Jumping rope can improve your heart health, increase your aerobic capacity and challenge your muscles. And if you keep falling off the ropes, it can also test your patience.

Whether you’re jumping rope for a warm-up or a complete workout, if the jump rope is too long or too short, you can quickly become discouraged.

So how long should a jump rope be?

Here’s how to find the right length for your workout and choose the best jump rope.

How to measure a jump rope

To find out if a jump rope is the right length for you, place your foot in the center of the rope and tighten it. The ends of the rope should reach your armpits (without counting the handles).

Check the jump rope and zero in at the perfect length to see how it performs.

“If your cable is going to hit your leg, it’s too small,” said Erin Opria, a NESTA- and AFAA-certified trainer based in Nashville who has worked with country stars such as Carrie Underwood and Maren Morris.

If the rope is pulled to the ground and slows down, it is probably too long.

If you order a jump rope online, there is an easy way to estimate how long your jump rope should be.

“By adding three feet to your height, you can get a rope that is almost the right length,” Opria said.

How to measure a jump rope

Jump rope type

Start shopping for jump rope and you will realize the options seem endless. Jump rope can be made from a variety of materials – and each component has its own advantages and disadvantages.

Here are a few reasons to consider:

  • Terrain: A “rope” made of plastic-wrapped string won’t last long if you want to jump off an unforgiving surface like a sidewalk. On the other hand, a steel wire wrapped in vinyl is more likely to withstand rough terrain.
  • Rope thickness: In general, a thin wire is better for speed, while a thicker wire will be more durable.
  • Weight: According to the RX Smart Gear – which provides jump ropes for USA Boxing – a medium weight wire is good for beginners, while advanced jumpers may prefer a lighter weight wire to increase their speed or a heavier wire to increase resistance.

The best jump rope size for your height

Use this chart to help you decide which jump rope length is right for you.

These recommendations are for beginners to intermediate jumpers. As you move forward you may want to go for a shorter rope length, which will help you jump faster (but requires more skill).

Height The length of the wire
3’3 –3’5 6’4
3’5 ″ –3’7 6’6
3’7 –3’9 6’8
3’9 –3’11 ” 6’10 “
3’11 –4’1 7’0
4’1 –4’3 7’2
4’3 –4’5 7’4
4’5 ″ –4’7 7’6
4’7 –4’9 7’8
4’9 ″ –4’11 ” 7’10 “
4’11 –5’1 8’0
5’1 –5’3 8’2
5’3 –5’5 8’4
5’5 ″ –5’7 8’6
5’7 –5’9 8’8
5’9 –5’11 ” 8’10 “
5’11 –6’1 9’0
6’1 –6’3 9’2
6’3 –6’5 9’4
6’5 ″ –6’7 9’6
6’7 ″ –6’9 9’8
6’9 –6’11 ” 9’10 “
6’11 –7’1 10’0

How to adjust your jump rope

If the rope you bought is too long, you may be able to adjust it. (Not all ropes are compatible, but wire ropes are often.)

To adjust the jump rope length:

  1. Hold the handles and place the foot in the middle of the rope.
  2. Pull the rope so that it is pulled. The rope should be armpit height, without counting the handles.
  3. Use wire cutters to cut off any excess length on each side.

Cordless jump rope

When it comes to rope jumping, you’ll find what you can offer: “A jump rope that will make the wrong material or length exercise more difficult,” says Opria.

“Make sure it’s the right length, it runs at a speed that will work for you, the grips are comfortable, and the cable won’t get tangled in the grips,” he added.

If you feel overwhelmed by all the corded jump rope options out there, try the BOD rope.

This cordless jump rope with weighted handles is designed to help you focus on speed and effort without having to worry about tripping:

BOD rope, cordless indoor jump rope

BOD® rope, cordless indoor jump rope

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