Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Set For Set Steel Maces are now available in 7, 10, 15, 20, 25, and 30lbs. With so many mace weight options, we thought we'd give you a simple post that would be useful to determine:
- What size mace to start with
- The best mace sizes for specific uses
- Best uses for each individual mace weight
With over 100 movements and countless possibilities to make a creative full body workout, here are some serious tips on choosing the right mace weight (or mace weights - meaning multiple maces) for you.
Start working out with your Steel Mace safely and effectively using our 84-page Steel Mace Training e-Guide pdf, which will lead you from beginner to advanced mace skill level, covering more than 39 steel mace exercises.
Mace Weight Increments
Macebell weights come in a variety of sizes. Here are the sizes/weights you will easily be able to buy online:
- 7LB Mace
- 10LB Mace
- 15LB Mace
- 20LB Mace
- 25LB Mace
- 30LB Mace
There are heavier options, but you will need to do some digging around to find out where to buy them.
What Size Mace Should I Start With?
Generally speaking, for both men and women, trainers will suggest you start with a 10LB mace. It's really the smartest place to start. With a 10LB steel mace, you will be able to learn the movements safely and more efficiently, and a 10LB mace will always be useful even when you move on to heavier weights.
Exceptions:
- Men who have extensive strength training experience can get away with starting at 15 pounds.
- Some women and individuals who are of below average strength may want to start with a 7 pound mace.
Altering the difficulty of the steel mace:
The beauty of the steel mace is that you can increase the difficulty by moving your hands closer together towards the end of the handle or make it easier by using a spread-out grip with one hand closer to the head while the other remains towards the bottom of the handle.
Point being, if you find you can't handle the size you purchased, you can always choke up on the handle and grip the mace closer to the head to make exercises easier. Over time, you can slowly increase the difficulty by altering your grip. You will progress quickly.
All in all, the ability to change the difficulty of a movement by simply altering your hand placement makes the steel mace an extremely dynamic and versatile training tool.
SET FOR SET steel maces offer unparalleled craftsmanship. Offering the perfect knurled grip and weight distribution, this tool will take you workouts to the next level...
Most Versatile Mace Weight
If you are looking for the most versatile size go with a 10LB or 15LB mace.
For men who are strong, well-conditioned, and comfortable with mace training, you will likely find a 15LB mace more of a "go-to" size.
With one of these sizes, you will always find use for it, even as you advance, whether it's a warm up, flow, complex or metabolic workout.
Best Size Mace for Metabolic Workouts
The 10LB mace is the most common steel mace to begin a mace journey with, but is also the most common size for metabolic conditioning workouts. The steel mace was designed to be a conditioning tool; primarily used for the purpose of enhancing muscular endurance (ability to do repeated movements over time), cardiorespiratory endurance (ability to continue to perform at a high level for extended periods of time), and maintaining mobility. In this case, we recommend most individuals start with a 10LB mace (or 15LB steel mace, depending on your body size and strength). With the 10LB you should be able to go through the whole workout or circuit without putting the mace down. Once you master that, you can move up in mace weight.
Best Size Mace for Steel Mace Flow
The answer to this one is simple - if you want to flow, get a 10LB mace.
The SFS FIVE Steel Mace Workout Package has 5 fun and challenging full length workouts that only require one piece of equipment, a steel mace! Each steel mace workout has a unique protocol, and when combined, they make for the perfect weekly workout routine.
Best Size Mace for Traditional Mace Movements (360 and 10-to-2)
A heavier mace is recommended for traditional mace movements. However, you should still work your way up to a heavier mace; starting with a lighter mace until you master the movement. We say if you can do 100 360s in a row it's time to move up in weight.
If you are looking for single arm swings, or dual movements (a mace in each hand), a 7LB or 10LB mace is good.
Best Macebell Weight for Workouts with Other Equipment
If you are looking to incorporate some mace exercises into a standard gym routine or a circuit workout with other equipment, it’s ideal to have different size maces, but it's not absolutely necessary. If it's not in the bank right now, revert back to the "Most Versatile Size" above. But, if you don't mind dropping some money, get two or three sizes so you are properly equipped to do targeted mace exercises - i.e. a heavier mace for leg movements, a lighter mace for arms/shoulders, a mid-size mace for back...you get the point.
Should I Buy Two Maces? If So, Which Sizes?
If you think getting two steel maces, we'd recommended getting a lighter and heavier size. The following sizes are nicely paired:
- 10LB & 20LB Mace
- 15LB & 25LB Mace
That said, it really depends on your goal and skill level. If you are a beginner, a 10 and 15 pound mace would make more sense, that way you can be more incremental in your progression.
But, if you are skilled with the mace, having a lighter and heavier mace would be great.
For example:
- 10LB mace for warm ups, flows and complexes
- 15LB mace for complexes, metabolic workouts, 360s
- 20 or 25LB mace for traditional mace movements and standard weight training workouts (note: these mace weight sizes are only recommended for experienced mace users)
Let's break each mace weight size down by best uses:
Here are specs and best uses for each individual mace weight...
7LB Mace:
Specs:
- Shorter handle
- Slightly skinnier grip
Best Uses:
- One-handed steel mace movements.
- Double Mace Exercises (need two for this). Double fist your mace - One in each hand.
- Mace Flows for beginners.
- Practicing tough mace movements.
- Best mace for women and kids mace training classes.
- If you want a mace that's very easy on joints/strengthens joints
- Warrior/fighting movements that can be done easily.
- Wrist strength exercises
- If you are a beginner and want to be able to perform every mace movement without much difficulty, however, due to it being light the swing movements produce less momentum which isn’t ideal for 360 or 10-to-2s.
Who should buy a 7-pound mace:
- Women
- Elderly
- Kids (ages 13+)
- Some Men (or men who want to practice dual mace movements)
10LB Mace:
Specs:
- Long handle for a 10LB mace (same as the 15LB) which makes it ideal for swing movements, and for those who want to practice their swing with a lighter weight, as the length of the lever produces similar momentum as the heavier maces (which are usually the most ideal for 360’s and 10-to-2s).
- Knurled grip for maximum grip strength.
Best Uses:
- One-handed steel mace movements.
- Double-mace exercises, one in each hand (good for advanced mace users).
- Best mace for flows (pick this mace up and don’t put it down for 20 minutes).
- Best mace for hiit.
- Good mace to practice swing movements such as the 360 and 10-to-2.
- Best mace for classes (men and women) as it’ll kick your ass but you won’t have to rest or put the mace down between movements.
- Strengthens joints.
- Warrior/fighting movements.
- Good for full body workout.
- Can perform every mace movement with this size.
Who should buy a 10-pound mace:
- Women of good conditioning.
- Men of all conditioning level (note: even advanced mace users use the 10LB for mace flows - however, heavier maces are ideal for 360’s and 10-to-2s)
- Elderly (good max size for people 60+ as it isn’t tough on the joints and can actually strengthen them, along with muscle and endurance growth).
15LB Mace:
Specs:
- Long handle (similar specs as the 10LB mace but with a bigger ball which produces more momentum on swing movements).
- Knurled grip
Best Uses:
- Great for conditioned athletes if looking to do HIIT or warrior type full body training.
- Great for 360’s and 10-to-2’s. Work your way up until you can do 100 in a row.
- Good for one hand 360’s and Hand Switches if well conditioned, especially important to have strong wrist, elbow and shoulder joints.
- HIIT work for well-conditioned athletes.
- Great for tough full body workouts.
- Full body workout that can get you sore.
- Great for gaining strength and muscle endurance, stability muscles and core.
Who should buy a 15-pound mace:
- Men (well conditioned)
- Stronger women
20LB Mace:
Specs:
- Fat grip
- Longer handle
- Knurled grip
Best Uses:
- Best for 360s and 10-to-2s (work your way up to this one).
- Great for full-body muscle strength and growth (especially shoulders and back).
- Good for leg movements like lunges (will kick your butt, literally).
- Grip and forearm strength.
- Shoulder strength.
- Core Stability.
Who should buy a 20-pound mace:
- Athletic men
- Strong, athletic women with a lot of mace experience
25LB & 30LB Mace:
Specs:
- Fat grip
- Long handle
- Knurled grip
Best Uses:
- Best for 360s and 10-to-2s (work your way up to this one).
- Great for full-body muscle strength and growth (especially shoulders and back).
- Also great for leg movements (will kick your butt, literally).
- Grip and forearm strength through traditional movements.
- Shoulder strength.
- Core stability at its best.
Who should buy a 25/30-pound mace:
- Athletic, very well conditioned and experienced mace user Men
- Same for women if they are extremely strong women with a lot of mace experience
If you are a stronger woman, the world is yours just as it is for a man. Use the 15-25LB ladies - just make sure you are prepared! We know plenty of women who can swing the 25LB mace!
When to move up in mace weight?
The golden rule is 100 mace 360s and you can move up in weight. And if you can do 100, try practicing with one arm mace swings - it makes it much more difficult, much more awkward and will put your stability to the test.
Remember though, due to the creativity of athletes, maces have taken on a new persona. It’s not all about 360s and 10-to-2s, which is why having different sizes is important so you can master all the movements...and even create new ones.
Some mace movements are simply impossible with the heavier weighted maces. Which is why having lighter to heavier sizes is crucial. You can do mace flow to heavy mace swings, covering endurance, stamina, strength and explosive power.
Work your way up smartly:
People from India who have been using maces (Gadas to them) for a long time are swinging maces even 50LBs in weight. Sometimes with one hand. This is extremely difficult, but working your way up is essential. If not you can complicate pre-existing injuries or cause new ones, especially in the lower back or elbows with the heavier weights. If you have 15, 20 or 25 and it's becoming easy, again, try single arm swings and offset movements.
Full Set of Mace Weights
If you can have every mace, it’s really the best, because if you have a full set of steel mace weights, you open yourself up to every move and even single arm or double mace movements (if you get two of the same size).
Why a full set is great
If you were to put together a full body circuit, and you had all the sizes, (or at least a set with a range of say 10, 15 and 20 pounds, you would be able to switch the mace depending on the body part you are working or exercises you are performing. For example, most people would want a heavier weight when doing maces curtsy lunges, and for obliques and core, you may want a 10 or a 15LB. Having a range of maces will truly provide you with full body conditioning.
Another example, if you only got a 20 or 25LB mace, you could work on your traditional movements very nicely, but you wouldn’t be able to do proper flows or sequences/complexes that require a lighter mace weight. Even if you think you are a monster, holding a 20LB mace in certain positions and movements is extremely taxing and will require you to put the mace down and rest. And that’s not the most ideal use of a mace. The mace was designed to be a conditioning tool. You can still use the heavier maces as a conditioning tool, but you will be limited to the traditional movements or larger body part exercises to be able to keep the repeated movement over time.
SET FOR SET steel maces offer unparalleled craftsmanship. Offering the perfect knurled grip and weight distribution, this tool will take you workouts to the next level...
Getting Creative:
If you want to get creative and have seemingly endless possibilities with exercises/movements and workouts, having a wider range of sizes will allow you to perform many creative exercises and experience tremendously difficult workouts - sometimes for fun, sometimes for hell!
Final Thoughts - Use your Best judgment!
Women or those of you with joint pain may want to start with a 7LB steel mace. Men, even well-conditioned athletes, may want a 7LB or 10LB for warm-ups or prehab and rehab exercises. You can do a lot of unique exercises with a light steel mace, hitting smaller muscles in your arms and core that you've never felt before. The 20 & 25LB are badass, they will be a challenge and really work your muscle strength and endurance. It's up to you for what you want to accomplish, use your best judgment. We hope this article has helped.
Where To Buy Steel Maces?
We sell steel maces from 7-30 pounds at SET FOR SET. We are confident you will love the quality of our maces. We've been in the mace game for many years and we actually train with maces, unlike the vast majority of Amazon seller. Plus, our reviews speak for themselves.
Sam Coleman
Author