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Gymnastic rings at home: choosing ring size, straps and a safe place to hang them

By the Life in Good Form editors. Updated 2026-10-14.

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Why train with rings

Rings let you do body weight strength work: rows, push-ups, dips, support holds and hanging core moves. Mayo Clinic lists body weight exercise as one form of strength training you can do with little or no equipment, and suggests strength training for all major muscle groups at least two times a week. Because each ring moves on its own, you also have to steady your shoulders and trunk through every rep.

Rings also scale without adding weight. REP Fitness's beginner ring workout makes ring rows easier by standing more upright and harder by walking your feet farther forward, and makes ring push-ups easier by raising the rings or working from your knees.

Ring thickness: 28 mm or 1.25 inch?

Both are wood on these makers' pages (Rogue and REP use Baltic birch). Rogue warns that wood rings should never be stored outdoors or used in the rain. If your rings will live outside, choose rings the maker says are suited to outdoor use.

Straps, buckles and weight rating

• Strap width. All three makers above use 1.5 inch straps.
• Strap length. Measure from your anchor to the floor. Titan lists 16 foot straps. REP sells 7.5 and 14 foot straps, measured end to end, and says the 14 foot strap has a maximum usable length of 7 feet.
• Numbered straps. REP's straps are printed with numbers, which makes it easier to set both rings to the same height.
• Buckle. Titan uses a cam buckle system. Whatever the design, both rings should lock at the same height without slipping.
• Weight rating. Titan and REP both list 600 lb. Rogue's page does not list a rating.
• Inspection. Rogue calls ring straps wear-and-tear items and says inspection and disposal are imperative. Replace frayed or cut straps.

Where to hang gymnastic rings at home

Rings need a solid overhead anchor: a ceiling beam, a rack crossmember or a sturdy pull-up bar. Rogue says the straps can hang from a crossmember or similar support and sells a ceiling-mounted ring hanger and a door strap separately. Rogue also says rings should never be used with its shackles.

• A wall mounted pull up bar or a power rack makes a reliable anchor if it is installed to the maker's instructions.
• Leave room to swing and to step out of the rings in any direction.
• Rogue says appropriate protective matting should be placed below whenever you are off the ground.

Gymnastic ring exercises to start with

These starter moves come from REP Fitness's beginner gymnastic rings workout. REP also advises hanging the rings from a sturdy anchor and keeping the straps shorter at first.

1. Ring rows. Set the rings around waist to chest height. Keep a straight line from shoulders to heels, without sagging hips or shrugged shoulders, and pull your chest toward the rings. Stand more upright to make it easier; walk your feet farther forward to make it harder.
2. Ring push-ups. Set the rings low to the floor. If full ring push-ups are too hard, raise the rings or do them from your knees.
3. Support hold. Set the rings near hip height. Press down with straight arms, without locking or overextending your elbows, and keep the rings close by your sides. Start with your feet lightly on the floor for help, and build up to a steady 10 to 20 second hold.
4. Dips and pull-ups once you can hold a stable support position. Use your feet or a band for help, or do slow lowering (negative) reps.

REP's sample beginner session runs 2 to 3 rounds, with 8 to 12 ring rows and 6 to 10 ring push-ups, resting 60 to 90 seconds between exercises. Mayo Clinic's general strength advice also applies: rest a full day between sessions for the same muscles, and stop any exercise that causes pain. For a strap system with handles instead of rings, see suspension trainers.

What to look for when you buy

Questions people ask

What size gymnastic rings should I get?

For general home training, 1.25 inch rings are the standard on Rogue's and REP's pages. Choose 28 mm (about 1.1 inch) rings if you want the FIG competition size.

Are wooden gymnastic rings better?

Rogue and REP offer both sizes in wood, and Titan's 28 mm rings are wood too. Rogue warns wood rings should not be stored outdoors or used in the rain.

Where can I hang gymnastic rings at home?

From a solid overhead anchor such as a beam, rack crossmember or properly installed pull-up bar, with room to swing and a mat below.

How much weight can gymnastic rings hold?

Check the maker's rating: Titan and REP each list 600 lb for their wood rings. The anchor and straps must be sound too, so inspect straps regularly.

Sources

• Rogue Gymnastic Wood Rings (roguefitness.com), Rogue Fitness (maker)
• 28mm Gymnastic Rings (titan.fitness), Titan Fitness (maker)
• Wood Gymnastic Rings 1.25 inch (repfitness.com), REP Fitness (maker)
• Gymnastics Rings Workout for Full Body Control (repfitness.com), REP Fitness (maker)
• Strength training: Get stronger, leaner, healthier (mayoclinic.org), Mayo Clinic

Sources checked 2026-10-14.