.

Though I didn't work up a sweat during my Pilates testing session, the balls are textured and grippy, so they don't slip out of your hands. The only downside is the lack of options for a heavier weight for easy progression, and the fact that a 3-pound ball costs $17. While it's not a huge cost, weights typically cost between $2 and $4 per pound of weight. This one costs more than $5 per pound of weight — definitely on the high end of things.

Weight range: 4-9 kg (8.8-19.8 lbs.) | Material: PVC outer shell | Type: Wall ball

Wall balls are oversize weighted balls meant for hoisting and throwing against walls and the ground to build explosive power. "These balls are often used in functional training to improve endurance, coordination and overall power," says John Gallucci Jr., physical therapist and CEO of JAG Physical Therapy. They're popular tools for workouts like CrossFit and Hyrox, providing a full-body challenge for your legs, glutes, back, shoulders, arms and core. Using wall balls also gives you a fantastic high-intensity cardio workout that's sure to work up a sweat — so a grippy surface is key.

Hyrox is a fitness competition for everybody, and these wall balls are specifically designed for their functional style workouts. When I was squatting, lifting and tossing the 6 kg ball against the wall or smashing it on the ground, the weight felt evenly distributed and easy to manage. The ball also has a good amount of bounce, which is ideal for catching and returning balls to get in your reps as quickly as possible.

Although I haven't used the ball long enough to attest to its durability, double stitching on its tough vinyl cover looks and feels sturdy and long-lasting. Free shipping and a five-year warranty are included with the purchase, two important factors to consider given its more expensive pricing.

Weight range: 10-100 lbs. | Material: 1000D Cordura | Type: Medicine ball

If you're looking for a heavy medicine ball for functional fitness training, you can't go wrong with GoRuck's sand-filled balls. Coming in weights of 10, 20, 40, 60, 80 and a hefty 100 pounds, these balls are shipped empty to be filled with sand at home. While this might sound messy, it's easier than expected — there's a funnel and two heavy-duty Velcro layers — just fill the inside with store-bought sandbox sand, roll up and seal.

Since the balls are heavy and soft, the material needs to be incredibly tough to withstand slams and throws. GoRuck, a veteran-owned company with Army-tough products, makes the balls with 1000D Cordura, a strong, water-resistant material most commonly used for military equipment.

One benefit I noticed with this ball is its similarity to a sandbag. However, since it uses strong Velcro instead of any zippers, the ball is comfortable to mount on your shoulders or hold in your arms for weighted carries. All this durability comes at a cost, though, as these balls are more expensive than ones made from less hefty material. However, they are still an excellent value for the weight since you fill them with sand yourself.

GoRuck offers a lifetime guarantee, so if there is a defect in workmanship or materials, or if you manage to wear out the item, the company will repair or replace it for free.

Weight range: 4-20 lbs. | Material: Rubber | Type: Medicine ball

TRX offers medicine balls made with what the company calls "hex nodes" that are said to cause a suctionlike grip for no-slip workouts. The HexGrip medicine balls are available in 10- and 14-inch sizes, are durably made from 18 multistitch panels and have a two-year warranty. The 10-inch ball only comes in weights up to 12 pounds, so it's not ideal for those who want a heavier ball.

Yahoo Health editor Laura Williams, who has a master's degree in exercise and sports science, tested both sizes of the TRX HexGrip medicine balls and feels the smaller size is perfect for gripping and throwing and that it has a decent bounce back (even as a low-bounce ball) when you throw it against the floor or wall. "It's well balanced, comes in a variety of weights and is comfortable to hold," she says.

The 14-inch ball comes in weights up to 20 pounds, making it ideal for those looking to beef up their functional workout routines with heavier carries or wall ball tosses. But it isn't the best pick for someone looking for your standard ball for bouncing and catching — its large size makes it less comfortable for this purpose. It is, however, a good choice for core work, carries, balance moves like elevated push-ups and even some slam exercises.

Williams also likes the fact that these balls are designed to be used indoors or outside. She has a small workout space set up outdoors so she can exercise while her kids are playing, and she leaves the HexGrip balls there for easy access. They're an expensive option based on weight (and you have to pay flat-rate shipping as well — $20 for up to 20 pounds), but they also come with a two-year warranty and 30-day access to the TRX app.

"When buying a medicine ball, it is important to consider its weight, intended use, material and durability, size and cost," says Grimm. The type of medicine ball you choose depends on the kind of training you're doing. Here's what to look for:

There are a variety of medicine ball types. Gallucci explains there's the traditional medicine ball, often made of rubber or leather and filled with sand or gel, and the slam ball, specifically designed for high-impact exercises.

"Slam balls are usually constructed from durable, thick rubber and are filled with a dense material that can withstand repeated high-force slams against the ground." There are also wall balls, which are typically larger and softer, designed for exercises where the ball is thrown against a wall.

"Medicine balls are generally categorized as 'high-bounce' or 'low-bounce,'" Grimm explains. "High-bounce balls are good for activities such as plyometric exercises and wall throws. Low-bounce balls are better for activities focusing on concentric power output." Medicine balls can be made of rubber, vinyl, nylon or leather, and the filling is usually either air, gel or sand. High-bounce balls are typically filled with air, and low-bounce balls are filled with gel or sand. Rubber tends to be bouncier than vinyl, but vinyl is softer, making it ideal for oversize wall balls.

The weight of the ball you choose depends on your fitness level and the types of exercises you want to perform. Generally speaking, you'll want to start with a lower-weight ball if you're performing throws or slams, although as with any form of strength training, you can increase the resistance level as you get stronger and your body adapts to the challenge. If you're using a ball to perform weighted carries or other strength training moves like squats, core work or presses, you may want a heavier ball.

Medicine balls and slam balls range in size depending on the weight of the ball or its intended use. Lighter-weight medicine balls tend to be smaller and more compact, while heavier balls are larger. Balls that are best for throwing, catching and slamming are roughly the same size or a little larger than a basketball in diameter (a 10-inch diameter is fairly standard). Oversize balls are more similar in size to a beach ball (a 14-inch diameter is typical) and may be better used for slams, carries, wall ball throws or balance moves.

I spoke to three experts — a functional strength coach, a personal trainer and run coach, and a doctor of physical therapy — to help fill me in on the uses and benefits of medicine balls and provide insight into what to look for when making a purchase.

I then sought out and tested 10 different balls. As a personal trainer and strength and conditioning coach who tests fitness products for a living, I know the difference between high- and low-quality gym gear.

I performed a series of exercises in both dry and sweaty conditions. Depending on the type of ball, I threw, bounced, slammed, squat-tossed and completed a series of core exercises with each ball. I ranked each based on grip, durability, versatility, weight availability and value, narrowing them down to the seven best ones in various categories.

Medicine balls are weighted balls often made of natural or synthetic rubber, vinyl or other materials and filled with sand or gel.

Traditional medicine balls are slightly bouncy for throwing and catching off the floor or wall, but there are lower-bounce balls and softer slam balls and wall balls that are meant for slamming without the risk of bouncing back and hitting you.

Common medicine ball exercises include throws, slams, Russian twists, squats, push-ups and lunges.

A slam ball has a heavy-duty rubber shell that doesn't bounce, making it perfect for high-impact throwing exercises like med ball slams.

A traditional medicine ball is designed to bounce back, making it ideal for exercises like chest passes and weighted squat-press and toss.

You can use a medicine ball daily if you're performing strength exercises, so long as you rest each muscle group for 24 to 48 hours between each training session.

Medicine balls are also ideal for cardio or high-intensity workouts, which you can do on days you aren't performing strength training. As always, listen to your body and adjust frequency based on your fitness level and recovery time between workouts.

Three brands of medicine balls didn't make the final list:

Cap's rubber medicine ball is an affordable, well-rounded option that's earned rave reviews.

It comes in 2- to 12-pound weights of varying colors. While it performed well, its grip was not as good as that of the top pick, and the ball is quite hard, almost like plastic, making it uncomfortable for some exercises. It also has an unpleasant smell that did not entirely dissipate during testing.

The TRX slam ball has an excellent grip and is comfortable to hold, not too big or too small. You can slam it down, and it stays put — it lands relatively softly and doesn't move from where you slam it. That said, the construction that helps keep the slam ball from moving around when it's slammed also makes it feel slightly unbalanced.

Some slam balls can do double-duty as medicine balls for core exercises, but this ball isn't suitable for those types of exercises. That said, you could use it for agility work, like tapping the top for quick feet exercises, and it won't roll away. You could probably even stand on it to do some balance exercises.

It's a solid ball, and it comes at a reasonable price that can be used exactly for what it's intended to do.

The Ethos Wall Ball was a strong contender against the Centr x Hyrox Competition Wall Ball for the "best oversize" category. Even with its larger, 14-inch diameter, it's easy to grip, offers a soft construction that's comfortable to catch and is well-made and durable. It comes in 10-, 14- and 20-pound versions and is a good choice for catching and throwing exercises. The main reason it was beat out? It doesn't offer much bounce back (even for a low-bounce ball) and it costs a little more than the Centr version.

John Gallucci Jr., doctor of physical therapy, certified athletic trainer, physical therapist and CEO of JAG Physical Therapy

Amanda Grimm, BA sports science, England Athletics certified running coach, certified personal trainer and We Run coach

Melissa Kendter, certified functional strength coach, UESCA running coach, certified personal trainer