Start with a lightweight shot

The word shot refers to a heavy ball, which contestants try to hurl as far as they can. Beginners should start with a light shot, between 4 and 8 pounds (1.8 3.6 kilograms), since this lowers the risk of injury if the wrong throwing form is used.
Once you have the basic throwing technique down, and some practice under your belt, you can move on to heavier shot puts. Standard weights for competition vary depending on the age and sex of the competitors, and the nation hosting the competition.