Jump rope: how to pick the right rope, size it, and start safely
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- Adjustable beaded or PVC jump rope. Best for: Beginners, kids and anyone relearning. See options on Amazon
- Adjustable speed rope with bearings. Best for: Fitness jumpers who want speed and double unders. See options on Amazon
- Weighted jump rope, about 1 lb. Best for: Building arm and shoulder endurance and slowing the turn to learn timing. See options on Amazon
- Rubber exercise mat for jumping. Best for: Indoor jumping on hard floors. See options on Amazon
Why people jump rope
Cleveland Clinic lists six benefits of jumping rope: it raises your heart rate, burns calories, improves coordination and balance, may build bone density, is easy to do, and makes you feel good. It estimates about 100 calories per 10 minutes on average, depending on pace, and notes that rope work can count toward the 150 minutes of moderate or 75 minutes of vigorous aerobic activity adults are advised to get each week.
The Compendium of Physical Activities, the research reference for how hard activities are, gives rope jumping a high MET value at every pace:
| Pace | Skips per minute | MET value |
|---|---|---|
| Slow | Under 100 | 8.3 |
| Moderate | 100 to 120 | 11.8 |
| Fast | 120 to 160 | 12.3 |
| Double unders | Not given | 10.0 |
A MET value compares an activity's effort with resting. That is why short bursts feel hard and why it is wise to build up slowly.
Types of jump rope
| Type | Feel | Good for |
|---|---|---|
| Beaded or PVC rope | Thicker, slower, easy to see and hear | Beginners, kids, freestyle tricks |
| Speed rope | Thin coated cable with bearings; very fast | Experienced jumpers and double unders |
| Weighted rope | Heavier cord or handles; slower turns | Building shoulder and arm endurance; timing practice |
Rogue grades its speed rope cables by weight: it rates a 3.4 oz cable as best for beginners, down to a 1.3 oz cable it says requires extreme proficiency. Lighter cables turn faster but are harder to feel. Cleveland Clinic says weighted ropes range from a quarter pound to one pound; Crossrope's weighted line runs up to a 2 lb rope.
How to size a jump rope
The simple test: stand on the middle of the rope with both feet. Cleveland Clinic says each end should reach your armpit. Crossrope gives the same armpit rule for speed ropes, and says freestyle and PVC ropes can run longer, with handles reaching from the shoulders to the chin.
Maker charts are a good starting point. Some examples:
| Your height | Rogue speed rope cable |
|---|---|
| 4 ft 11 in to 5 ft 1 in | 8 ft 0 in |
| 5 ft 5 in to 5 ft 7 in | 8 ft 6 in |
| 5 ft 11 in to 6 ft 1 in | 9 ft 0 in |
Rogue says to measure your height in workout shoes. Crossrope says newer jumpers should go longer, because extra clearance is more forgiving while you learn timing, and to pick the longer size if you fall between two. Some speed ropes are trimmed to length and cannot be lengthened again, so start long and shorten later.
A simple beginner jump rope workout
- Learn the footwork first. Cleveland Clinic suggests a few minutes of forward and backward line hops before your first session.
- Start short. You may only manage 30 seconds at a time at first. That is normal.
- Try intervals. Cleveland Clinic's sample: jump for 60 seconds, rest for 30 seconds, and repeat 10 times, once you can.
- Keep it to a few days a week. It suggests two or three days a week.
Form tips from Cleveland Clinic: bend your knees slightly, keep your arms close to your body, relax your shoulders and neck, turn the rope mostly from your wrists, and land quietly.
Surface, shoes and safety
- Surface. Rogue says to use its rope only on rubber mats or gym flooring; concrete, asphalt or dirt wear out the cable. An exercise floor mat gives a consistent surface indoors.
- Shoes. Cleveland Clinic says it is best to wear sneakers.
- Check the rope. Rogue says to look for exposed wire and replace the cable right away if the coating is torn. Store it coiled, not folded or kinked.
- Who should be careful. Cleveland Clinic says people with arthritis or certain orthopedic issues may want to avoid jumping rope, and people with a heart condition should talk to their provider first. For lower-impact bouncing, see mini trampolines.
What to look for when you buy
Adjustable beaded or PVC jump rope
Best for: Beginners, kids and anyone relearning
Thicker ropes turn slower and are easier to time. Crossrope says freestyle and PVC ropes are adjustable and can run a little longer than speed ropes.
Watch out: Too slow for double unders once your skill grows.
See options on AmazonAdjustable speed rope with bearings
Best for: Fitness jumpers who want speed and double unders
A thin coated cable on bearing handles turns fast. Rogue rates its heaviest cable as best for beginners.
Watch out: Coated cables wear quickly on concrete; jump on a mat or gym floor.
See options on AmazonWeighted jump rope, about 1 lb
Best for: Building arm and shoulder endurance and slowing the turn to learn timing
Cleveland Clinic notes weighted ropes from a quarter pound to one pound. The extra weight makes each turn harder and easier to feel.
Watch out: Harder on the shoulders and wrists; start with short sets.
See options on AmazonRubber exercise mat for jumping
Best for: Indoor jumping on hard floors
Rogue recommends rubber mats or gym flooring and says hard outdoor surfaces shorten cable life.
Watch out: Make sure the mat is large enough that you will not land on its edge.
See options on AmazonQuestions people ask
- What size jump rope do I need?
- Stand on the middle of the rope; the handles should reach about your armpits. If you are new or between sizes, go a little longer.
- Is a weighted jump rope better?
- Not better, just different. A weighted rope turns slower and works the arms and shoulders more; a light speed rope is for fast footwork and double unders.
- How long should a beginner jump rope?
- Start with about 30 seconds at a time. Cleveland Clinic's sample interval is 60 seconds on, 30 seconds off, repeated 10 times, two or three days a week.
- Can jumping rope help with weight loss?
- It burns energy quickly; Cleveland Clinic estimates about 100 calories per 10 minutes on average. Weight change depends on your whole routine and diet.
- Is jumping rope bad for your knees?
- Cleveland Clinic says people with arthritis or certain orthopedic issues may want to avoid it. Land softly with knees slightly bent, and stop if you feel joint pain.
Sources
- 6 Benefits of Jumping Rope for Your Overall Health (health.clevelandclinic.org), Cleveland Clinic
- Adult Compendium of Physical Activities: Sports (pacompendium.com), Compendium of Physical Activities
- What Size Jump Rope Do I Need? (crossrope.com), Crossrope (maker)
- Product Guide: Rogue Rx Jump Rope (support.roguefitness.com), Rogue Fitness (maker)