What Size Workout Ball Should I Get?

When it comes to working out, having the right equipment can make all the difference. That’s why it’s important to choose the right size workout ball for your needs.


Working out with an exercise ball can help you improve balance and core strength, as well as increase your range of motion. An exercise ball, often referred to in the United States as a Swiss or stability ball, is a large, round and inflatable fitness tool. The width of a standard exercise ball is usually between 55 and 85 centimeters (approximately 22 to 34 inches), but it is important to choose the correct size for safety and effectiveness. When selecting an exercise ball, it is essential to consider your height as well as your personal preferences before purchasing one. Knowing the correct size ball will ensure that you are able to gain maximum results from every workout session.

Benefits of Using an Exercise Ball

Using an exercise ball is a great way to improve your fitness and mobility. It allows you to engage your core muscles while performing traditional exercises like sit-ups and push-ups. Exercise balls can be used to add an extra challenge to your workouts, as well as help promote proper posture and balance. Furthermore, the size of the ball can have an impact on the intensity of your workout and the results you’ll see. Let’s take a closer look at the benefits of using an exercise ball.

Core Strength

Exercise balls are an effective way to improve core strength. By using your core muscles to balance and maintain body position, an exercise ball forces those muscles to engage and work hard. In addition, when performing abdominal exercises on the ball, you are focused on keeping your body stable as you move your arms or legs. Doing this combination of isometric worker and movement helps strengthen the transverse abdominals, obliques and erector spinae muscles. Strengthening these muscles also helps with stabilization in more complex activities like running, jumping and lifting weights. Furthermore, using a ball in an exercise routine can promote healthy posture since it requires you to stay in good alignment while you move. Studies have shown that regular use of an exercise ball can give the spine better range of motion and realign vertebral disks that may have become compressed or herniated over time due to poor posture or lifestyle habits.


Exercise balls, often referred to as Swiss balls or stability balls, are incredibly versatile pieces of equipment. They are used to improve balance and coordination, strengthen core musculature and even develop flexibility. Perhaps the most obvious benefit of an exercise ball is its ability to challenge your balance and stability. Simply sitting on the ball forces your body to engage the small postural muscles if you want to remain upright. Working these muscles increases strength and coordination in the lower regions of your body while also providing a great cardiovascular workout. In some cases, standing exercises can be done against a wall or other object for extra leverage instead of on the ball itself — ideal for those who lack confidence in their balancing abilities!


Choosing the best size exercise ball to use depends on personal preference as well as its intended use. A standard exercise ball can help improve posture and core strength when working out. By sitting on an exercise ball with your feet firmly planted on the ground, your spine will be properly aligned and strengthened without any risk of exerting too much pressure on the back. With proper guidance, the exercise ball can also help improve balance during workouts, allowing for a more dynamic range of motion that can strengthen your core muscles and contribute to improved overall posture.

Choosing the Right Size Ball

Finding the right size exercise ball for your workouts is essential for maximizing effectiveness and avoiding potential injuries. It’s important to choose a ball that allows you to maintain proper posture and provides enough stability to accommodate the exercises you’ll be doing. The exercise ball size you choose will depend on your overall height and the desired range of motion for the specific exercises. Let’s take a closer look.

Measure Your Height

Choosing the right size workout ball for your exercise routine is essential in order to maximize comfort and safety. To decide what size ball will work best for you, one important factor to consider is your height. Generally speaking, the taller you are, the bigger the exercise ball should be in order to provide stable support. To get an ideal fit, measure your height from the floor to your hipbone (you may need a friend to help with this). The average exercise ball ranges from 45 cm (about 18 in) for shorter individuals up to 85 cm (about 34 in) for taller people.

Consider Your Weight

When choosing a workout ball, it’s important to consider your weight. A basic guideline for picking the right size ball is that the diameter of the ball should be approximately equal to one-half your height when you are sitting on it with your legs at a 90-degree angle. The more muscle mass you have, the larger the ball should be. If you’re not sure what size to get, it’s best to start with a medium size and adjust accordingly as needed.

For people who weigh less than 160 pounds, 55 cm is typically a good fit. For people who weigh between 160 and 200 pounds, 65 cm is usually best. Those over 200 pounds often do better with 75 cm balls. Exercise balls come in sizes from 45 cm up to 85 cm, so whatever your weight or body type may be there is bound to be an option that works for you!

Consider Your Activity Level

Choosing the right size exercise ball is crucial to achieving your fitness goals. Too large, and it can be difficult to maintain your balance. Too small, and you may not be able to adequately target the muscles that you’re trying to work out. Whether you are using it for core workouts, yoga or Pilates-style exercises, there are a few factors to consider when determining the size that’s right for you.

Start by considering your activity level: if you’re going to use the ball frequently at home for extended periods of time, opt for a larger size; if you’re just looking for an occasional gym workout or stretching session, then a smaller ball may work better for your needs. Additionally, users with higher fitness levels requires greater challenge than users with lower fitness levels – so keep this in mind when making your purchase.

Next take into account your height and weight; exercise balls come in various sizes from 55 cm (small) up through 85 cm (extra-large) so choose one based on those specifications. If your height is between 5’2″ (158 cm) and 5’7″ (171 cm), a 65 cm ball should provide adequate support and stability; if you are between 5’8″ (173 cm) and 6’3″ (191 cm), an 75 cm ball should provide adequate support and stability; if you are taller than 6’3″ (191 cm), an 85cm ball should provide adequate support and stability.
Lastly, those who weigh more than 220 pounds will require an extra-large 65cm – 85cm exercise ball.

Types of Exercise Balls

When it comes to selecting a workout ball, size is an important consideration. Different sizes of workout balls are designed for different exercises and body types. Exercise balls are available in a variety of sizes, and it’s important to choose the right one for your needs. In this article, we will take a look at the different types of exercise balls, their sizes, and the different activities they are used for.

Stability Balls

Stability balls are an effective and popular fitness tool that allows for a wide range of exercises, core workouts, and stretches. Known by several names, including swiss balls, pilates balls, anti-burst balls, and balance balls, these large rubber orbs offer amazing versatility in the gym or at home. When shopping for your ball, consider what type of exercises you’ll be doing with it and your physical size when choosing a size.

Small stability balls typically range from between 45-55 cm (17-21 inches) in diameter making them ideal for people under 5’3″ tall. Medium sizes 55-65 cm (21-25 inches) accommodate users between 5’3″ to 5’11” tall. Large ones 65-75 cm (25-29 inches) facilitate those over 6 ft. tall while extra large 75+cm (29+ inches) accommodate very tall users or provide more surface area to hug during certain exercises.

When purchasing always look for the weight limit along with the size recommendation since some can support up to 600 pounds while others tops out at 300 pounds or less. In addition to traditional stability balls also consider dual action models which have a large ball inside a smaller hard plastic shell for greater mobility when used on surfaces that might puncture the regular styles such as wood floors--making them great office chair substitutes.

Medicine Balls

Medicine Balls are specially weighted balls used primarily for strength and conditioning training. Weight and size vary from 2lbs to 20lbs, and most often range from 4lbs to 10lbs. Many medicine balls feature a textured rubberized surface that provides an easy grip during workout exercises. They are also often used for rehabilitation due to their larger size and low impact on pressure points of the body, such as the spine when compared with dumbbells or fitness weights, which can be thrown or slammed against all surfaces according to the exercise regimen. A medicine ball can be used alone or with a partner in order to work out core muscles, throw drills, plyometrics, abdominal workouts and balance activities. In general it is important to get a weight which is appropriate for your individual needs depending on how often you use the ball. If you are unsure which type of exercise ball will be best suited for you consult your physician before using any exercise equipment or program.

Balance Balls

Balance balls, also known as stability balls or exercise balls, are a great way to get active and improve balance. These fitness tools have been around since 1939 and have been used by athletes, physical therapists, and even children. Balance balls come in a variety of sizes to accommodate different heights and weights, so it is important to find the right size for you.

The optimal size is determined by your height, with taller people typically needing larger balance balls than their shorter counterparts. For most individuals over 4’11” tall, a 55 cm ball is the appropriate size – however if you are on the shorter side (under 4’11”), you may benefit from a 45cm ball.

When purchasing an exercise ball be sure to take into consideration not only your height but also your weight; heavier individuals should opt for higher quality materials that can withstand greater amounts of pressure. You may want to consider a softer material for exercises such as yoga or Pilates.

If you’re looking for an overall workout tool that can help strengthen your core, posture work and flexibility exercises, then look no further than the standard exercise ball! Take your time when deciding on a size and remember – it’s vital that you choose one that best suits your body so that you can get the most out of every work out session!


To conclude, the size of your workout ball will depend on many factors including your height, weight, and the type of exercise you plan to use it for. It is important to find a ball size that provides needed resistance and stability while still allowing you to sit down and perform exercises safely. In general, taller individuals should use a larger ball than shorter people. A heavier person should use a larger ball than someone with a lighter frame. When choosing an exercise ball for core exercises, Pilates classes, or Plyometrics workouts, it’s important to find the right size for better results and optimal comfort. To obtain optimal results from an exercise ball routine, be sure to buy in appropriate sizes and following correct posture when exercising.

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