Wall Ball

Wall Ball is a full body exercise focused on Quadriceps, Gluteus maximus, Deltoids. You can review average reps and rep standards on one page.

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Average reps: Intermediate

Reference for an intermediate lifter.

Men 20 kg

Women 11 kg

Wall Ball: Average reps

Level
Beginner	5 kg	3 kg
Novice	11 kg	6 kg
Intermediate	20 kg	11 kg
Advanced	33 kg	18 kg
Elite	47 kg	25 kg

Note: These values estimate average reps that can be completed in one set. Bodyweight, range of motion, tempo, and other personal factors can affect performance. See the detailed tables below.

Men by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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

Men by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
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

Women by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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

Women by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
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: The table values are reference rep counts for one set. Bodyweight data can help estimate relative load, while age data can show trend differences.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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	Beginner	Novice	Intermediate	Advanced	Elite
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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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	Beginner	Novice	Intermediate	Advanced	Elite
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

Group	Muscles
Primary muscles	Quadriceps, Gluteus maximus, Deltoids
Secondary muscles	Hamstrings, Adductors, Pectoralis major
Stabilizers	External obliques
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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	Beginner	Novice	Intermediate	Advanced	Elite
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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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	Beginner	Novice	Intermediate	Advanced	Elite
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

Wall Ball

Average reps: Intermediate

Wall Ball: Average reps

Wall Ball: Rep standards

Men by bodyweight (kg) [Reps]

Men by age [Reps]

Women by bodyweight (kg) [Reps]

Women by age [Reps]

Muscles worked

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How to read the table

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Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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	Beginner	Novice	Intermediate	Advanced	Elite
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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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	Beginner	Novice	Intermediate	Advanced	Elite
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