Wall Ball

Activated Muscles

Muscle Group	Muscles
Primary muscles	Quadriceps, Glutes, Shoulders (Deltoids)
Secondary muscles	Hamstrings, Calves, Chest (Pectorals)
Stabilizer muscles	Core (Abdominals, Obliques), Lower Back
Grip muscles	Forearms

Muscle Group

Muscles

Primary muscles

Quadriceps, Glutes, Shoulders (Deltoids)

Secondary muscles

Hamstrings, Calves, Chest (Pectorals)

Stabilizer muscles

Core (Abdominals, Obliques), Lower Back

Grip muscles

Forearms

Wall Ball Average

Level
	5 kg (11 lbs)	3 kg (7 lbs)
	11 kg (25 lbs)	6 kg (14 lbs)
	20 kg (45 lbs)	11 kg (25 lbs)
	33 kg (72 lbs)	18 kg (39 lbs)
	47 kg (103 lbs)	25 kg (55 lbs)

Level

5 kg
(11 lbs)

3 kg
(7 lbs)

11 kg
(25 lbs)

6 kg
(14 lbs)

20 kg
(45 lbs)

11 kg
(25 lbs)

33 kg
(72 lbs)

18 kg
(39 lbs)

47 kg
(103 lbs)

25 kg
(55 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Wall Ball Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [Rep]

BW
50	2	6	13	22	34
55	2	7	14	24	36
60	3	8	16	26	38
65	4	9	17	28	40
70	4	10	18	29	42
75	5	11	20	31	44
80	6	12	21	33	46
85	6	13	22	34	48
90	7	14	23	36	50
95	7	15	24	37	51
100	8	15	26	38	53
105	9	16	27	40	54
110	9	17	28	41	56
115	10	18	29	42	57
120	10	19	30	43	59
125	11	19	31	44	60
130	12	20	32	46	61
135	12	21	32	47	63
140	13	22	33	48	64

Table by Male and Age [Rep]

Age
15	4	10	17	28	40
20	5	11	20	32	45
25	5	11	20	33	47
30	5	11	20	33	47
35	5	11	20	33	47
40	5	11	20	33	47
45	5	11	19	31	44
50	4	10	18	29	41
55	4	9	17	27	38
60	4	8	15	24	35
65	3	8	14	22	32
70	3	7	12	20	28
75	3	6	11	18	25
80	2	5	10	16	23
85	2	5	9	14	20
90	2	4	8	13	18

Table by Female and Bodyweight [Rep]

BW
40	2	4	9	14	21
45	2	5	9	15	22
50	2	5	10	16	23
55	3	6	10	16	23
60	3	6	11	17	24
65	3	7	11	18	25
70	3	7	12	18	26
75	4	7	12	19	26
80	4	8	13	19	27
85	4	8	13	20	28
90	4	8	14	20	28
95	4	8	14	21	29
100	5	9	14	21	29
105	5	9	15	22	30
110	5	9	15	22	30
115	5	10	15	22	31
120	5	10	16	23	31

Table by Female and Age [Rep]

Age
15	3	5	10	15	21
20	3	6	11	17	24
25	3	6	11	18	25
30	3	6	11	18	25
35	3	6	11	18	25
40	3	6	11	18	25
45	3	6	11	17	24
50	3	6	10	16	22
55	2	5	9	15	21
60	2	5	9	13	19
65	2	4	8	12	17
70	2	4	7	11	15
75	2	3	6	10	14
80	1	3	6	9	12
85	1	3	5	8	11
90	1	3	4	7	10

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 20-35 calories
Moderate	🔥 35-50 calories
Vigorous	🔥 50-70 calories
High-Intensity	🔥 70-90 calories

Intensity

Calories Burned

Light

🔥 20-35 calories

Moderate

🔥 35-50 calories

Vigorous

🔥 50-70 calories

High-Intensity

🔥 70-90 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Activated Muscles

Wall Ball Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Wall Ball Standards [kg]

Table by Male and Bodyweight [Rep]

Table by Male and Age [Rep]

Table by Female and Bodyweight [Rep]

Table by Female and Age [Rep]

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	2	6	13	22	34
55	2	7	14	24	36
60	3	8	16	26	38
65	4	9	17	28	40
70	4	10	18	29	42
75	5	11	20	31	44
80	6	12	21	33	46
85	6	13	22	34	48
90	7	14	23	36	50
95	7	15	24	37	51
100	8	15	26	38	53
105	9	16	27	40	54
110	9	17	28	41	56
115	10	18	29	42	57
120	10	19	30	43	59
125	11	19	31	44	60
130	12	20	32	46	61
135	12	21	32	47	63
140	13	22	33	48	64

Age
15	4	10	17	28	40
20	5	11	20	32	45
25	5	11	20	33	47
30	5	11	20	33	47
35	5	11	20	33	47
40	5	11	20	33	47
45	5	11	19	31	44
50	4	10	18	29	41
55	4	9	17	27	38
60	4	8	15	24	35
65	3	8	14	22	32
70	3	7	12	20	28
75	3	6	11	18	25
80	2	5	10	16	23
85	2	5	9	14	20
90	2	4	8	13	18

BW
40	2	4	9	14	21
45	2	5	9	15	22
50	2	5	10	16	23
55	3	6	10	16	23
60	3	6	11	17	24
65	3	7	11	18	25
70	3	7	12	18	26
75	4	7	12	19	26
80	4	8	13	19	27
85	4	8	13	20	28
90	4	8	14	20	28
95	4	8	14	21	29
100	5	9	14	21	29
105	5	9	15	22	30
110	5	9	15	22	30
115	5	10	15	22	31
120	5	10	16	23	31

Age
15	3	5	10	15	21
20	3	6	11	17	24
25	3	6	11	18	25
30	3	6	11	18	25
35	3	6	11	18	25
40	3	6	11	18	25
45	3	6	11	17	24
50	3	6	10	16	22
55	2	5	9	15	21
60	2	5	9	13	19
65	2	4	8	12	17
70	2	4	7	11	15
75	2	3	6	10	14
80	1	3	6	9	12
85	1	3	5	8	11
90	1	3	4	7	10

BW
50	2	6	13	22	34
55	2	7	14	24	36
60	3	8	16	26	38
65	4	9	17	28	40
70	4	10	18	29	42
75	5	11	20	31	44
80	6	12	21	33	46
85	6	13	22	34	48
90	7	14	23	36	50
95	7	15	24	37	51
100	8	15	26	38	53
105	9	16	27	40	54
110	9	17	28	41	56
115	10	18	29	42	57
120	10	19	30	43	59
125	11	19	31	44	60
130	12	20	32	46	61
135	12	21	32	47	63
140	13	22	33	48	64

Age
15	4	10	17	28	40
20	5	11	20	32	45
25	5	11	20	33	47
30	5	11	20	33	47
35	5	11	20	33	47
40	5	11	20	33	47
45	5	11	19	31	44
50	4	10	18	29	41
55	4	9	17	27	38
60	4	8	15	24	35
65	3	8	14	22	32
70	3	7	12	20	28
75	3	6	11	18	25
80	2	5	10	16	23
85	2	5	9	14	20
90	2	4	8	13	18

BW
40	2	4	9	14	21
45	2	5	9	15	22
50	2	5	10	16	23
55	3	6	10	16	23
60	3	6	11	17	24
65	3	7	11	18	25
70	3	7	12	18	26
75	4	7	12	19	26
80	4	8	13	19	27
85	4	8	13	20	28
90	4	8	14	20	28
95	4	8	14	21	29
100	5	9	14	21	29
105	5	9	15	22	30
110	5	9	15	22	30
115	5	10	15	22	31
120	5	10	16	23	31

Age
15	3	5	10	15	21
20	3	6	11	17	24
25	3	6	11	18	25
30	3	6	11	18	25
35	3	6	11	18	25
40	3	6	11	18	25
45	3	6	11	17	24
50	3	6	10	16	22
55	2	5	9	15	21
60	2	5	9	13	19
65	2	4	8	12	17
70	2	4	7	11	15
75	2	3	6	10	14
80	1	3	6	9	12
85	1	3	5	8	11
90	1	3	4	7	10

BW
50	2	6	13	22	34
55	2	7	14	24	36
60	3	8	16	26	38
65	4	9	17	28	40
70	4	10	18	29	42
75	5	11	20	31	44
80	6	12	21	33	46
85	6	13	22	34	48
90	7	14	23	36	50
95	7	15	24	37	51
100	8	15	26	38	53
105	9	16	27	40	54
110	9	17	28	41	56
115	10	18	29	42	57
120	10	19	30	43	59
125	11	19	31	44	60
130	12	20	32	46	61
135	12	21	32	47	63
140	13	22	33	48	64

Age
15	4	10	17	28	40
20	5	11	20	32	45
25	5	11	20	33	47
30	5	11	20	33	47
35	5	11	20	33	47
40	5	11	20	33	47
45	5	11	19	31	44
50	4	10	18	29	41
55	4	9	17	27	38
60	4	8	15	24	35
65	3	8	14	22	32
70	3	7	12	20	28
75	3	6	11	18	25
80	2	5	10	16	23
85	2	5	9	14	20
90	2	4	8	13	18

BW
40	2	4	9	14	21
45	2	5	9	15	22
50	2	5	10	16	23
55	3	6	10	16	23
60	3	6	11	17	24
65	3	7	11	18	25
70	3	7	12	18	26
75	4	7	12	19	26
80	4	8	13	19	27
85	4	8	13	20	28
90	4	8	14	20	28
95	4	8	14	21	29
100	5	9	14	21	29
105	5	9	15	22	30
110	5	9	15	22	30
115	5	10	15	22	31
120	5	10	16	23	31

Age
15	3	5	10	15	21
20	3	6	11	17	24
25	3	6	11	18	25
30	3	6	11	18	25
35	3	6	11	18	25
40	3	6	11	18	25
45	3	6	11	17	24
50	3	6	10	16	22
55	2	5	9	15	21
60	2	5	9	13	19
65	2	4	8	12	17
70	2	4	7	11	15
75	2	3	6	10	14
80	1	3	6	9	12
85	1	3	5	8	11
90	1	3	4	7	10