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.

Beginner20 lbs
Novice34 lbs
Intermediate54 lbs
Advanced81 lbs
Elite112 lbs

Wall Ball Bodyweight Ratio Standards

See how your Wall Ball strength measures up relative to your body weight.

LevelBodyweight Ratio
LevelBodyweight Ratio

Wall Ball Standards by Bodyweight

Find the Wall Ball strength standards for your specific body weight.
110 lbs13 lbs22 lbs37 lbs58 lbs83 lbs
120 lbs14 lbs24 lbs40 lbs62 lbs88 lbs
130 lbs16 lbs26 lbs43 lbs65 lbs92 lbs
140 lbs17 lbs28 lbs46 lbs69 lbs96 lbs
150 lbs18 lbs30 lbs49 lbs72 lbs101 lbs
160 lbs19 lbs32 lbs51 lbs76 lbs105 lbs
170 lbs21 lbs34 lbs54 lbs79 lbs108 lbs
180 lbs22 lbs36 lbs56 lbs82 lbs112 lbs
190 lbs23 lbs38 lbs59 lbs85 lbs116 lbs
200 lbs24 lbs39 lbs61 lbs88 lbs119 lbs
210 lbs26 lbs41 lbs63 lbs91 lbs122 lbs
220 lbs27 lbs43 lbs65 lbs93 lbs125 lbs
230 lbs28 lbs45 lbs67 lbs96 lbs128 lbs
240 lbs29 lbs46 lbs69 lbs98 lbs131 lbs
250 lbs30 lbs48 lbs72 lbs101 lbs134 lbs
260 lbs32 lbs49 lbs74 lbs103 lbs137 lbs
270 lbs33 lbs51 lbs75 lbs106 lbs140 lbs
280 lbs34 lbs52 lbs77 lbs108 lbs142 lbs
290 lbs35 lbs54 lbs79 lbs110 lbs145 lbs
300 lbs36 lbs55 lbs81 lbs112 lbs148 lbs
310 lbs37 lbs57 lbs83 lbs114 lbs150 lbs
90 lbs13 lbs19 lbs28 lbs40 lbs55 lbs
100 lbs13 lbs20 lbs29 lbs42 lbs57 lbs
110 lbs14 lbs21 lbs31 lbs44 lbs59 lbs
120 lbs15 lbs22 lbs32 lbs45 lbs60 lbs
130 lbs15 lbs22 lbs33 lbs46 lbs62 lbs
140 lbs16 lbs23 lbs34 lbs48 lbs64 lbs
150 lbs16 lbs24 lbs35 lbs49 lbs65 lbs
160 lbs17 lbs25 lbs36 lbs50 lbs66 lbs
170 lbs17 lbs25 lbs37 lbs51 lbs68 lbs
180 lbs18 lbs26 lbs37 lbs52 lbs69 lbs
190 lbs18 lbs26 lbs38 lbs53 lbs70 lbs
200 lbs18 lbs27 lbs39 lbs54 lbs71 lbs
210 lbs19 lbs28 lbs40 lbs55 lbs72 lbs
220 lbs19 lbs28 lbs40 lbs56 lbs73 lbs
230 lbs20 lbs29 lbs41 lbs57 lbs74 lbs
240 lbs20 lbs29 lbs42 lbs57 lbs75 lbs
250 lbs20 lbs30 lbs43 lbs58 lbs76 lbs
260 lbs21 lbs30 lbs43 lbs59 lbs77 lbs

Wall Ball Standards by Age

Discover how Wall Ball strength standards vary across different age groups.
1518 lbs30 lbs47 lbs70 lbs96 lbs
2020 lbs33 lbs53 lbs79 lbs109 lbs
2520 lbs34 lbs54 lbs81 lbs112 lbs
3020 lbs34 lbs54 lbs81 lbs112 lbs
3520 lbs34 lbs54 lbs81 lbs112 lbs
4020 lbs34 lbs54 lbs81 lbs112 lbs
4519 lbs32 lbs52 lbs77 lbs106 lbs
5019 lbs31 lbs49 lbs73 lbs100 lbs
5518 lbs29 lbs46 lbs68 lbs94 lbs
6017 lbs28 lbs43 lbs63 lbs86 lbs
6516 lbs26 lbs40 lbs58 lbs79 lbs
7016 lbs24 lbs36 lbs53 lbs72 lbs
7515 lbs22 lbs34 lbs48 lbs65 lbs
8014 lbs21 lbs31 lbs44 lbs59 lbs
8514 lbs20 lbs29 lbs40 lbs54 lbs
9013 lbs19 lbs27 lbs37 lbs49 lbs
1515 lbs21 lbs30 lbs42 lbs56 lbs
2015 lbs23 lbs33 lbs47 lbs63 lbs
2516 lbs23 lbs34 lbs48 lbs64 lbs
3016 lbs23 lbs34 lbs48 lbs64 lbs
3516 lbs23 lbs34 lbs48 lbs64 lbs
4016 lbs23 lbs34 lbs48 lbs64 lbs
4515 lbs22 lbs33 lbs46 lbs61 lbs
5015 lbs22 lbs31 lbs44 lbs58 lbs
5514 lbs21 lbs30 lbs41 lbs55 lbs
6014 lbs20 lbs28 lbs38 lbs51 lbs
6513 lbs19 lbs26 lbs36 lbs47 lbs
7013 lbs18 lbs24 lbs33 lbs43 lbs
7513 lbs17 lbs23 lbs30 lbs39 lbs
8012 lbs16 lbs21 lbs28 lbs36 lbs
8512 lbs15 lbs20 lbs26 lbs33 lbs
9012 lbs15 lbs19 lbs24 lbs31 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

  1. Stand facing a wall, holding a weighted ball at chest level with both hands.
  2. Position your feet shoulder-width apart and slightly turned outwards.
  3. Squat down by bending your knees and hips, keeping your chest up and the ball close to your chest.
  4. Descend until your thighs are parallel to the ground or slightly below.
  5. Explosively stand up, using the momentum to throw the ball upwards against the wall.
  6. Catch the ball as it comes back down, immediately transitioning into the next squat.
  7. 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



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