![]() Take a lot of breaks and make room for post-workout recovery.Pay attention to how your body feels when you’re jumping and adjust accordingly.If you have any previous injuries, you must do two things: We also have this great video on the topic: We’ve talked about how to avoid jump rope injuries and shin splints in the past. How Long Should I Jump Rope? Crossrope Recommendation:Ĭrossrope recommendation for new jumpers: 1-2 times per week for short sessions 3. Once you feel that your technique is good enough to jump safely, you can increase your jumping volume to fit your training needs. It’s a great way to build a solid foundation. You want to make sure you’ve got the proper form down before you start to ramp up your jumping volume.īonus Tip: always spend a few minutes practicing your basic technique and skill work before each jump rope workout. ![]() The last thing you want to do is jump too often with bad technique. One of the best things you can do is post a video of yourself jumping in our Online Jump Rope Fitness Community, and we’ll help you assess your technique. If you start to get frustrated or aren’t making any progress, take a break and try again tomorrow. If you’re brand new to jump rope, keep your sessions short and focused. Mistakes like these hinder your progress, cause you to fatigue quickly, and potentially lead to injuries. We find that beginners often make the same common mistakes -jumping too high, landing aggressively, poor jumping posture, etc. The best place to start learning is with our complete beginner’s guide on how to jump rope. What is your current jump rope skill level?Īre you just getting started with your jump rope training journey? If you’re picking up a rope for the first time, that will also play a role in how you answer the question of how long should I jump rope. How Long Should I Jump Rope? Crossrope Recommendations:Ĭrossrope recommendation for experienced exercisers: 1-5 times per weekĬrossrope recommendation for new exercisers: 1-2 times per week 2. It’s better to take a day off than create a situation where you’re off for a month with an injury. If it’s telling you to rest, listen to it. You want to start off slowly with an overall low weekly jumping volume and then gradually build up as you feel your muscles adapt.Īlways listen to what your body is telling you. We’ve seen many new jumpers let their excitement get the best of them, and they start their jump rope journey with daily hour-long sessions. If you’re a beginner, this is even more important. You have to let your muscles adapt to the new stresses that jumping rope brings. However, you still shouldn’t rush into jumping rope every day.Įven if you train regularly, you have to gradually incorporate the rope into the mix. You should have no trouble working a jump rope into your current routine if you’re already an active person. If you’re an avid gym-goer, your routine will determine how you answer the question, how long should I jump rope. What is your current fitness level?Īre you already training regularly every week? Listen to your body and rest when you need. With that said, if you want to jump rope every day, keep your workouts relatively short and your intensity low. Jumping rope three to five times a week is plenty. No matter what exercise routine you enjoy, you have to prioritize active recovery. In that case, you can jump rope more frequently, anywhere from three to five times a week, working your way up to longer sessions (15 to 30+ minutes). Suppose you are more experienced and exercise regularly. If you’re a beginner, it’s recommended that you only jump rope one to three times a week, focusing on short sessions (one to five minutes). ![]()
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