Wall Ball Strength Standards for Men and Women
Discover how your Wall Ball performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Wall Ball Strength Level
Calculate Your Wall Ball Strength
Wall Ball Weight Standards
Compare your Wall Ball performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 20 lbs |
| Novice | 34 lbs |
| Intermediate | 54 lbs |
| Advanced | 81 lbs |
| Elite | 112 lbs |
Wall Ball Bodyweight Ratio Standards
See how your Wall Ball strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.15 |
| Intermediate | 0.25 |
| Advanced | 0.40 |
| Elite | 0.60 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.10 |
| Intermediate | 0.20 |
| Advanced | 0.30 |
| Elite | 0.40 |
Wall Ball Standards by Bodyweight
Find the Wall Ball strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 13 lbs | 22 lbs | 37 lbs | 58 lbs | 83 lbs |
| 120 lbs | 14 lbs | 24 lbs | 40 lbs | 62 lbs | 88 lbs |
| 130 lbs | 16 lbs | 26 lbs | 43 lbs | 65 lbs | 92 lbs |
| 140 lbs | 17 lbs | 28 lbs | 46 lbs | 69 lbs | 96 lbs |
| 150 lbs | 18 lbs | 30 lbs | 49 lbs | 72 lbs | 101 lbs |
| 160 lbs | 19 lbs | 32 lbs | 51 lbs | 76 lbs | 105 lbs |
| 170 lbs | 21 lbs | 34 lbs | 54 lbs | 79 lbs | 108 lbs |
| 180 lbs | 22 lbs | 36 lbs | 56 lbs | 82 lbs | 112 lbs |
| 190 lbs | 23 lbs | 38 lbs | 59 lbs | 85 lbs | 116 lbs |
| 200 lbs | 24 lbs | 39 lbs | 61 lbs | 88 lbs | 119 lbs |
| 210 lbs | 26 lbs | 41 lbs | 63 lbs | 91 lbs | 122 lbs |
| 220 lbs | 27 lbs | 43 lbs | 65 lbs | 93 lbs | 125 lbs |
| 230 lbs | 28 lbs | 45 lbs | 67 lbs | 96 lbs | 128 lbs |
| 240 lbs | 29 lbs | 46 lbs | 69 lbs | 98 lbs | 131 lbs |
| 250 lbs | 30 lbs | 48 lbs | 72 lbs | 101 lbs | 134 lbs |
| 260 lbs | 32 lbs | 49 lbs | 74 lbs | 103 lbs | 137 lbs |
| 270 lbs | 33 lbs | 51 lbs | 75 lbs | 106 lbs | 140 lbs |
| 280 lbs | 34 lbs | 52 lbs | 77 lbs | 108 lbs | 142 lbs |
| 290 lbs | 35 lbs | 54 lbs | 79 lbs | 110 lbs | 145 lbs |
| 300 lbs | 36 lbs | 55 lbs | 81 lbs | 112 lbs | 148 lbs |
| 310 lbs | 37 lbs | 57 lbs | 83 lbs | 114 lbs | 150 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 13 lbs | 19 lbs | 28 lbs | 40 lbs | 55 lbs |
| 100 lbs | 13 lbs | 20 lbs | 29 lbs | 42 lbs | 57 lbs |
| 110 lbs | 14 lbs | 21 lbs | 31 lbs | 44 lbs | 59 lbs |
| 120 lbs | 15 lbs | 22 lbs | 32 lbs | 45 lbs | 60 lbs |
| 130 lbs | 15 lbs | 22 lbs | 33 lbs | 46 lbs | 62 lbs |
| 140 lbs | 16 lbs | 23 lbs | 34 lbs | 48 lbs | 64 lbs |
| 150 lbs | 16 lbs | 24 lbs | 35 lbs | 49 lbs | 65 lbs |
| 160 lbs | 17 lbs | 25 lbs | 36 lbs | 50 lbs | 66 lbs |
| 170 lbs | 17 lbs | 25 lbs | 37 lbs | 51 lbs | 68 lbs |
| 180 lbs | 18 lbs | 26 lbs | 37 lbs | 52 lbs | 69 lbs |
| 190 lbs | 18 lbs | 26 lbs | 38 lbs | 53 lbs | 70 lbs |
| 200 lbs | 18 lbs | 27 lbs | 39 lbs | 54 lbs | 71 lbs |
| 210 lbs | 19 lbs | 28 lbs | 40 lbs | 55 lbs | 72 lbs |
| 220 lbs | 19 lbs | 28 lbs | 40 lbs | 56 lbs | 73 lbs |
| 230 lbs | 20 lbs | 29 lbs | 41 lbs | 57 lbs | 74 lbs |
| 240 lbs | 20 lbs | 29 lbs | 42 lbs | 57 lbs | 75 lbs |
| 250 lbs | 20 lbs | 30 lbs | 43 lbs | 58 lbs | 76 lbs |
| 260 lbs | 21 lbs | 30 lbs | 43 lbs | 59 lbs | 77 lbs |
Wall Ball Standards by Age
Discover how Wall Ball strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 18 lbs | 30 lbs | 47 lbs | 70 lbs | 96 lbs |
| 20 | 20 lbs | 33 lbs | 53 lbs | 79 lbs | 109 lbs |
| 25 | 20 lbs | 34 lbs | 54 lbs | 81 lbs | 112 lbs |
| 30 | 20 lbs | 34 lbs | 54 lbs | 81 lbs | 112 lbs |
| 35 | 20 lbs | 34 lbs | 54 lbs | 81 lbs | 112 lbs |
| 40 | 20 lbs | 34 lbs | 54 lbs | 81 lbs | 112 lbs |
| 45 | 19 lbs | 32 lbs | 52 lbs | 77 lbs | 106 lbs |
| 50 | 19 lbs | 31 lbs | 49 lbs | 73 lbs | 100 lbs |
| 55 | 18 lbs | 29 lbs | 46 lbs | 68 lbs | 94 lbs |
| 60 | 17 lbs | 28 lbs | 43 lbs | 63 lbs | 86 lbs |
| 65 | 16 lbs | 26 lbs | 40 lbs | 58 lbs | 79 lbs |
| 70 | 16 lbs | 24 lbs | 36 lbs | 53 lbs | 72 lbs |
| 75 | 15 lbs | 22 lbs | 34 lbs | 48 lbs | 65 lbs |
| 80 | 14 lbs | 21 lbs | 31 lbs | 44 lbs | 59 lbs |
| 85 | 14 lbs | 20 lbs | 29 lbs | 40 lbs | 54 lbs |
| 90 | 13 lbs | 19 lbs | 27 lbs | 37 lbs | 49 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 15 lbs | 21 lbs | 30 lbs | 42 lbs | 56 lbs |
| 20 | 15 lbs | 23 lbs | 33 lbs | 47 lbs | 63 lbs |
| 25 | 16 lbs | 23 lbs | 34 lbs | 48 lbs | 64 lbs |
| 30 | 16 lbs | 23 lbs | 34 lbs | 48 lbs | 64 lbs |
| 35 | 16 lbs | 23 lbs | 34 lbs | 48 lbs | 64 lbs |
| 40 | 16 lbs | 23 lbs | 34 lbs | 48 lbs | 64 lbs |
| 45 | 15 lbs | 22 lbs | 33 lbs | 46 lbs | 61 lbs |
| 50 | 15 lbs | 22 lbs | 31 lbs | 44 lbs | 58 lbs |
| 55 | 14 lbs | 21 lbs | 30 lbs | 41 lbs | 55 lbs |
| 60 | 14 lbs | 20 lbs | 28 lbs | 38 lbs | 51 lbs |
| 65 | 13 lbs | 19 lbs | 26 lbs | 36 lbs | 47 lbs |
| 70 | 13 lbs | 18 lbs | 24 lbs | 33 lbs | 43 lbs |
| 75 | 13 lbs | 17 lbs | 23 lbs | 30 lbs | 39 lbs |
| 80 | 12 lbs | 16 lbs | 21 lbs | 28 lbs | 36 lbs |
| 85 | 12 lbs | 15 lbs | 20 lbs | 26 lbs | 33 lbs |
| 90 | 12 lbs | 15 lbs | 19 lbs | 24 lbs | 31 lbs |
Wall Ball Overview
A dynamic full-body exercise that combines a squat with an overhead throw of a weighted ball against a wall, enhancing power, coordination, and cardiovascular endurance.
Muscles Worked
Equipment Needed
Weighted Ball, Wall
How To Perform the Wall Ball
- Stand facing a wall, holding a weighted ball at chest level with both hands.
- Position your feet shoulder-width apart and slightly turned outwards.
- Squat down by bending your knees and hips, keeping your chest up and the ball close to your chest.
- Descend until your thighs are parallel to the ground or slightly below.
- Explosively stand up, using the momentum to throw the ball upwards against the wall.
- Catch the ball as it comes back down, immediately transitioning into the next squat.
- Breathe in as you squat down and exhale as you throw the ball.
Want to perfect your form? Check out our detailed guide on Wall Ball for proper technique and tips.
Pro Tips for Wall Ball
- Keep your core engaged throughout the movement to protect your lower back.
- Maintain proper alignment with knees tracking over toes during the squat.
- Ensure the ball is thrown with control to avoid injury.
- Modify the weight of the ball to match your fitness level.
Wall Ball Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Wall Ball?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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