How Often Should You Jump Rope Each Week (Your Questions Answered)?
Ever wonder how often you should be jumping rope each week?
If you’re like many of the jumpers we speak to on a daily basis, it’s a very common question that comes up. It’s also one of great importance because how often you jump not only has an impact on your results, but it plays a key factor when it comes to injury prevention.
There’s been a lot of debate in terms of how long a jump rope session should be.
Some say it’s OK to jump every single day. Others claim it’s only good to be using the rope once or twice a week. But the real answer depends on you and your answers to some important questions.
In this post, I’m going to share five important questions that you need to ask yourself to determine exactly how much you should be jumping rope each week to achieve your personal goals. They are…
- What’s your current fitness level?
- What is your jump rope skill level?
- How long are your jump rope sessions?
- How intense are they?
- What kind of surface are you using?
Let’s take a look at each question in detail.
1. What is your current fitness level?
Are you already training regularly every week?
If you’re an avid gym goer, then you should have no trouble incorporating the jump rope into your current routine. But this doesn’t mean you should jump into using the rope every day.
Even if you train every single day, you have to gradually incorporate the rope into the mix. You have to let your legs adapt to the new stresses that jumping rope brings to the table.
Always make sure you’re listening to what your body is telling you. If it’s telling you to rest, then listen to it. It’s better to take a day off here and there than be forced to take a month off due to an injury.
Crossrope recommendation for new exercisers: 1-2 times per week
2. What is your current jump rope skill level?
If you’re brand new to jump rope training, then you’ll find that there’s a bit of a learning curve to becoming proficient with the rope. That’s where our DVD comes into play (more on that later).
Beginners often make the same common mistakes – landing aggressively, rotating the rope inefficiently, maintaing poor jumping posture, etc. These mistakes will hinder your progress, cause you to fatigue too quickly, or even lead to injuries.
If you’re new to jumping rope, keep your initial sessions short and focused. If you start to get frustrated or aren’t making any progress, take a break and try again tomorrow. There’s no rush to mastery.
Tip: Always spend about 5 minutes before each session working on basic technique and skill work. It’s a great excuse for a warm-up.
If, on the other hand, you’ve been jumping rope for some time and you feel that your technique is proficient enough to ensure safe jumping, then you can start increasing your jumping volume as your body allows.
Crossrope recommendation for more experienced jumpers: 3-5 times per week
3. How long are your jump rope sessions?
The duration of your jump rope session will have a tremendous impact on your frequency.
If your jump rope sessions are generally short (roughly 5-10 minutes), then you should be OK jumping more frequently over the course of the week (as long as the overall volume of jumping doesn’t get too high).
I recommend short jump rope sessions for those who are pressed for time or those who are looking to incorporate the jump rope into their existing workouts. For best results, short workouts should be done at higher intensity (see point #4).
On the contrary, if your jump rope sessions are longer (20-30 minutes or more), then you have to be wary of the stresses that are imposed on your legs.
Long sessions are great for building up your endurance and overall stamina, but make sure you pay attention to any signs of shin pain. Long jumping sessions on hard surfaces and without adequate rest can lead to unnecessary injuries.
Crossrope recommendation for long sessions: 2-3 times per week
4. How intense are your jump rope sessions?
Along with duration, intensity is one of the most important factors.
If your jump rope sessions are generally of higher intensity (think lots of double unders, fast pace sprints, etc.) then you should be keeping your total weekly volume low.
While high intensity sessions are great for burning fat and boosting workout capacity, they can impose a lot of stress on the lower body so just be aware of that connection.
If your jump rope sessions are lower on the intensity scale, then it’s OK to include a few more sessions each week.
Lower intensity jump rope sessions are effective at boosting endurance and active recovery and they generally don’t impose the same level of stress on the body.
Crossrope recommendation for low-intensity: 60-120 minutes per week. Example: 4 x 20 minute low intensity jumping workouts per week.
5. What kind of surface are you jumping on?
One of the coolest things about the jump rope is its portability. You can bring it with you and use it almost anywhere, on any surface you want.
Unfortunately, many jump ropes aren’t able to remain in-tact over long periods of use on rough surfaces.
This is why at Crossrope we focus so much on designing and building jump ropes that can be used on the roughest of terrains, while maintaining impressive durability. Our Crossrope Burn Set is a prime example of this:
For the health of your joints though (and your jump rope), we recommend that you jump on softer surfaces more frequently (or use a jump rope mat when soft surfaces are not available).
But we know that’s not always possible. Sometimes it’s just a lot more fun and convenient to jump rope outdoors, where the surfaces could differ.
If you do find yourself consistently jumping on harder surfaces (like concrete or asphalt), then it’s important that you not only keep your weekly volume low, but that your jump rope sessions are kept short as well.
If, on the other hand, you’re jumping on softer surfaces (like rubber flooring or hardwood) or you’re using a jump rope mat, then it’s OK to extend your jumping sessions and your overall volume.
Crossrope recommendation for soft surfaces: 3-5 times per week (15-20 minute sessions)
So there you have it – 5 questions to ask yourself when you’re wondering how often you should be jumping rope each week.
As an overall rule of thumb, the longer and more intense your jump rope sessions are, the lower your weekly volume should be. The shorter and less intense your jump rope sessions are, the higher you weekly volume.
As your fitness and skill levels improve, your volume will naturally increase as well.
Pay attention to the surface you’re jumping on and how your legs feel after jumping on different surfaces. And always listen to your body. If you feel pain in your feet or shins, lower your volume and let your legs recuperate.
Now on to you…
How often are you jumping rope right now? Once a week? Three times a week? More? Leave your answer in the comment section below and we’ll chat. Cheers!