An exercise staff is comprised of two half staffs which can be coupled together. Each half staff includes a handle portion and a base portion, connected by a spring. An inner cylinder connected to the handle portion has an L-shaped groove with an axial segment. A pin in the base portion engages the groove and when the pin is in the axial portion of the groove, the handle and base portions may be separated with resistance by the spring. The handle portion is adapted to receive inserts of varying weights to modify the mass of the staff in use.