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Tips for Using a Weighted Jump Rope

Benefits of the Weighted Jump Rope

Unlike a speed rope that’s designed for more rapid movement, a weighted jump rope opens up new challenges and works the body in different ways. It’s a go-to piece of equipment when I’m training two very particular types of clients. 

Novice Clients

When training new clients, I prefer to start with a weighted rope. The added resistance allows more control as the person learns to regulate their pacing and rhythm. Furthermore, they are better able to focus on their form since they don’t have to regulate wrist movement as momentum does the work for them. This allows advanced jump rope moves to come naturally as talent evolves with continued practice.

Woman in pink jumping rope


Whether a competitive athlete or someone who plays recreationally with friends, my sportspersons appreciate a way to recruit both upper and lower body muscles in a single exercise. The weighted jump rope provides an excellent shoulder and upper back workout to spin the rope, and when used as a regular part of a fitness regimen, I’ve had many clients comment on the notable difference in definition in upper body strength. Simultaneously, the calves are getting stronger and improving in endurance and definition. Any time I work with someone who engages in sports like football, volleyball, swimming, tennis, or just about anything else you can think of, the weighted jump rope just makes sense to add to the arsenal. 

Disadvantages of the Weighted Jump Rope

No exercise works to meet every need and goal, and the weighted jump rope is no exception. For those practicing fancy moves like crossovers and double-unders, a speed rope is going to be a better option. The speed rope is also a preferred method if you’re training for, well, speed! Endurance athletes who compete in sports like long course swimming and cross country skiing will get a more efficient workout with a weighted rope than someone who focuses on short distance runs, for example. It can also get boring, but this downside comes with a silver lining. If you know how to effectively and creatively incorporate a weighted rope into your routine, it’s an activity you may just look forward to. 


A Few Tips to Make Weighted Jump Rope Effective and Fun

A weighted jump rope shouldn’t become a boring routine of a prescribed number of repetitions every single workout. Consider the following tips to make weighted jump rope sessions effective and fun:


  1. Blend your weighted rope routine in with other exercises. For example, you can carry it along for a run, stopping every quarter mile for some jump time. 
  2. Create fun weighted jump rope challenges among fellow fitness enthusiasts. 
  3. Take some time to create your ultimate jump rope playlist. Explore tempos to find the right beats per minute to create a challenge. 
  4. Keep the setting creative and fun. The aerobics room gets stuffy and boring. Try taking it outside on a nice day, or even bring your rope to your office for a quick, mid-morning boost.


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