Getting Started With Bowling:
What weight bowling ball should I use?
Bowling.com Pro Staff Posted: September 10, 2025
Last Updated: April 1, 2026
Quick Article Summary: Beginner guide explaining how to select the proper bowling ball weight based on age, strength, gender, bowling frequency, and long-term development goals.
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So you're new to bowling? Welcome! Glad to have you. Whether you're just looking to spend time with friends and family, or you're a super competitive type, bowling is the perfect sport. To really get going, one of the first things you'll have to do is choose a bowling ball.
There are so many choices and lots of things to think about. Maybe you've looked at different cores and coverstocks, or different performance levels, or thought about what play style suits you. These are all important. But you can't actually make a purchase until you know the right ball weight for your game. Don't worry! We're here to help with a simple beginner's guide to choosing a bowling ball weight.
Why does ball weight matter so much?
Well, first and foremost, a ball that's too heavy will tire you out quickly. Or worse yet, it will injure your shoulder, elbow or wrist. If you're tired or injured you won't get to bowl nearly as much. On the flipside, a ball that's too light might not have quite the effect on the pins that you hope for. And some lighter weights of balls actually have a different core which means you don't get quite the same reaction as you would with a heavier weight. The right weight for you will help you control the ball, throw it with comfort, and enjoy bowling, hopefully without straining anything.
So then how do I choose the right weight of ball?
Balls come in weights from 6 to 16 pounds. That's a wide range. But ultimately it's not that hard to choose correctly if you follow a few simple rules.
1. Start with the 10% rule.
A great place to start is to pick a ball that weighs about 10% of your body weight, understanding that the top weight is 16 pounds, so many adults will have a ball less than 10% of their weight. But get as close to 10% as you can.
- If you weigh 120 lbs, try a 12 lb ball.
- If you weigh 150 lbs, try a 15 lb ball.
- If you weigh 200 lbs, go with a 16 lb ball (the max weight)
And remember, this is just a starting point. You may need a lighter or heavier ball depending on how it feels. There's really no better test than throwing a few games.
2. Test the ball.
So with that in mind, when you're ion the lanes, grab a house ball, and try a few different weights. Here's what you're looking for.
- Pick up the ball: Hold it with both hands. Does it feel too heavy to lift comfortably?
- Swing it gently: Hold the ball like you're about to bowl and swing your arm back and forth gently. Does it feel easy enough to control? Or does it feel like the ball's controlling your arm?
- Try a practice throw: If the ball initially feels good, try rolling it down the lane. Does is go where you intended? Considering it's a house ball, does it go straight? Or is it hard to aim? And after an actual throw, does your arm feel tired or strained at all?
If the ball feels too heavy, try a pound or two lighter. Run back through the process and reassess. If it feels to light or you're not getting enough pin action, try a pound heavier.
3. Consider your strength and comfort.
- If you're not very strong or have smaller hands, start lighter (probably 8-12 lbs).
- If you're stronger or have bigger hands, you might want to start a bit heavier (perhaps 13-16 lbs) so you have more power to knock down pins.
- Kids or younger teens should at least initially start with a 6 to 10 lb ball, depending on their size and strength.
4. Don't go too heavy too soon.
When you're just getting started, it's better to start with a lighter ball you can easily control than a heavy one that feels awkward for you. You can always move to a heavier ball as you get stronger or more comfortable with your game.
Common Weights for Beginners
- 6 to 10 lbs: Great for kids, teens, and smaller adults
- 11 to 12 lbs: Good for most adult beginners, especially if you're not used to lifting heavy things
- 13 to 14 lbs: A nice middle ground weight for adults who have been bowling for a while
- 15 to 16 lbs: Best for stronger adults who are looking for more power and are already comfortable swinging a heavier ball.
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Tips for Success
- Ask for help: If you're on the lanes, the alley or pro-shop staff can probably suggest a good ball weight for you. Don't be afraid to ask!
- Practice with house balls: Your local bowling alley will have house balls in every weight. Don't be in a rush to buy. Try, try, try until you're comfortable!
- Listen to your body: If your arm, wrist or should hurts after bowling, don't ignore it. Drop a pound or two the next time you bowl.
- Have fun: Bowling is about enjoying yourself, whether you're competitive or not. So pick a ball that feels good so you can just focus on learning, getting better, and most importantly, having a great time!
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Final Thoughts on Ball Weights
Choosing the right bowling ball weight is all about getting what's comfortable for you. Start with the 10% rule, test a few balls, and pick one that's easy to swing and control. The more you bowl, the better sense you'll get of what works best for you. When you're ready to finally buy your own ball, visit our bowling ball selector and you'll be able to filter by ball weight and every other important ball attribute. And soon, you'll be throwing strikes and spares with confidence!
Ball Weight Choice Frequently Asked Questions
1. What weight bowling ball should a beginner use?
Most adult beginners should start with an 11–14 lb ball, depending on your size and strength. A good rule of thumb is to choose a ball that weighs about 10% of your body weight (up to a maximum of 16 lbs). For example, someone who weighs 150 lbs might start around 12–14 lbs. The key is comfort and control. If the ball feels too heavy and causes strain, drop 1–2 lbs. Test house balls first to find what feels natural.
2. How do I know if my bowling ball is too heavy?
If the ball tires your arm, shoulder, or wrist quickly, causes pain after bowling, or makes your swing feel uncontrolled (like the ball is “pulling” your arm), it’s probably too heavy. You should be able to swing it smoothly in a relaxed pendulum motion without tension or fatigue. If you notice soreness or inconsistent shots, switch to a lighter ball and build up strength gradually.
3. Is a heavier bowling ball always better for scoring?
Not necessarily for beginners. While heavier balls (14–16 lbs) can provide more pin carry and power once you have good technique, a ball that’s too heavy often reduces accuracy and speed control. Many beginners score better with a slightly lighter ball they can throw consistently and with proper form. As your strength and skill improve, you can move up in weight for more impact.
4. What is the 10% rule for choosing a bowling ball weight?
The 10% rule suggests picking a ball that weighs approximately 10% of your body weight, with 16 lbs being the maximum. For instance, a 180 lb person would aim for around 15–16 lbs, while a 120 lb person might start at 12 lbs. This is only a starting guideline — always test the weight by swinging and throwing it. Comfort, control, and injury prevention are more important than strictly following the percentage.
5. Should men and women use different bowling ball weights?
Generally yes. Adult men often feel comfortable with 14–16 lb balls, while adult women commonly use 10–14 lb balls. However, the best weight depends more on individual strength, body size, and experience than gender. Smaller adults, seniors, or anyone with less upper-body strength should prioritize a weight they can control comfortably rather than aiming for the heaviest possible ball.
