This is Fuquene’s first professional victory.

Last updated on June 24th, 2024

Esteban Fuquene is the 2024 South Florida Classic Pro 212 champion. Fuquene was one of 14 athletes who competed in the IFBB Pro League show on Saturday, Jun. 22, 2024, in Boca Raton, FL.

Fuquene left the Sunshine State with his first pro victory and qualification to compete in the 2024 Olympia Weekend in Las Vegas, NV on Oct. 10-13, 2024. Michael Condell and Cody Drobot took second and third places, respectively. The final order of finish is below:

2024 South Florida Classic Pro 212 Final Placings

1. Esteban Fuquene (Colombia)
2. Michael Condell (United States)
3. Cody Drobot (Canada)
4. Lucas Garcia (Brazil)
5. Francis Allard (Canada)
6. Jason Joseph (United States)
7. Mark Smith (United States)
8. Tyrone Bundy (United States)
9. Luiz Esteves (United States)
10. Anthony Deherrera (United States)
11. Alex Dos Anjos (United States)
12. Enmanuel Rodriguez (United States)
13. Toto Djong (United States)
14. Zach Keefer (United States)

[Related: A Guide to the Best Pre-Workouts]

[Related: The 8 Best Whey Isolate Protein Powders]

Winner — Esteban Fuquene

Fuquene was coming off a second-place finish at the 2024 Toronto Pro Supershow on June 9, 2024, in Toronto, ON, Canada. Some fans felt he could have contended for the win in that show. He had two weeks to make the necessary adjustments to look even better and did just that to claim the gold.

Should Fuquene compete again during the 2024 qualifying season and lose, his Olympia qualification remains secure. However, if he wins another pro show, he would block that contest’s Olympia qualification from being awarded.

Second Place — Michael Condell

Condell made his IFBB Pro League debut three years after earning his pro status at the 2021 NPC National Championships. The prejudging round was the only scored round at this show. Condell was the clear runner-up, beating several veterans. That should be a confidence booster heading into his next contest.

Third Place — Cody Drobot

Drobot was better at this show than in Toronto, where he finished sixth overall. To continue pursuing an Olympia qualification, he must enter and win a pro show before Sept. 15, 2024.

212 To China

The next 212 show on the 2024 IFBB calendar is the China Pro in Sanya, China, on the weekend of July 5-7, 2024. The roster for that show has not been released at the time of this article’s publication.

More Bodybuilding News

Featured Image: @fuquenepro on Instagram 

When it comes to simplified workouts, skipping rope with the best jump ropes can be a great solution. Studies report that jumping rope even slowly for 30 minutes can burn at least 226 calories. (1) As bare bones as this training discipline is, though, there is room for added challenge. The best weighted jump ropes can bolster the cardio and endurance-boosting benefits with added doses of resistance training and muscle engagement.

Now, we’re not saying that picking up any hefty rope can be an immediate substitute for your other regimens — there are still factors that separate a high-quality weighted jump rope from a best-left-untouched workout accessory. To help you find that desired training rhythm, we’ve gone hands-on with a variety of jump rope profiles and conversed with our in-house team of experts to compile this round-up of the best weighted jump ropes available today.

The 8 Best Weighted Jump Ropes of 2024

How We Tested and Chose the Best Weighted Jump Ropes

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To make our list of the best weighted jump ropes, we got hands-on with 16 different profiles from top brands, using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest) to determine our top picks. Below are some of the categories and components we looked at to make our list.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Equipment Testing Methodology.

• Rope Weight: A weighted jump rope should inherently weigh more than, say, your normal jump rope or a speed jump rope. So, we looked for profiles weighing at least 0.5 pounds, with a majority of silhouettes hitting the 1- or 2-pound threshold for added resistance and in-training challenge.
• Rope Length and Adjustability: When searching for a jump rope, you’ll need to take your height into consideration. We examined multiple ropes measuring at least 9 feet 6 inches in length, placing emphasis on profiles that could be adjusted to accommodate shorter athletes.
• Grip: Turning a jump rope (weighted or not) without a sense of grip can be a challenge in itself. We paid close attention to each profile’s grip design, examining the tackiness as well as the comfort provided through extended workouts.
• Packability: Jump ropes are naturally more portable than training essentials like dumbbells or other free weights, but the thicker makeup of weighted profiles can interfere with their portability. We made note of which weighted jump ropes featured a packable silhouette that could easily fit within our gym bags and which profiles, while effective in training, were more of a stay-at-home variety.
• Durability: Not every athlete has the height clearance to jump rope indoors, which will naturally force you to train outside on asphalt, concrete, or other abrasive surfaces. As such, we made sure to include durable picks that could withstand the repeated abuse of outdoor training, or, at the very least, pointed out which weighted jump ropes were best reserved for indoor use.

Best Weighted Jump Ropes Overall: Crossrope AMP Jump Rope Set

Okay, I’ll admit — adding a near-$200 jump rope to your workout routine can seem far-fetched upon first glance, but the Crossrope AMP Jump Rope Set is a tech-riddled piece of equipment more aligned to the best treadmills than your typical handled jump rope. The Bluetooth-compatible handles track your progress and workout performance as you work through the available workouts via the Crossrope app.

I’ve owned the Crossrope AMP for a few months now and greatly appreciate the versatility at play across the design. The on-demand workouts are engaging and worthwhile. The ropes themselves — you receive a 0.25-pound rope, a 0.5-pound rope, and a 1-pound rope in the initial kit — feature a smooth rotation that’s easy to master. The tangle-free cables showcase a good sense of resiliency as you pound out revolutions atop concrete and home gym flooring alike. For these reasons, I rated the versatility at a 5 out of 5.

The big tech component of this Crossrope bundle lies in the AMP handles. I had no issues connecting the system via Bluetooth to my smart device, and the metrics proved to be fairly accurate as I paced through my differing jump rope workouts. I scored the grips at 4 out of 5, though, since the fast-clip connection points (where you connect the handles to the included cables) is somewhat small. This can be an ergonomic challenge for some, especially those with larger hands.

I also appreciate how Crossrope includes a convenient carrying tote that allows you to take your training on the go. I’ve never had issues fitting all of the included ropes and handles into my gym bag — a particular plus when it comes to other weighted jump ropes that are more robust and less portable.

Granted, I can’t expect every athlete to drop nearly $200 on a jump rope set (nor the $129 annual membership fee), leading to my 3.5 out of 5 value rating. However, if you’re looking for a premium jump rope experience to support your fitness goals, this is a definite highpoint.

Best Weighted Jump Rope with Weighted Handles: TRX Weighted Jump Rope

For weighted jump ropes, the weight can be focused across either the handles or cable itself. Athletes wanting a heavier handle for improved wrist and forearm strength rather than a lumbering rope should consider the TRX Weighted Jump Rope for their cardio workouts. Each handle attachment features a removable 9-ounce weight that can be perfect for achieving a forearm pump while still getting in your daily skips.

I’ve trained with this jump rope before and enjoy the grip design featured across the build. The comfortable handles are similar to your typical TRX Straps with a bright yellow thermoplastic base and rubberized knurling. I had no issues with maintaining control throughout my jumps, and I’ve yet to see any real wear and tear across the silhouette. For these reasons, I rated the grip at 4.5 out of 5.

This weighted jump rope also features a PVC-coated cable that can be cut to your length needs. Adjustable length can be pivotal in ensuring your turnovers are manageable and efficient. Just be sure you know how to measure a jump rope beforehand — you’ll need to cut the cable to your liking and you cannot lengthen the rope after that initial incision.

While I do appreciate the adjustability across the handle weights and cable — enough for a 4 out of 5 rating — I do wish TRX would’ve used a higher-quality material for the system. In my experience, PVC cables can have a lot of memory if left coiled for extended periods, giving you unwanted loops that can take a while to undo before a given session. Plus, the PVC can carry an initial odor that may be off-putting to some. 

Also, I’ll note that the PVC cable featured in this TRX profile has less-efficient turnover than other ropes I’ve trained with in the past. The bearings, which allow the rope to rotate freely during skips, are housed internally, meaning there’s less room for the cable to flow throughout your motion. I scored the turnover at 3.75 out of 5 — a fine enough rotation, but there’s definitely some room for improvement.

Best Heavy-Duty Weighted Jump Rope: Hyperwear Hyper Rope Jump Rope

If you’re looking for a challenging full-body workout with a heavier rope, the Hyper Rope Jump Rope from Hyperwear should be on your radar. Looking like a shortened version of the brand’s battle ropes lineup, this behemoth of a workout tool weighs in at 7.5 pounds. Other weighted jump ropes rarely crack the 5-pound mark, so a profile as hefty as this can make for some taxing reps.

While we haven’t spent much time with this Hyperwear jump rope, we have had experience with the Hyper Rope Battle Rope, one of the best battle ropes we’ve tested. The Hyper Rope Battle Rope is a longer, heavier silhouette, but still retains the same build quality and handle design. 

Our tester rated the durability at 4 out of 5, stating, “I appreciate the braided makeup of this rope, as it can help prevent unwanted fraying over extended use. Plus, the metal core offers good flexibility, so the weight doesn’t shift around internally.”

We also like this Hyperwear jump rope for strength training since it can be used for added resistance in other movements. You can drape the rope over your shoulders during push-ups or hold it overhead during crunches for a fresh, new calorie-burning setup.

When it comes to the actual handles, though, we scored the design at 3.5 out of 5. The heat-shrunk coating is tacky enough for regular use, but in my past experiences, the grip can begin to wane once sweat pools in your palms. Plus, the rubber handles can begin to crack over time, which can lead to uncomfortable friction.

Finally, we rated the value at 3.5 out of 5 since spending roughly $140 on a weighted jump rope can be a tough sell. Add in that other jump ropes at similar costs offer Bluetooth integration or adjustable weights, and it may be too simple of a silhouette for some to justify the price tag.

Best Ropeless Weighted Jump Rope: Crossrope Ropeless Get Strong Set

You may think that a cordless jump rope defeats the purpose of, well, a jump rope, but don’t let the unique aesthetic fool you. Cordless weighted jump ropes can be excellent training tools for athletes just learning the coordination required for proper skipping or those that may not have the space or ceiling height available for worthwhile turnovers. For our money, the Ropeless Get Strong Set from Crossrope is the best of the bunch.

I’ve used this Crossrope kit in past workouts and while it is a learned skill set — you need to really focus on your tempo to mimic a traditional jumping rope motion — I do appreciate the challenge. The kit comes with 1-pound and 2-pound weights that can help generate more or less torque across your upper body, and swapping between the totals is simple thanks to the brand’s fast-clip system.

After dialing in my timing and tempo, I found the Ropeless Get Strong Set to be easy and approachable. I scored the ease of use at 4.5 out of 5, too, because I could get a workout wherever and whenever without having to worry about my overhead clearance. This can also be beneficial for apartment dwellers that don’t want to disturb their downstairs neighbors with repetitive skips — you don’t need to actually jump with this setup.

[Related: Best Compact Exercise Equipment]

I also rated the grip at 4 out of 5, as the ball-bearing system easily rotates the end weights through turnovers and there’s no loss of traction across the handles. I also really like how portable this kit is, as the shorter “cordless” weights take up less space than other corded profiles I’ve tried in the past.

While I hold this Ropeless Get Strong Set in high regard, I don’t think the workout experience is for everyone. For one, you aren’t really engaging your lower body with this profile and the resistance is more focused across your upper body. Plus, you can’t perform more involved jump rope movements like side swings — unless you really want to hone in your nunchucks skills.

Best Adjustable Weighted Jump Rope: WOD Nation Atlas Weighted Jump Rope

Keeping your weighted jump rope’s length aligned to your height can help you achieve the most efficient turnover possible. Too short of a rope and you’ll need to jump higher in each skip to clear the loop. Too long and you’ll have excessive drag. While many adjustable ropes feature a cut-and-go layout where you remove rope material to achieve the proper length, we prefer the Atlas Weighted Rope from WOD Nation, as it eliminates this one-time-only step so you can shorten or lengthen the cable as you please.

Our tester, a certified personal trainer, rated the adjustability at 5 out of 5, highlighting the ease and convenience of the length toggle. “Rather than cutting the cable, there’s an adjustment screw that ‘eats up’ whatever excess rope you want to remove from the loop,” they stated. “I like this over cutting, as it means multiple athletes at similar but different heights can use the same rope.” 

Another perk to this WOD Nation jump rope — and why we’ve previously ranked it as one of the best CrossFit jump ropes — is the inclusion of both a weighted cable and a thinner speed rope. You can perform slower, more strength-focused workouts with the heavy jump rope and quickly transition into faster-paced HIIT sessions filled with double unders and other high-intensity movements.

The WOD Nation Atlas Weighted Jump Rope also earned a 5 out of 5 for grip. According to our tester, “These handles are grippy beyond belief. I’ve admittedly lost control of my fair share of jump rope handles, but the tack at play with this one really locks into my palm.”

While the Atlas earns our praise for its adjustability — the half-pound weights contained in the handles are also removable — we did have to score the rope itself at 3 out of 5. The PVC coating is more intended for softer surfaces, meaning you could compromise the durability if skipping atop asphalt or concrete. Also, the max length of 9 feet 8 inches may be too short for athletes over 6-foot-9.

Best Weighted Jump Rope for Beginners: Bala The Jump Rope

You may think that a weighted jump rope may be less beginner-friendly than a regular jump rope, but the opposite is actually true. A heavier rope can help slow down the rotation slightly, giving you better feedback for when you need to jump higher or turn your wrists over more rapidly. (2) The Jump Rope from Bala combines these novice-friendly perks with a silhouette that’s accommodating and stylish thanks to its comfortable silicone handles and five available colorways.

This Bala profile’s weight is focused in the handles, which our tester, certified personal trainer, appreciated when trying to get the hang of this fitness equipment sample. “I think performing skips is more approachable if the handles are weighted rather than the cable,” they stated in reference to their 4.5 out of 5 rating for the workout experience. “I was even able to achieve some double unders — a move I’ve yet to master with other weighted ropes I’ve tried.”

The Jump Rope from Bala also features a slew of colorways, which can be great for giving your fitness gear a splash of personality. Having a unique color to your equipment can also make for easier identification when thrown into the mix of other jump ropes in your training area.

From a materials standpoint, our tester made mention of the soft silicone handle material. “I liked how comfortable the grip was, and I feel most athletes can find that ideal hand placement. However, I’m nervous to see how slippery this component becomes after I start to work up a sweat.” As such, we rated the handle material at 3 out of 5.

Lastly, we think this Bala jump rope can be an excellent piece for those just getting used to improving their health and wellness, but it’s important to think about your training space before adding this rope to your ensemble. Our tester scored the rope’s outdoor use capabilities at 2.5 out of 5, questioning the durability of the cable’s coating. It may be best to save this for indoor workouts over home gym flooring or hardwood.

Best Weighted Jump Rope for Grip: Pulse Weighted Jump Rope

When tackling your first (or hundredth) jump rope workout, you’ll want to ensure your handles stay within your grasp as you go for double unders or faster turnovers. With memory foam cushioning across the plastic handles, we’ve become big fans of the Pulse Weighted Jump Rope thanks to its cozy in-palm feel and the high-quality rotation afforded by its simple and efficient ball-bearing system.

In addition to the well-cushioned grip, which we scored at 4.5 out of 5, we also appreciate the removable weights that can take the weight total up to 1.4 pounds. For reference, the cable itself weighs in at 0.3 pounds, which our tester, a certified personal trainer, found easy to swing through revolutions. “Even at slower speeds, I could get this lighter cable to turn over,” they said. “I think this can be a good pick for those just getting into jump rope as a cardiovascular exercise discipline.”

Unlike previous Pulse silhouettes, this weighted jump rope only comes with one single cable, meaning there’s no room to toggle your rope weight. However, we still scored the adjustability at 3.75 out of 5 given the quick and simple length adjustments at play. You just need to unscrew the top cap, measure the cord accordingly, and cut off any excess with a pair of scissors.

As simplified as the Pulse Weighted Jump Rope is, though, that does leave room for some durability concerns. As with any memory foam, you could run the risk of cracks and tears over time. Plus, our tester did have some concerns regarding the coating across the alloy steel cable. This component could be less resilient to skipping atop asphalt or concrete, so it may be best to keep this fitness tool indoors.

If you do run into issues with this Pulse profile, the brand does list a one-year warranty. However, Pulse is an Amazon brand, so we cannot say for certain that issues or inquiries will be handled in a timely manner.

Best Budget Weighted Jump Rope: Redify Weighted Jump Rope

Let’s face it — weighted jump ropes aren’t the most complicated pieces of fitness equipment. As such, you’re likely less inclined to pay a premium for the benefits that can be reaped from adding a profile to your workout regimen. While many weighted jump ropes have increased in price given the landscape of the fitness category, you can still find worthwhile ropes at less than $30. That includes our favorite budget-friendly pick, the Redify Weighted Jump Rope.

Having used this rope kit in the past, I appreciate how Redify includes both a braided cable and a fully-PVC rope. This versatility not only maintains a consistent weight regardless of your setup but gives you some room to train both indoors and out. Plus, I rated the value at 4 out of 5 since it’s difficult to find jump ropes offering dual cables at this below-average price.

Another standout with this Redify option is the aluminum and silicone handle design. The aluminum casing adds some weight to the profile overall for added resistance during wrist turnover while the silicone knurling gives each grasp a comfortable sensation. While I scored the grip at 3.75 out of 5 — silicone tends to slip once your palms get sweaty thus compromising your double under potential — I could easily see myself using this weighted jump rope for months and years to come (from a comfort perspective, at least).

The Redify Weighted Jump Rope is also adjustable thanks to its cut-and-go cable makeup. This adjustability relies on a sharp cutting utensil, however, given the thicker materials at play. If you’re using a cheaper pair of scissors to adjust your rope’s length, you could be in for more of a chore than initially planned.

Of course, there are some limitations when dealing with wallet-friendly workout gear. Some customers have noted that the ball-bearing system can malfunction after a handful of uses, leading to inefficient loops and turnovers. I attribute this to the plastic sheathing used to keep the bearings in place. But for less than $30 I’m willing to make a few replacement orders every now and again.

Benefits of Weighted Jump Ropes

According to Kate Meier, BarBend editorial team member and our expert reviewer, “Jumping rope can be a fantastic, full-body exercise for those looking to elevate their heart rate and work up a sweat in a short amount of time.” 

Adding in a weighted jump rope into the mix can yield even greater performances, especially when looking to master your muscular endurance and overall coordination. (3) Read below for further information on some of our favorite perks associated with weighted jump-rope training.

• Increased Challenge: Turning over a heavier object in your wrists can inherently add more strain to your musculature than would be present with a lighter object. Weighted jump ropes utilize this notion by giving your rotations more of a challenge while still remaining achievable.
• Better Strength and Endurance: A weighted jump rope can also be beneficial, especially for those developing a beginner workout plan, as the equipment can be used for both cardiovascular health and strength training. Your muscles will work to turn over the heavier apparatus, while the continued skipping reps will get your heart pumping in a calorie-burning equivalent to running a five-minute mile. (1)
• Approachability: Jumping rope has been a favorite for athletes tackling weight loss, cardiovascular health, and muscle endurance for eons thanks to its impeccable approachability. With just a single rope — and a little bit of space — you can generate a top-notch workout that has you pooling with sweat in just a few minutes.

How Much Do Weighted Jump Ropes Cost?

As with any piece of training gear — from the best rowing machines to cross-training shoes, water bottles, and gym bags — weighted jump ropes can vary in price depending on their added features, adjustability, quality of materials, and more. On average, though, you can expect to pay roughly $88.50 for a worthwhile weighted jump rope. Read below to see the price comparisons of each profile featured in this round-up.

Best Weighted Jump Ropes Overall	Crossrope AMP Jump Rope Set	$199
Best Weighted Jump Rope with Weighted Handles	TRX Weighted Jump Rope	$44.95
Best Heavy-Duty Weighted Jump Rope	Hyperwear Hyper Rope	$139.99
Best Ropeless Weighted Jump Rope	Crossrope Ropeless Get Strong Set	$169
Best Adjustable Weighted Jump Rope	WOD Nation Weighted Jump Rope	$27.99
Best Weighted Jump Rope for Beginners	Bala The Jump Rope	$55
Best Weighted Jump Rope for Grip	Pulse Weighted Jump Rope	$46.09
Best Budget Weighted Jump Rope	Redify Weighted Jump Rope	$25.98

What to Consider Before Buying Weighted Jump Ropes

Sure, jump ropes may not seem like a complicated training accessory, but there are a few factors worth pondering over before deciding on one silhouette over the next. Here are some of the components we recommend considering before adding a high-quality weighted jump rope to your online shopping cart.

Rope Weight

Naturally, if you’re looking at weighted jump ropes, you’ll want the profile to be heftier than your traditional speed rope. Kate Meier, BarBend editorial team member and our expert reviewer, states, “In general, most people would probably be comfortable with a rope around 3 to 4 ounces, which is heavier than a speed rope. It’s enough weight to feel the rope, but not so much that it would be tough for those just starting out.” As such, it can be easy to find weighted jump ropes closer to 1 or 2 pounds, with some even totaling near 8 pounds.

In the end, you’ll want to find a jump rope that’s heavy enough to add some resistance to each rotation yet isn’t too much of a challenge to turn over. Take your personal fitness levels into consideration and think about how you want your sessions to go.

Adjustability

In addition to the rope’s weight, you’ll also want to ensure that you can adjust the length in accordance with your height. A longer or shorter jump rope can dictate your loop size. Too short and you could be jumping higher to clear the passing cable. Too long of a rope can lead to excessive drag through your rotations, thus slowing your progress and limiting your performance.

Many ropes feature some form of adjustability that either call for trimming the cable length to your desired length or tucking the excess rope into the handle compartments. Be sure to opt for a silhouette that suits your needs best. As far as initial length is concerned, we recommend opting for a weighted jump rope that’s around 10 feet in length, as this can be accommodating to athletes 7 feet in height or shorter.

Portability

Jump ropes aren’t the most cumbersome workout essentials, but weighted profiles can tend to be more robust than others. As such, it’s important to look at how packable your jump rope is, especially if you plan on toting the rope in your gym bag for each training session. If your weighted jump rope comes with additional cables or removable weights, it can also be wise to ensure the kit comes with a tote bag for easier and more organized storage during transport.

Grip Comfort

Your jump rope’s grip is what connects your movements to the fitness gear itself. “If you happen to have issues with your grip, I’d encourage you to look for a rope that has handles with some texture to it. Plain plastic handles are fine until your hands get all sweaty, and if you’re skipping fast, you can easily lose that handle,” Meier states.

Price

Okay, so weighted jump ropes aren’t immediately your first thought when thinking through expensive gym equipment, but you may be surprised to find some products costing upwards of nearly $200. Of course, these are on the higher end of the spectrum thanks to tech-heavy builds and integration with some of the best fitness apps, but the fact remains that weighted jump ropes are more than just heavier budget workout gear.

On average, you can expect to find a high-quality weighted jump rope for roughly $88, with multiple options on either end of this median cost. Remember, though, that the best weighted jump rope for your setup is the one that fits within your budget best. Crunch the numbers, determine your spending power, and shop within those means for the best fitness journey possible. 

Weighted Jump Ropes FAQs

References

1. Calories burned in 30 minutes of leisure and routine activities. Harvard Health. (2021, March 8). https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
2. Dossey, A. (2020, November 25). weighted jump rope benefits you can’t miss out on. Crossrope. https://www.crossrope.com/blogs/blog/weighted-jump-rope-benefits/
3. Turgut, E., Çolakoğlu, F. F., Atalay Güzel, N., Karacan, S., & Baltacı, G. (2016). Effects of weighted versus standard jump rope training on physical fitness in adolescent female volleyball players: A randomized controlled trial. Türk Fizyoterapi ve Rehabilitasyon Dergisi, 27(3), 108–108. https://pubmed.ncbi.nlm.nih.gov/21681154/

Peay qualified for the 2024 Wellness Olympia.

Last updated on June 24th, 2024

Natasha Peay has won the 2024 Tanji Johnson Classic Pro. The IFBB Pro League Wellness division show was held on Saturday, June 22, 2024, at the Tacoma Convention Center in Tacoma, WA. The judges ranked Peay the best out of seven athletes. Peay is now qualified for the 2024 Olympia in Las Vegas, NV, on Oct. 10-13, 2024.

Normarie Fonseca finished as the runner-up, and Madi Begley rounded out the top three. The final standings are below, courtesy of the IFBB Pro League:

2024 Tanji Johnson Classic Pro Final Placings

1. Natasha Peay (United States)
2. Normarie Fonseca (Puerto Rico)
3. Madi Begley (United States)
4. Cinzia Clapp (United States)
5. Carie Bradshaw (United States)
6. Jamie Mckenzie (United States)
7. Inez Sobczak (United States)

[Related: A Guide to the Best Pre-Workouts]

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Winner — Natasha Peay

The prejudging round was the only scored round for this competition. Peay was given a perfect score by the judges. This was Peay’s first pro win in her fourth pro season.

Second Place — Normarie Fonseca

This was Fonseca’s first pro show in her second pro season. She fared much better here than her 14th-place finish at the 2023 Lenda Murray Atlanta Pro. The judges unanimously scored Fonseca in second place.

Third Place — Madi Begley

Begley was competing for the second time this season. Her first appearance was a fourth-place effort at the 2024 Optimum Classic Pro in Shreveport, LA. She is in her rookie season and has shown potential to win a pro show before the cutoff date of Sept. 15, 2024. There is no official word on when her next contest will be.

Other Notes

This weekend, there was a second Wellness division show: the 2024 Flex Weekend Pro in Milan, Italy. Danai Theodoropoulou won and qualified for the Wellness Olympia.

The next Wellness division contest on the 2024 schedule is the 2024 Sur Cup Pro Buenos Aires, Argentina, on Sunday, June 30, 2024.

Featured Image: @natasha_peay on Instagram

Train hard for an hour a day and you’re left with 161 hours each week. And if you’re serious about gaining muscle, losing fat, or becoming more athletic, you’d be wise to focus on your recovery during that time. What you eat, how you sleep, and practicing mobility work can all help your muscles recover (which is how they grow back bigger and stronger). Assuming you have those three things dialed in, you can (and probably should) start thinking about supplementation. 

Muscle recovery is a multifaceted process, and no single supplement can address every physiological process that occurs. However, to help you determine the best muscle recovery supplements for your needs, our expert testers have personally tried dozens of supplements claiming to boost muscle recovery in some way (including some of the best protein powders on the market). From greens powders to creatine and even sleep aids, we’re sure you’ll find what you’re looking for here. Plus, we’ve included expert insight on their ingredients and effectiveness from our in-house registered dietitian to boot. 

The 11 Best Muscle Recovery Supplements of 2024

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary

How We Tested and Chose the Best Muscle Recovery Products

The BarBend team comprises competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best muscle recovery supplements currently available, we’ve tested hundreds of different profiles across different supplement categories, using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

Read the BarBend Supplement Testing Methodology page for further information on how we trial and test the products chosen for this guide and more.

• Formulation: How effective each supplement is depends on its ingredients and dosages. When it comes to selecting any supplement for our round-ups, the criteria are mostly the same: We want full ingredient lists (not blends), to see third-party testing labels, and doses that are at (or at least close to) the clinically effective dose. 
• Taste: While some people can overlook a bad-tasting product, most can’t or won’t consistently take supplements that they don’t enjoy. Simply put, a product has to taste good to become a regular addition to your supplement stack.
• Solubility: Similar to taste, if a supplement mixes terribly, leaving you with a gritty, clumpy texture, you’re not going to stomach it well. That’s why we grade all of the powdered supplements we test on solubility — the ability to dissolve completely into liquid. Our testers usually mix powders into different liquids using different tools (shaker bottle, hand blender, standard blender) to determine the score. 
• Third-Party Testing: “The FDA doesn’t closely regulate what ingredients are in a supplement. So, we put a premium on brands that present plenty of transparency with their ingredients,” says BarBend’s Performance Editor, Bojana Galic. Third-party testing is critical for ensuring that supplements are free from dangerous contaminants and actually contain what they claim to contain.
• Cost: Every supplement on the following list is in a different category, so pricing will vary supp to supp. Typically, you get what you pay for; supplements that provide effective doses of certain ingredients, are third-party tested, and have a solid reputation (all things you want) cost more. We’ve kept our selections moderately and reasonably priced relative to each category’s specific range. 

Best Overall Muscle Recovery Supplement: Legion Recharge

This lab-tested post-workout drink is an all-in-one source of creatine monohydrate, L-carnitine, and corosolic acid, making Legion Recharge a no-brainer when it comes to optimizing your supplement stack.

“I love that Legion Recharge is formulated with science-backed ingredients and doses. Each scoop provides a whopping 5g of creatine monohydrate, 2.1g of L-carnitine L-tartrate, and 10mg of corosolic acid”, said registered dietitian Chelsea Rae Bourgeois, who gave Recharge a score of 4.25 out of 5 for its overall formula.

“I like that Legion included corosolic acid,” Bourgeois adds. Corosolic acid is extracted from banana leaves and has been studied as a way to manage metabolic diseases. One study found that this nutrient does enhance glucose metabolism and insulin sensitivity, which may help you absorb and utilize carbohydrate sources more quickly. (1) Note that the research wasn’t focused on workout performance, so while the study results are interesting, your takeaway should be that corosolic acid may it — not that it will help. 

Our tester, a certified personal trainer, drank Legion Recharge after her workouts and was so impressed with her faster recovery times that she incorporated it into her daily routine. “It hasn’t prevented me from feeling sore, and I could be imagining this, but I feel I recovered much more quickly between tough workouts,” she said.

The powder dissolves easily in water, earning a solubility score of 5 out of 5. We can’t speak for every flavor, but our tester loved the Strawberry Lemonade, saying, “…it had the perfect balance of sweet and tart.” The flavor also received a 5 out of 5.

That said, each flavor, even unflavored, contains stevia. This natural sweetener keeps the added sugars low but doesn’t agree with everyone. We’re not going to knock Recharge too much for including stevia, but keep this in mind if you have a sensitive stomach.

Lastly, this product may not be appropriate for people on blood sugar-lowering medications. Corosolic acid could interact with them, potentially leading to hypoglycemia. It’s a good idea to consult with your doctor before taking Legion Recharge.

Read our full Legion Recharge Creatine Review.

Best Protein Powder for Muscle Recovery: XWERKS Grow

With 25 grams of complete whey protein isolate per serving, XWERKS Grow is one of the best whey protein powders to add to your diet for aiding muscle repair. Whey protein is known for stimulating muscle protein synthesis and enhancing the recovery of muscle tissue function. (2) Muscle recovery takes longer without adequate dietary protein; you’re potentially leaving gains on the table if you’re not getting enough protein. 

XWERKS Grow is low in fat and carbs, making it helpful for meeting your macros on a cut. Chelsea Rae Bourgeois was particularly impressed with its nutrition profile. “I like that XWERKS Grow is a lean protein powder, providing 25 grams of protein per scoop. And you get six grams of BCCAs — another bonus,” she raved.

Its leanness is partly due to the use of stevia, a natural sugar substitute that keeps the carbs low, and whey protein isolate, a protein type lower in carbs and fats. We rated the formulation a 4.5 out of 5. That said, you may want a whey protein that’s higher in calories and fat if you’re in a bulking phase. 

Bourgeois was slightly less impressed with the price, saying it’s “…one of the more expensive options on the market. Still, you get 25 grams of protein for two dollars, so it’s not too outrageous.” The price also makes sense, considering the grass-fed whey and cold-processing technique used during manufacturing.

Where this protein really shines is its great taste and solubility, earning a 5 out of 5 rating for both. Our product tester, a certified personal trainer, raved that “The flavor was perfect! It tasted like a vanilla milkshake without being overly sweet. It blended super smoothly with no grittiness or clumps.” 

Not surprisingly, our tester preferred it with milk, telling us that “The vanilla was way better blended with milk, but it’s not too bad with water if you’re in a pinch.”

Read our full Xwerks Grow Whey Protein Review.

Best Sleep Aid for Muscle Recovery: Transparent Labs Sleep Aid

Sleep is a restorative process, allowing our bodies to heal from the stress and exercise-induced damage of the day. Inadequate sleep can impair recovery and even increase the risk of injury in athletes. With its innovative blend of melatonin, tart cherry, magnesium, and other potentially sleep-enhancing ingredients, Transparent Labs’ Sleep Aid will help you get A-level Zzzs. 

Melatonin is a hormone that helps regulate circadian rhythms. Interestingly, the consumption of tart cherries may increase our natural melatonin levels. (3) Rutaecarpine, also found in Sleep Aid, is an herb that may help remove caffeine from the bloodstream, potentially helping you fall asleep faster even after a late afternoon latte. (4) Including magnesium as an ingredient is also a winner, as this mineral may help improve sleep quality in people with insomnia. (More research is needed to be sure, however.)

Despite providing 588% of the daily value for vitamin B6, research on the benefits of this micronutrient for improving sleep quality is in its infancy. One study suggested that it may help people with insomnia. However, the results of that study weren’t entirely clear since B6 was tested in combination with melatonin (a more proven sleep aid). (5) Vitamin B6 may also improve sleep quality by reducing symptoms of restless leg syndrome.

We like that Sleep Aid is Informed Choice Certified, meaning it’s been independently tested for the presence of banned substances. Since the FDA doesn’t strictly regulate dietary supplements, other sleep aid supplements may not be as safe.

This supplement only scored 3 out of 5 for convenience. One serving is four capsules, which some people may find difficult to take especially if taking other supplements or medications at night. Also, if you usually drink one of the best protein shakes or eat before bed, you’ll have to choose between a meal or Sleep Aid, as Transparent Labs recommends taking their sleep aid on an empty stomach.

All in all, Sleep Aid is a relatively affordable supplement with an innovative blend of ingredients that are quite promising. If you’re in the market for a sleep supplement, it’s a solid choice.

[Related: Top Tips For Sleeping Your Way to Improved Performance and Health]

Best Post-Workout Supplement for Muscle Recovery: Jacked Factory Build XT

The primary use for taking Jacked Factory Build XT is to increase the work you can put into the next workout. However, its unique formulation of adaptogenic mushrooms and polyphenols may also reduce post-exercise inflammation and muscle soreness, potentially shortening your recovery time and getting you back in the gym faster.

The PeakO2™ blend in this supplement is packed with antioxidant-rich adaptogenic mushrooms known for their stress management and anti-inflammatory benefits. Reishi was found to have potential benefits in soothing inflammation, though the study did say there is a gap in research for Reishi and more trials are needed. (6) 

Another ingredient blend in this post-workout supplement, ElevATP®, is a polyphenol-rich blend of ancient peat and apple extract. According to a 2021 meta-analysis, polyphenol supplements that contain flavonoids significantly enhance muscle strength recovery and reduce muscle soreness within four days following a grueling workout. (7)  It’s possible that Jacked Factory Build XT could provide these same benefits since apples are naturally high in flavonoids, although this hasn’t yet been studied.

We were impressed by the addition of AstraGin®, a botanical extract added to improve absorption of the other ingredients. According to the manufacturer, it does this through its beneficial effects on the gut microbiome, supporting the growth of beneficial bacteria while restricting the growth of pro-inflammatory bacterial strains. 

Although human studies on AstraGin® are limited, it holds promise for improving muscle recovery by enhancing the absorption of other nutrients.

Our tester, a USA Weightlifting Level-2 coach, was excited by the adaptogenic mushroom blend but noted that “There’s a slight herbal taste to this supplement that isn’t totally off-putting but is noticeable. Some people may not like it. You must take two capsules at once, but they’re easy to swallow together.”  We score the taste 3.5 out of 5 and convenience a 4 out of 5.

We did have to ping the formulation slightly due to the use of proprietary blends, giving it a total score of 3.5 out of 5. Jacked Factory tells us the total amount of adaptogenic mushrooms in the product, but they don’t list the amounts of each individual mushroom. It’s the same for the ancient peat and apple extract blend.

Best Multivitamin for Muscle Recovery: Onnit Total Human

It’s simple to categorize Total Human as a multivitamin formula, but Onnit’s 135-dollar stack is more of a regimen, consisting of a day and night pack with 16 total capsules. Total Human provides a variety of vitamins, nutrients, omega-3 fats, and adaptogens that promote cognitive function, muscle and joint function, and sleep. 

Inflammation is a normal result of an intense workout. Some inflammation is necessary for healing damaged muscles, but extended inflammation (aka chronic inflammation) can prevent you from recovering as quickly. When combined with anti-inflammatory foods, this product provides additional inflammation-calming ingredients like adaptogenic mushrooms, omega-3 fats, and turmeric root extract.

In addition, the night pack contains a “Tranquility Blend” of valerian root and chamomile to promote better quality sleep. 

Our tester, a USA Weightlifting Level -2 coach, took this multivitamin for 20 days. “The night pack has helped me sleep without waking up during the night, although I’ve noticed it occasionally causes intense dreams that aren’t normal for me. I can usually wake up more quickly, too,” he said.

He also felt that the effects of the day pack were the most noticeable, giving him “a boost of mental clarity and focus. I feel amazing on days when I take the day pack.” We scored this a 4.5 out of 5 for efficacy.

A significant downside, however, is the daily total of 16 pills. Our tester noted, “Swallowing eight pills in the morning and another eight at night is a lot! I was able to swallow eight pills together, but other people probably won’t be able to do this.” Because of this, we rated it a 3 out of 5 for ease of consumption.

However, because it did not have the bitterness or unpleasant aftertaste of the other best multivitamins we tested, it earned a 5 out of 5 for taste.

Onnit Total Human is very expensive. However, it’s hard to compare the cost of this supplement to other multivitamins as Onnit’s formula is significantly more substantial than other supps in the multivitamin category. We think it works well. Still, regardless of how effective it is, $137 is $137, so consider whether or not you can afford $1,500 a year for this supplement. Not everyone can. 

Read our full Onnit Total Human Review.

Best Amino Acids for Muscle Recovery: Momentous Vital Aminos

Essential amino acids are indeed “essential” for repairing exercise-induced muscle damage and building lean muscle, both normal parts of the muscle recovery process. The best BCAA supplements, in particular, are effective for reducing muscle soreness. (8) With 13 amino acids, including all nine essential amino acids, Momentous Vital Aminos is a quick, easy way to boost these muscle-supporting nutrients.

When asked for her thoughts, Bourgeois advised, “Our bodies can’t make essential amino acids, so we have to get them through our diet. While you can get them from various foods, Vital Aminos makes it easy.”

However, she had concerns about the BCAAs ratio, which is 2:1:1 in most supplements. “Vital Aminos is a 4:1:1 ratio of leucine, isoleucine, and valine. While more might be better for some, this increased ratio of BCAAs isn’t well-researched, giving me pause on the formula,” Bourgeois noted. All in all, she rated the formulation a 2.5 out of 5.

That said, we appreciated that these aminos get their sweetness from zero-calorie stevia rather than sugar or artificial sweeteners. While our tester, a certified personal trainer, enjoyed the Tropical Punch flavor, she could only rate it a 2 out of 5. “The flavor is strong, which is good, but it means you’ll have trouble mixing it into juice, pre-workout, or other sports beverages without getting a strange flavor combo.”

Vital Aminos is a fairly expensive supplement for 6,745 milligrams of amino acids per serving, roughly equivalent to 6.7 grams of protein. You can easily get this amount more cheaply from food, but the cost could be worth it depending on how highly you value convenience. We rated Momentous Vital Aminos a 3 out of 5 for price. 

[Related: What’s the Difference Between BCAAs vs. EAAs Anyway?]

Best Carbohydrates for Muscle Recovery: Jacked Factory Carb Surge

Jacked Factory Carb Surge is an effective addition to your post-workout recovery regimen as a convenient source of quick-digesting, long-acting carbohydrates that won’t cause acute spikes in insulin levels. These carbs help replenish the skeletal muscle glycogen that gets used for energy during endurance exercise, ensuring you have an adequate fuel supply for your next workout.

Interestingly, the carbs in this powder do this without causing insulin spikes and leading to unwanted body fat accumulation. While spikes in insulin following the ingestion of carbs are natural and normal, excessive spikes from refined carbs can promote the storage of these carbs as fat. 

The pea starch used in Carb10® is rich in resistant starch, making it a low-glycemic source of carbs. Cluster Dextrin, another slow-acting carb, is absorbed quickly thanks to its low osmolality (electrolyte-to-water balance) yet doesn’t spike insulin. We like that it enhances muscle glycogen resynthesis and prepares the muscles more quickly for your next workout.

“This isn’t my favorite way of consuming carbs,” said our tester, a certified personal trainer. “However, I think it could be really helpful for bodybuilders or others with super strict macros and body composition goals.” If you eat a fairly standard number of calories, you’ll probably feel fuller from eating your carbs. However, if you consume many calories, drinking one of the best carb supplements is a simple way to keep your intake high without feeling overly full and sluggish.

The consistency of this powder was great when mixed with water or juice and reminded our tester of pre-workout, earning it a 5 out of 5. She wasn’t as impressed with the taste, however. “It has a super sweet, artificial flavor that’s quite fruity. The flavor is okay, but it left an aftertaste that I could have done without,” she said.

Lastly, we felt that most people looking to replenish their glycogen stores after a long run or tough workout would benefit just fine from carbohydrate-rich foods, which are also much more affordable for the same amount of carbs. That said, if you have ambitious body composition goals or simply like the convenience, Jacked Factory Carb Surge is an effective carb option.

Best Creatine for Muscle Recovery: Bulk Supplements Creatine Monohydrate

The best creatine supplements are known for their ability to help you exert more effort during high-intensity activities, and as effective agents for promoting muscle recovery. The Bulk Supplements Creatine Monohydrate is a great way to support your muscles by enhancing muscle glycogen resynthesis, facilitating faster muscle function recovery, and preventing overtraining effects. (9)

Bourgeois was wowed by the simple, effective formulation of this creatine, rating it a 4.5 out of 5. “Bulk Supplements hit it out of the park with this creatine powder. Each scoop provides 5 grams of micronized creatine monohydrate and nothing more, It’s simple and to the point.”

She was only disappointed by the lack of a flavored option. While being unflavored makes it easy to mix into various foods and beverages, Bourgeois felt that people who prefer to mix their creatine with water will get bored quickly.

That said, our tester, a certified personal trainer, appreciated the neutral flavor and absence of bitterness or strange aftertaste, rating it a 5 out of 5. She gave it the same rating for solubility, saying: “It dissolves perfectly in water when mixed in a shaker cup since the only ingredient is creatine.”

We also love that Bulk Supplements requires all its products to undergo third-party testing, ensuring they’re free from dangerous contaminants like steroids or stimulants.

One disadvantage, though minor, is the packaging. This creatine supplement is a loose powder in a large bag, which can easily make a mess if you aren’t careful. Also, make sure you’re not already getting creatine from other supplements. For example, Legion Recharge (our best overall pick) contains five grams of creatine monohydrate. There’s not much point in taking more than five grams, so check your current stack to ensure you’re not unnecessarily double-dipping. 

Read our full Bulk Supplements Creatine Review.

Best Electrolyte Drink for Muscle Recovery: BUBS Naturals Hydrate or Die

All endurance athletes understand (or should understand) the importance of replacing the electrolytes lost in sweat after a long run to maintain proper hydration. But the best electrolyte drinks are also important for muscle function, which is where BUBS Naturals Hydrate or Die comes in clutch. These packs contain an impressive electrolyte-to-carb ratio, making them a great choice for optimizing recovery.

Minerals like magnesium and potassium support muscle repair by bringing water into the muscles. Electrolytes are also essential for muscle contractions and preventing muscle cramps. 

Bourgeois is impressed by the quality of these packs. “BUBS Naturals Hydrate or Die is packed with electrolytes and a decent dose of carbohydrates,” she said. “With 2000mg of electrolytes and 10 grams of carbs per serving, you get maximum hydration without the sugar crash. It’s a powerful tool for hard-hitting endurance athletes.”

Why are carbs important? They give you a jump-start on replenishing your muscle glycogen stores, helping you prepare for the next run. 

Bourgeois’ one concern is the high sodium content. “With 670mg of sodium per serving, this is not for your leisurely workout days — 670mg is almost a third of your recommended daily sodium limit, so it should be saved for days that you really sweat,” advised Bourgeois. Overall, she rated these electrolyte packs a 4 out of 5 for formulation. 

As far as taste, our opinions were mixed. Our tester, a certified personal trainer, said, “The orange flavor is mild and very salty. I felt like I was licking salt off my lips.”  The Hydrate or Die packets also dissolved perfectly in water when our tester used a shaker cup, earning it a 5 out of 5 for solubility. 

Lastly, remember that because this mix is higher in electrolytes than most of its competitors, it’s also more expensive. Overall, BUBS Naturals Hydrate or Die is a solid choice for endurance athletes needing a big hit of sodium after significant sweat losses.

[Related: Signs You’re Not Getting Enough Electrolytes]

Best Casein Protein Powder for Muscle Recovery: Naked Nutrition Micellar Casein

With 26 grams of casein per serving and a paired-back ingredients list, Naked Nutrition Micellar Casein is one of the best casein proteins for repairing torn-up muscles while you sleep. As a slow-digesting protein, casein provides a steady supply of amino acids to help the muscle-building process continue and prevent muscle breakdown overnight. (15)

With micellar casein as the only ingredient, the formulation is hard to beat. While artificial ingredients and food additives are safe to consume, some people prefer to avoid them as they can cause gastrointestinal issues. 

Micellar casein is the least processed, whole form of casein. It’s absorbed more slowly than other types of casein, so it’s the preferred choice when your goal is to support muscle repair over many hours.

The unflavored casein is a good option if you want a versatile protein that can be blended with various flavors. “I liked this protein mixed with flavorings like chocolate syrup, cinnamon, coffee, and vanilla, and it was delicious in a chocolate mug cake,” noted our tester, a certified personal trainer. Unfortunately, our tester wasn’t a fan when trying the unflavored casein by itself. “The unflavored casein tastes like dry milk, which isn’t good at all on its own,” she said. “I wouldn’t recommend drinking it on its own.” All in all, we rated it a 4 out of 5 for flavor due to its versatility.

We also liked how smoothly it blends with water or milk. Our tester scored it a 4 out of 5 for solubility. “It dissolved really well when I used a shaker cup to blend it with water. I didn’t notice any settling, but it did take longer to shake up than my whey protein so I took a point off of my rating.” 

We couldn’t try the other flavors, but we imagine they taste better than the unflavored casein. The only downside to this supplement is that bodybuilders and other individuals with super strict macros may not want the extra six grams of carbs that the organic coconut sugar used in the chocolate and vanilla powders provides.

[Related: Best Casein Protein]

Best Greens Powder for Muscle Recovery: Kylea Total Living Drink Greens

The best greens powders are great for providing an extra boost of nutrients for overall health and wellness, but they can also help support exercise recovery. With its sky-high antioxidant content and balanced provision of macronutrients and micronutrients, Kylea Total Living Drink Greens can help calm exercise-induced oxidative stress and build muscle mass.

Claiming to provide the equivalent of seven to 10 servings of vegetables in a single scoop, this greens powder is undoubtedly rich in antioxidants. This makes it a promising option for fighting the oxidative stress that naturally occurs within exercising muscles, potentially helping to shorten recovery time. (10)

Bourgeois was especially impressed by the protein content. “Kylea Health Total Living Drink Greens really stands out among the crowd with its macronutrient content. I love that you get 11 grams of plant-based protein with every serving,” she said. Thanks to the complementary plant proteins, it’s a good start for repairing and building muscle compared to other greens powders — especially if added to a protein shake or smoothie for an optimal protein dose of 25 to 40 grams. 

At nearly $100 per bag, however, the sticker shock is real. Bourgeois likes the product but feels it’s probably a little overpriced. “While I love that it provides a decent amount of macro and micronutrients in every scoop, it’s one of the more expensive greens powders on the market. Plus, it contains proprietary blends, so you can’t be sure exactly what you’re spending your money on,” she said. We score this a 3.5 out of 5 for value. 

Bourgeois was also unimpressed with the marketing terminology, as “superfoods” don’t really exist. (It’s worth noting that “superfoods” is a commonly used marketing term and isn’t unique to Kylea.) 

Thankfully, any concerns about it tasting overly grassy are unnecessary. Our BarBend product tester loved the flavor, scoring it a 4.5 out of 5 for taste. “It tastes mainly like blueberry or acai, with a slight green tea flavor and mild nuttiness. It’s basically like a protein shake with added greens, and that’s what it tastes like.”

All things considered, this is the best greens powder for muscle recovery thanks to its antioxidant and protein content. Its formulation scored a 4 out of 5, with dings for cost and the proprietary fruit and vegetable blend.

Read our full Kylea Health & Energy Total Living Drink Greens Review. 

Benefits of Muscle Recovery Supplements

When it comes to supplements claiming to boost muscle recovery, figuring out whether these claims are true can be challenging. And if you’re on a budget, you need to know that your hard-earned money is actually going to something that will give you results. The benefits of muscle recovery supplements will vary based on the supplement type, but you can expect the following types of benefits:

• Faster recovery of muscle function: A muscle’s ability to forcefully contract is temporarily reduced after a tough workout, which makes sense considering that they’re now fatigued and damaged (in a good way). Protein supplements and creatine can help shorten muscle fatigue and accelerate muscle function recovery. (2)(9)
• Help repair and build muscle: Dietary protein provides us with amino acids, the “building blocks” of muscle protein. The benefits of protein for building muscle are well-known, with optimal daily intakes of 1.4-2 grams of protein per kilogram body weight, or about 20-40 grams of protein every few hours. (11)
• Improve sleep quality: In athletes, poor sleep can lead to detriments in strength, endurance, reaction time, and cognitive function; poor sleep can even increase the risk of muscle injury. (12)(13) Therefore, supplements with sleep-enhancing benefits can help improve sleep quality and improve athletic performance. 
• Help prevent muscle cramps: If you don’t get enough micronutrients from your diet or are an endurance athlete who sweats a lot, you may be prone to muscle cramps. Electrolyte packs with minerals like potassium, magnesium, and phosphorus may help prevent cramps in some athletes. (14)
• Replenishing muscle glycogen: Post-workout carbohydrate supplements can help quickly replenish muscle glycogen stores used for energy during endurance exercise. Exercising with depleted glycogen stores can result in reduced athletic performance.
• Can reduce muscle soreness: Delayed-onset muscle soreness (DOMS) is natural after a strenuous workout, but it can prevent you from returning to the gym as quickly if it lasts for an extended period of time. Some supplements, such as BCAAs and polyphenols, can reduce muscle soreness, helping you recover more quickly. (7)(8)
• Calm exercise-induced inflammation and oxidative stress: Exercise naturally induces acute inflammation, which is required for healing damaged muscles. Free radicals are also produced, contributing to oxidative stress within the body. While these processes are normal, antioxidant- and polyphenol-rich foods and supplements can help calm exercise-induced inflammation and fight oxidative stress to promote recovery. (10)

How Much Do Muscle Recovery Supplements Cost?

Because the types of supplements used for muscle recovery vary widely, their prices vary widely. In general, greens powders, specialty multivitamins, and electrolyte packs run close to $2 to $3 per serving, while simple formulations of creatine cost less than $0.50 per serving.

Best Overall Muscle Recovery Supplement	Legion Recharge	$1.33
Best Protein Powder for Muscle Recovery	XWERKS Grow	$1.97
Best Sleep Aid for Muscle Recovery	Transparent Labs Sleep Aid	$1.00
Best Post-Workout Supplement for Muscle Recovery	Jacked Factory Build XT	$0.83
Best Multivitamin for Muscle Recovery	Onnit Total Human	$4.60
Best Amino Acids for Muscle Recovery	Momentous Vital Aminos	$1.50
Best Carbohydrates for Muscle Recovery	Jacked Factory Carb Surge	$0.60
Best Creatine for Muscle Recovery	Bulk Supplements Creatine Monohydrate	Starting at $0.17
Best Electrolyte Drink for Muscle Recovery	BUBS Naturals Hydrate or Die	$1.89
Best Casein Protein Powder for Muscle Recovery	Naked Nutrition Micellar Casein	Starting at $1.31
Best Greens Powder for Muscle Recovery	Kylea Total Living Drink Greens	$3.30

What to Consider Before Buying Muscle Recovery Supplements

Muscle recovery supplements aren’t one-size-fits-all. To get the most out of any supplement, it’s important to consider how it supports your goals and whether it fits within your budget. And since the supplement world isn’t tightly regulated, it’s important to choose from reputable brands offering quality products.

Third-Party Testing

Choosing a supplement that has been third-party tested is incredibly important. Otherwise, you can run the risk of ingesting unsafe levels of heavy metals, steroids, anabolic hormones, or other contaminants. 

It’s nice when brands test their products using their own labs, but it’s ideal to use independent, unbiased labs. Informed Sport, Informed Choice, and NSF Certified For Sport are all examples of gold-standard third-party testing to look for on supplement labels.

Price Per Serving

You’ll most likely get the results you want when you take a supplement consistently. Price plays a big role in consistency, as a supplement that’s out of your price range won’t be a repeat purchase. 

Instead of focusing on the total cost of a product, checking the price per serving will give you a better idea of how it fits within your weekly or monthly budget. It can also help you identify purchases you’d be willing to give up to prioritize supplementation. 

Label Transparency

When looking at the nutrition facts label, check whether the product lists the amount of each ingredient. Many products use proprietary blends, perhaps providing the total amount of a blend of ingredients, but not of each ingredient separately. 

Using proprietary blends isn’t automatically a red flag, but they don’t help the brand build customer trust. Transparent labels are key for showing exactly how much of each ingredient you get from your hard-earned dollars. 

Your Recovery Needs

To prioritize the supplements that best serve you, consider your individual recovery needs. 

If you suffer from insomnia and notice it affecting your energy levels, a sleep aid supplement (in combination with other lifestyle strategies) may be more helpful than a pre-workout. Similarly, if you struggle to eat enough protein to build muscle despite eating balanced meals, protein powders may be most helpful for your recovery needs.

Muscle Recovery Supplements FAQs

References

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2. Davies RW, Carson BP, Jakeman PM. The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis. Nutrients. 2018;10(2):221. Published 2018 Feb 16. https://pubmed.ncbi.nlm.nih.gov/29462923/
3. Doherty R, Madigan S, Warrington G, Ellis J. Sleep and Nutrition Interactions: Implications for Athletes. Nutrients. 2019;11(4):822. Published 2019 Apr 11. https://pubmed.ncbi.nlm.nih.gov/30979048/
4. Estari RK, Dong J, Chan WK, Park MS, Zhou Z. Time effect of rutaecarpine on caffeine pharmacokinetics in rats. Biochem Biophys Rep. 2021;28:101121. Published 2021 Sep 6. https://pubmed.ncbi.nlm.nih.gov/34527815/
5. Lemoine P, Bablon JC, Da Silva C. A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study. Complement Ther Med. 2019;45:104-108. https://pubmed.ncbi.nlm.nih.gov/31331545/
6. Ahmad R, Riaz M, Khan A, et al. Ganoderma lucidum (Reishi) an edible mushroom; a comprehensive and critical review of its nutritional, cosmeceutical, mycochemical, pharmacological, clinical, and toxicological properties. Phytother Res. 2021;35(11):6030-6062. https://pubmed.ncbi.nlm.nih.gov/34411377/
7. Carey CC, Lucey A, Doyle L. Flavonoid Containing Polyphenol Consumption and Recovery from Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis. Sports Med. 2021;51(6):1293-1316. https://pubmed.ncbi.nlm.nih.gov/33687663/
8. Martinho DV, Nobari H, Faria A, Field A, Duarte D, Sarmento H. Oral Branched-Chain Amino Acids Supplementation in Athletes: A Systematic Review. Nutrients. 2022;14(19):4002. Published 2022 Sep 27. https://pubmed.ncbi.nlm.nih.gov/36235655/
9. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. Published 2017 Jun 13. https://pubmed.ncbi.nlm.nih.gov/28615996/
10. Canals-Garzón C, Guisado-Barrilao R, Martínez-García D, Chirosa-Ríos IJ, Jerez-Mayorga D, Guisado-Requena IM. Effect of Antioxidant Supplementation on Markers of Oxidative Stress and Muscle Damage after Strength Exercise: A Systematic Review. Int J Environ Res Public Health. 2022;19(3):1803. Published 2022 Feb 5. https://pubmed.ncbi.nlm.nih.gov/35162826/
11. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Published 2017 Jun 20. https://pubmed.ncbi.nlm.nih.gov/28642676/
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15. Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, Senden JM, VAN Loon LJ. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. 2012 Aug;44(8):1560-9. doi: 10.1249/MSS.0b013e31824cc363. PMID: 22330017.

So, you’re ready to trade in your old skipping rope and level up to the best of the best jump ropes? Before you splurge on a thin, speedy cable, take our advice and save your lower legs a few welts with one of the best jump ropes for beginners. Mastering movements like crossovers or double-unders, after all, takes practice. Heavier ropes like these can create slower spins that give you a chance to build up to those advanced exercises.

The approachable price points of these allows them to double as practice ropes for jump rope newbies or anyone looking to join a CrossFit gym. I’m a novice jump roper myself and tested each of the options to see which ones had me leaping (and which ones had me tripping). See what I, along with the BarBend team, had to say about our time with the best jump ropes for beginners.

The 5 Best Jump Ropes for Beginners of 2024

How We Tested and Chose the Best Jump Ropes for Beginners

BarBend’s team of certified personal trainers, CrossFit coaches, and seasoned hoppers has been incorporating jump ropes into their (and their clients’) training for years. For all 30 jump ropes that we’ve tested, we assigned scores of 1 (lowest) to 5 (highest) across 13 categories, from handle material and rotation system to sizing and adjustment, giving us a solid idea of what to look for in a durable, accessible jump rope. 

As something of a jump rope beginner myself, I wanted to put each of these jump ropes to the test myself. After consulting with a few other testers, I used my personal experience to bring all of our ratings to life. Below are some of the key factors we looked for when choosing the best jump ropes for beginners. For more information about how we test products, check out BarBend’s equipment testing methodology.

• Cable Sizing and Adjustment: While some ropes we tested utilize the “size-and-cut” adjustment method, others come in fixed lengths. We made sure to note whether you can just loosen a screw to adjust the length or if you’ll dig out your wire cutters. Some ropes also allow you to choose your length at checkout.
• Handle Grip: A jump rope’s handle material and size can make or break your workout. Whether you prefer smooth plastic, thick foam, or rigid rubber, you’ll find several options on our list.
• Rotation Mechanism: We included a few options with smooth, ball-bearing rotation systems, but not all beginners may find those mechanisms necessary. The cables on some of our picks are simply attached to the handle, which create the slower spins that can help you practice your footwork and technique.
• Cable Weight: A few ounces can make a huge difference for beginners, so when we tested out these ropes, we noted how their weights affected our workouts. Whether you need the feedback of a heavy rope or are looking for your first speed rope, our top picks encompass a wide weight range. 
• Packability: We think jump ropes are some of the best compact exercise equipment, ideal for athletes on the move. However, some ropes can easily tangle whether they’re packed in a gym bag or tossed on the floor of your car. We sought to include ropes on our list with strong cables to help support tangle-free packing.

Best Jump Rope for Beginners Overall: REP Fitness Speed Cable Jump Rope

Beginners looking to hone their technique and practice new movements may have found their match in the REP Fitness Speed Cable Jump Rope. Although some beginners may prefer a heavier rope, this cable spins slowly enough to develop your new skills, while still providing a challenging workout. Out of all the jump ropes I’ve tested, I think this is the best option for newcomers with dreams of nailing crossovers and double-unders.  

After measuring your jump rope to suit your height, all it takes to adjust is popping off the secure rubber tips and using the adjustment screws to lock in your length. Or, you can simply snip the cable with a pair of scissors and replace the tip. It took me all of 15 seconds, so rating its sizing and adjustment 5 out of 5 was the easiest decision I made that day. The cable arrives at 9 feet 8 inches, which should fit anyone up to 6 feet 8 inches.

Generally speaking, heavy ropes can help beginners learn the basics by creating slower spins. Their rotation systems also lack the blazing fast ball-bearing systems of the best CrossFit jump ropes. This cable is thinner than other beginner options, but after using it, I think the static rotation system — a 4.5 out of 5 — can help jump rope newbies freestyle while still controlling the rope. 

Because the cable is thinner than other beginner ropes, I doubt it would last long if you consistently use it on concrete or asphalt. I rated its outdoor use just a 2 out of 5. 

Aiding its control are lightweight, no-frills plastic handles. While they lack the contoured or knurled grips of pricier options — like the CrossRope AMP Jump Rope Set — they earned a 5 out of 5 from me. Despite its simple design, I loved that the notch at the base allowed my pinkies and ring fingers to help instill the wrist-flicking motion that can take beginners a minute to learn. 

That said, if you just stepped out of a UFO and have never seen a jump rope, a heavier rope could be a viable option — but not for long. After a few sessions, I think most beginners would be ready for a rope that can help them reach their goals of learning more complicated movements like the double-under.

Best Weighted Jump Rope for Beginners: WOD Nation Atlas Weighted Jump Rope

When you unpack your WOD Nation Atlas Weighted Jump Rope, you’ll find two ropes — a lightweight speed rope and a 4-millimeter weighted rope. Including two ropes and removable weights for both the cable and handles can allow beginners to progress in their training without needing to upgrade later. I tested this rope alongside another BarBend tester, a CrossFit Level-1 trainer, and we both scored its width and weight a 5 out of 5. 

Weighted ropes like this one provide more feedback as you jump. The pull of the rope, along with its contact with the floor — don’t use it outside! — can help beginners acclimate to new movements while cultivating muscle memory. Not only can you swap out the cables and add the small weights as you reach your next level, but the weighted handles can help engage the core that much more.

“The heavier rope spins slower, which is great for anyone new to jumping rope,” our tester said. “But I was impressed how easy it was to add the half-pound weights in the handles.” 

In fact, I timed how long it took me. Unscrewing the cap at the bottom of the handle, removing the spring, loading the weight, and securing everything back in place took me a grand total of 10 seconds.

The contoured rubber grip on the handles felt secure during both freestyle and HIIT cardio workouts, easily earning a 5 out of 5 from both of us for its padding and material. “They were so grippy, they almost felt sticky,” our tester said. “But for people like me, whose hands get sweaty and slippery, I can’t recommend them enough.”

While I appreciated the small carrying bag, I scored its packability 2.5 out of 5, as I needed to untangle it just about every time I picked it up. It also costs around $15 more than some other beginner options, though it’s worth noting that you likely won’t need to purchase another rope as you become more advanced. I’d give it a 4.5 out of 5 value.

Best Budget Jump Rope for Beginners: DEGOL Skipping Rope with Ball Bearings

If you can stand one fewer Venti Caramel Iced Chai this week, you can squeeze the DEGOL Skipping Rope into your budget. Even at $8.99, it utilizes a ball-bearing rotation system that creates smooth spins, plus an easily adjustable cable length. Its cable also tucks right into the handle, making jumping rope — one of the best cardiovascular exercises — even easier. That easy, breezy adjustment and seamless rotation earned it a 5 out of 5 value score from me and another of our testers, a certified personal trainer.

“The 9-foot cable was actually perfect for me right out of the box,” said our 6-foot-4 tester. “But being able to stuff the extra cable in the handles means multiple people could adjust it to their height.” 

Because it was so easy to use, I rated this rope’s sizing and adjustment 5 out of 5. Unlike some ropes that require you to measure and cut the cable, this system allows beginners to try out a few lengths without committing to a particular one.

Another pleasant surprise for a rope at this price point is its ball bearing rotation, which I scored a 4 out of 5 for how smoothly it spun the rope. For $8.99, I would have been happy with a rope with a knot, so an actual bearing system was impressive to both myself and our tester. “They aren’t going to be as fast as a $40 or $50 rope, but it’s definitely good for beginners,” they said.

The soft memory foam handles didn’t quite feel like a pillow, but I still found them a bit too soft when I was churning out single- and double-unders. Whether you take on cardio workouts at home or your gym, I think rubber handles can provide a more secure grip, so I scored the handles 2.5 out of 5.

Best Foam Grip Jump Rope for Beginners: Champion Sports Weighted Jump Rope

Those who enjoy sinking into a memory foam mattress may also enjoy the foam grips on the Champion Sports Weighted Jump Rope. Of the foam handle grips I’ve used, this was easily the softest. I scored the handles’ padding and material both a 4 out of 5.

I do, however, agree with our other tester, a certified personal trainer, that it can begin to feel uncomfortable as it starts to absorb sweat. “I liked that the handles were soft, but they were almost a bit too soft,” they said. “But it didn’t make a huge difference until my hands got super sweaty.” 

When it came to my workouts, the heavy rope had me huffing and puffing sooner than expected, and I rated my overall workout experience 4 out of 5. I used the 1-pound rope, but Champion offers the same foam handles with four different rope weights: 1, 2, 3, and 4 pounds. 

Heavier ropes are typically better suited for beginners because they tend to rotate more slowly. However, that also means your upper body is spinning more weight as you jump. “It took just a few minutes to really get intense,” our tester said. “It sure was challenging and I was not ready for it — in a good way.”

The rope’s sizing and adjustment garnered a 3 out of 5 from yours truly because, while the 9-foot length may be fine for most people, they aren’t adjustable. After working out so many kinks and struggling to neatly wrap up the cable, I doubt I’ll be packing it for any travel workouts when I’m on the road. There’s also no carrying case or even a cinch bag — it just arrived in an empty box — so I scored its packability 2 out of 5.

Best Jump Rope for Beginners for Kids: Rogue Fitness Licorice Rope

If your little ones are looking to level up from a beaded option to a high-quality rope, I like the Rogue Fitness Licorice Rope because it’s easy to spin and difficult to get tangled. Of the four available cable lengths, the 7-foot option may be ideal for mini jump ropers around 4-feet tall. Below is a chart outlining Rogue’s sizing recommendations. 

Rogue Fitness Jump Rope Sizing Chart

Rope Length	7ft.	8ft.	9ft.	10ft.
Jumper Height	4’ to 4’9”	4’10” to 5’3”	5’4” to 5’11”	6’ to 6’6”

Speed and wire ropes are notorious for welt-inducing jump rope workouts, so you’d be right to be hesitant about bringing a “grown-up” rope home for your kid. Fortunately, the flexible PVC rope on this inexpensive profile can be gentle on their skin if they happen to miss a jump. I rated the cable’s weight a 4 out of 5 because the slower rotation might also help avoid some of the welts and marks for which thinner ropes are notorious.

The 5-millimeter thickness also makes it a tad more durable for when your kiddos burn off their sugar rushes outdoors. After testing it out on a concrete sidewalk (and wishing I was a kid again), I rated the Licorice Rope 4 out of 5 for outdoor use. 

Its plain plastic handles won’t inspire awe, but that simplicity may turn out to be a good thing — kids break things after all. On other options, contoured or knurled jump rope handles help justify their higher prices, so for just $8.50, you can feel better about it being tossed on a hard surface. Nevertheless, I still scored them a 3 out of 5. 

Benefits of Jump Ropes for Beginners

Because they don’t occupy much space in your home or budget, jump ropes are some of the best budget home gym equipment available. Along with their accessibility, BarBend expert reviewer Kate Meier notes that even a quick jump rope session can make for a heart-pounding, high-intensity workout. 

“Jump roping is a fantastic, full-body exercise for those looking to elevate their heart rate and work up a sweat in a short amount of time,” she says. “Even just 10 minutes of jump-roping can burn around 100 calories, depending on your intensity.” (1)

• Improved Cardiovascular Endurance: Consistently raising your heart rate through exercise can not only boost your overall cardiovascular health, but it can improve circulation and endurance. (1) In fact, participants in one Harvard study burned as many calories in a 10-minute jump rope workout as they did running for 30 minutes. (1)
• Enhanced Coordination: When building workout plans for her clients (and herself), Meier incorporates jumping rope to help improve overall balance. “In general, I love prescribing any kind of jumps to my clients as they progress working through balance and coordination exercises,” she says. “Jumping rope is an excellent way to get the mind and body in sync. You have to concentrate on timing your jump as well as getting your upper body to coordinate with your lower body.” (2)
• Accessibility and Portability: Whether it’s a walk to the gym or a cross-country flight, these jump ropes coil up to slide into a gym bag or carry-on bag. They also weigh just a few pounds. Plus, some come with their own carrying cases or cinch bags.
• Value: These convenient pieces of home gym equipment will only set you back between $8.50 and $33.77. With all the training benefits they bring to the table, jump ropes can be a solid addition for athletes on a budget.

How Much Do Jump Ropes for Beginners Cost?

Foam grip or rubber grip? Weighted rope or speed rope? When it comes to the best jump ropes for beginners, the devil is the details. With a range from $8.50 to $33.77, it might be helpful to check out this quick breakdown of perhaps the most important detail: their cost.

Best Jump Rope for Beginners Overall	REP Fitness Speed Cable Jump Rope	$11.99
Best Weighted Jump Rope for Beginners	WOD Nation Atlas Weighted Jump Rope	$27.99
Best Budget Jump Rope for Beginners	DEGOL Skipping Rope with Ball Bearings	$8.99
Best Foam Grip Jump Rope for Beginners	Champion Sports Weighted Jump Rope	$33.77
Best Jump Rope for Beginners for Kids	Rogue Fitness Licorice Rope	$8.50

How To Measure a Jump Rope

After unwrapping your new jump rope, the first step is to measure it for your height. But how are you supposed to know how to measure a jump rope? Whether your rope has an adjustable screw or you need to “size-and-cut,” our expert reviewer Kate Meier explains how to find the right length for your height.

“Finding the right rope length is simple. Step on the rope with one foot and pull the handles up toward your shoulders. The base of both handles should hit you at your armpits,” she says. “If the handles are lower than that, you need a longer rope. If they are above your shoulders, you should shorten your rope a little.”

Jump Rope Sizing Chart

A good rule of thumb for sizing your jump cable is to add around 3 feet to your height. Most brands include a sizing chart along with your delivery or on their website. To get a sense of how to match your new jump to your height, check out our sizing chart below.

User Height	Rope Length in Feet	Rope Length in Inches
3’3”- 3’5”	6’3”- 6’5”	75 – 77
3’6”- 3’8”	6’6”- 6’8”	78 – 80
3’9”- 3’11”	6’9”- 6’11”	81 – 83
4’0”- 4’2”	7’0”- 7’2”	84 – 86
4’3”- 4’5”	7’3”- 7’5”	87 – 89
4’6”- 4’8”	7’6”- 7’8”	90 – 92
4’9”- 4’11”	7’9”- 7’11”	93 – 95
5’0”- 5’2”	8’0”- 8’2”	96 – 98
5’3”- 5’5”	8’3”- 8’5”	99 – 101
5’6”- 5’8”	8’6”- 8’8”	102 – 104
5’9”- 5’11”	8’9”- 8’11”	105 – 107
6’0”- 6’2”	9’0”- 9’2”	108 – 110
6’3”- 6’5”	9’3”- 9’5”	111 – 113
6’6”- 6’8”	9’6”- 9’8”	114 – 116
6’9”- 6’11”	9’9”- 9’11”	117 – 119
7’0” – 7’2”	10’0” – 10’2”	120 – 122

What to Consider Before Buying a Jump Rope for Beginners

While incorporating a jump rope into your training regimen can be a boon for your cardio, there are a few factors to keep in mind as you peruse our list. 

Experience Level

As one of our testers, a CrossFit Level-1 trainer, points out, learning new jump rope movements with an option that is too fast or too thin can lead to some painful skin-to-cable encounters. “Speed ropes are essentially just bare steel cables,” they said. “They can easily leave welts and whip marks if you miss a jump.” 

If this will be the first time you’ve jumped rope since your double-dutch days, remember that heavier ropes spin slower. Along with the feedback they provide, this can give beginners an opportunity to master their footwork and fundamentals pain-free. Some brands, like WOD Nation, even feature jump rope tutorials and simple workouts to help guide you toward your fitness goals.

Intended Workouts

When you’re scrolling through our list, consider how each option might perform during the workouts you want to do. Oftentimes, jump rope workouts for beginners are easiest with a heavier rope that will rotate slower and provide more feedback than the thin cables of speed jump ropes. If you want to practice faster movements, like crossovers or double-unders, lighter cables can offer the speed to ramp up your training.

Cable Length

Making sure your cable length matches your height may be the most important detail to consider before bringing your new rope home. “Before you start jumping, getting the right size rope length is imperative,” Meier says.

“Too short of a rope means you’ll be whipping yourself in the legs entirely too often,” she says. “Too long of a rope means the rope will hit the ground way out in front of you, affecting your timing and likely causing you to miss your jump.”

Training Surface 

If it’s been a few years (OK, decades) since you last jumped rope, you’d be forgiven for thinking they’re designed to hold up on any surface. In reality, some cables can quickly fray if they repeatedly come into contact with abrasive surfaces, like asphalt or concrete. 

Even jump ropes for beginners are usually best suited for indoor training. If you decide to go with one of these ropes, consider laying down some of the best home gym flooring to keep your cable in top shape.

Jump Ropes for Beginners FAQs

References

1. Harvard Health Publishing. (2021, March 8). Calories burned in 30 minutes for people of three different weights. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
2. Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players. The Journal of sports medicine and physical fitness, 51(2), 211–219.

The best Sole treadmills feature 15-percent incline ranges, above-average weight capacities, and upgraded touchscreens, but even these high-end models will eventually start to act their age. When you notice a slipping belt or glitching display, what can you do? Sticking to a regular maintenance schedule can help prevent complex and costly repairs, but if you’re currently dealing with a cranky motor or unresponsive controls, we’ve got your back.

One reason Sole’s treadmills are among our highest-rated machines is because of their robust warranties. Whether it’s time to cash in on that coverage or prove your DIY skills, this guide can help you address the common issues and (hopefully) simple fixes that can get your treadmill back in shape. Check out what our team of certified fitness experts have to say about how to fix a Sole treadmill.

Diagnosing Common Sole Treadmill Issues

Even the best treadmills are bound to run into issues in three main areas: the belt deck, the motor, and electrical components. Your first step in diagnosing the issue is identifying the area of concern. Here are a few simple steps to help get started.

Check the Power Source

Before inspecting your treadmill, make sure it’s properly connected to its power source. It’s possible that it has come loose from the outlet or the cord itself is in bad shape. We highly recommend plugging your Sole treadmill directly into a wall outlet, but if you use an extension cord or surge protector, make sure those are in working order.

Is the Safety Key Connected?

The safety key must be inserted for your treadmill to turn on. These keys can clip onto your clothing so that, in the event of a fall, the belt will stop. Ensure that the safety key is properly secured.

Check Your Wi-Fi Signal

The Sole F85, F80, F89, and TT8 feature touchscreens that can mirror your mobile device and provide access to streaming apps like Netflix or Amazon Prime Video. Of course, you’ll need a strong Wi-Fi connection to unlock these entertainment options. 

Even the best treadmills with screens can experience issues with their technology, so if your programming isn’t loading, check that your treadmill is connected to your Wi-Fi network.

Check for Software Updates

If you’re running into technical issues on your display, like slow-loading apps, check to see that your treadmill’s software is up to date. If necessary, consult your machine’s user’s manual and follow the steps to update.

Troubleshooting Common Sole Treadmill Issues

Fortunately, all of Sole’s treadmills feature lifetime warranties for the frames and motors, but before reaching out to the customer care team or filing a warranty claim, consider whether you can tend to the issue yourself. 

Below are some treadmill troubleshooting tips for issues you may encounter with a Sole running machine. 

Treadmill Console Not Working

If the console on your Sole treadmill is not responding or malfunctioning, here are a few quick steps you can take to address the issue.

• Restart the Treadmill: Turn the entire treadmill off and wait a few minutes. After you turn it back on, see if the console responds.
• Check for Loose or Damaged Cables: Inspect any accessible cables and wiring to see if any are frayed or disconnected.
• Software Update: Check to see if there are new software updates available by checking the settings on your machine.
• Clean the Console: Use a damp cloth or treadmill cleaning spray to clear the console of any dust and debris.
• Consult Your User’s Manual: Take a look at the owner’s manual to check for specific instructions regarding common issues with the console.

Treadmill Belt Slipping

It can be dangerous to run or walk on a slipping treadmill belt. Taking the time to learn how to adjust a treadmill belt can help prevent more serious and costly issues down the road. 

If you feel any irregularities during your workout, here are a few things you can try yourself.

• Belt Tension: At the rear of the deck, each side rail has a screw that allows you to adjust the tension on your belt. You can typically make these adjustments with an Allen wrench or hex key. Alternate between each side with quarter turns to ensure both are equally adjusted.
• Lubrication: If your belt is slipping during use, it may need to be lubricated. Generally, placing around a half ounce of silicone lubricant between the belt and deck can do the trick. However, always consult the owner’s manual for specific lubrication instructions.
• Belt Alignment: It’s possible that your belt has become misaligned during use, so look from the front and rear to ensure it is centered on the deck.
• General Wear and Tear: If these remedies don’t stop the slippage, your belt could simply be the victim of wear and tear. Check your warranty information to see how you can submit a claim for a replacement belt.

Treadmill Motor Issues

With so many moving parts and electrical components at work, fixing a Sole treadmill motor may be a job for a trained professional. Before you start inspecting the motor control board, though, see if your machine is experiencing any of the following issues.

• Your treadmill belt unexpectedly stops during use.
• The machine does not respond to speed or incline adjustments.
• The belt starts spinning on its own when powering up.
• Your treadmill emits a burning smell.
• A faulty speed sensor is causing irregular speed changes.

Sole Treadmill Error Codes

A flashing error code on your console indicates there is an issue that needs to be resolved before using your Sole treadmill again. No matter what the error code reads, always consult your user’s manual for a list of possible error codes and steps for resolution. 

After that, consider reaching out to Sole’s customer service team for assistance. Here are a few common error codes and what they may mean.

E1 Error Code

If you see an E1 error code, it is likely an issue with the motor. After confirming this with your user’s manual, we recommend contacting Sole’s customer care team to learn how to resolve the problem.

Incline Error

This error code may indicate an issue with your treadmill incline motor. You can try to run a calibration cycle, but if the code persists, check your warranty or contact Sole.

LS1 Error

A low speed error indicates there may be a problem regulating your treadmill’s speed. Turning the machine off and back to begin a recalibration cycle may take care of it, but if not, reach out to Sole’s customer support.

How to Recalibrate a Sole Treadmill

When an issue calls for recalibration, always check the user’s manual for detailed instructions. Here are the step-by-step processes for the Sole F63 Treadmill and Sole F80 Treadmill. 

Sole F63 Treadmill Calibration Procedure

1. Remove the safety key. 
2. Press and hold the “Start” and “Fast” (speed up) buttons with one hand and replace the safety key with the other. Continue to hold the Start button and Fast key until the window displays “Factory Settings,” then press the enter key. 
3. You will now be able to set the display to show Metric or English settings. To do this, press the up or down key to show which you want, then press enter. 
4. Make sure the wheel size diameter is 2.30 and press enter.
5. Adjust the minimum speed (if needed) to 0.5 and press enter.
6. Adjust the maximum speed (if needed) to 12.0 and press enter.
7. Adjust the maximum elevation (if needed) to 15 and press enter.
8. Set Grade Return to On — this allows the incline to return to 0 when stop is pressed.
9. Press start to begin calibration. The process is automatic; the speed will start up without warning so do not stand on the belt. 

Sole F80 Treadmill Calibration Procedure

1. Remove the safety key.
2. Press and hold down the Start and Fast (speed up) buttons with one hand and replace the safety key with the other. Continue to hold the Start button and Fast key until the window displays “Factory settings,” then press the enter key.
3. You will now be able to set the display to show Metric or English settings. To do this press the up or down key to show which you want, then press enter.
4. Make sure the wheel size diameter is 2.75 and press enter.
5. Adjust the minimum speed (if needed) to 0.5 and press enter.
6. Adjust the maximum speed (if needed) to 12.0 and press enter.
7. Adjust the maximum elevation (if needed) to 15 and press enter.
8. Press start to begin calibration. The process is automatic; the speed will start up without warning so do not stand on the belt.

DIY Sole Treadmill Repair

Before calling in a professional, there are few simple remedies that can nip your treadmill’s issues in the bud. See how you can tackle these easy fixes below.

Treadmill Belt Lubrication

Learning how to lubricate a treadmill is an essential skill for Sole treadmill owners because it can prevent serious issues from cropping up. BarBend expert reviewer Kate Meier says a little bit of lube can save you from ordering a replacement. “The lubrication minimizes the friction between the belt and the treadmill deck, preventing belt damage over time,” she notes. 

Doing so is, at worst, a minor inconvenience. “It only takes about five minutes to properly lubricate a belt, and doing so can extend your treadmill’s lifetime,” says Meier. “A good rule of thumb would be to use about half of an ounce of a lubricant on your machine every three months.”

Running Belt Adjustment

If you notice any slippage in your treadmill belt, check that it is properly aligned and the tension is adjusted evenly. Not only can this extend the lifespan of your belt, but it can also help ensure a smooth spin free of snags and sagging. 

You can adjust the tension of your belt by turning the screw at the end of each side rail, most likely with an Allen wrench. Alternate quarter turns between each screw to make sure both sides of the belt are adjusted equally. 

When to Call a Professional

As BarBend expert reviewer Amanda Capritto reminds us, “Treadmills are generally tech-heavy, complex machines.” As such, there’s no shame in calling in reinforcements when an issue seems too complicated to tackle on your own. 

Faulty Treadmill Motor 

With so many moving parts that most of us would not even recognize — have you ever seen a commutator? — treadmill motor issues may be best left to the professionals. After cleaning any dust or debris and checking for any disconnected wires, check your warranty for information about submitting a claim.

Once you’ve run through our tips for getting your home treadmill repaired, reach out to Sole’s customer care team or a local certified technician.

Electrical Issues

If you discover any frayed or damaged wiring, you’ll likely need the trained eye of a professional technician. Without proper training, you shouldn’t be attempting any electrical repairs. Reach out to Sole’s customer support team or consult your warranty for guidance on how to address electrical issues.

Preventative Maintenance

All treadmills need regular maintenance to perform their best and to keep you safe. Following a consistent schedule will not only keep your Sole treadmill operating in tip-top shape, it can save you money by preventing serious issues. 

As BarBend expert reviewer Amanda Capritto says, there are simple steps you can take to ensure your Sole treadmill keeps running smoothly. “Machines require maintenance, such as cleaning and lubrication,” she reminds us.

Always begin by consulting your user’s manual for instructions specific for your treadmill, but here are a few general steps you can take to keep your machine humming.

Daily/Weekly	Use a soft cloth to wipe down exterior surfaces, like the handrails, console display, and frameVacuum the area surrounding your treadmill, including your treadmill mat
Bi-Monthly	Identify general wear and tear by inspecting the beltCheck the walk belt for proper alignment and tensionClear any dirt, debris, or build up in the motorApply silicone lubricant between the belt and deck
Annual	Check the rollers, bearings, and other hardware for wear and tearInspect the electrical components, including the power cord and connection points (may require professional consultation)

Final Word

When your belt starts to slip or your console is slow to respond, it can be tempting to classify them as mere annoyances. However, these common problems could quickly turn into major issues with your Sole treadmill. While a DIY spirit can help remedy some of these issues, there are many complex moving parts and tech onboard Sole treadmills that might require a certified technician.

After exhausting all options in your user’s manual (you still have that, right?), check out the tips and tricks that have helped our team resolve issues with our own Sole treadmills. A serious repair could be on the horizon, but before you submit a warranty claim, check out a few of these common solutions that may save you some time and money.

How to Fix a Sole Treadmill FAQs

Watching marathoners cross a finish line or sprinters barrel down a track is so inspiring. Maybe you’ve wondered what it takes to perform like that, and how running physically changes a person. Whether you’re yearning to be a track star or are simply interested in running as a way to improve your wellness, we’ve got answers for you. 

With the help of scientific studies and running coach April Gatlin at STRIDE Fitness, we cover how running changes your body in the moment and over the long term if you make it a habit. 

[Read More: How to Run a Mile Without Stopping]

Key Takeaways

• Regular running impacts your body composition, cardiovascular health, musculoskeletal health, and mental health. 
• Running helps reduce your risk of cardiovascular disease and bone density loss (osteoporosis). 
• Running strengthens the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves. It has minimal effect on muscles in the upper body. 
• Running can be aerobic exercise or anaerobic exercise, depending on the type, distance, and intensity of the run. These affect your fitness differently. 
• Running releases endorphins that are known to improve mental health.
• Running can help with weight loss and fat loss, but nutrition and strength training are important parts of the equation. 

How Does Running Change Your Body Right Away?

When you head out for a run, you’ll undoubtedly notice some immediate changes, even if you run at an easy pace. 

While running, you’ll experience: 

• Elevated heart rate 
• Increased breathing rate 
• Increase in lactic acid in your muscles 
• Increased blood pressure 

As your body undergoes these physiological changes, you may note feelings such as: 

• Your chest pounding and lungs burning
• You’re huffing and puffing 
• Blood rushing or pumping harder 
• Your leg muscles burning 

The level to which these effects occur depends entirely on the intensity and duration of your run. If you head out for a 30-minute run at an easy pace, for instance, your breathing and heart rate will only increase slightly. Experienced runners are unlikely to feel any sort of burning in their legs at an easy pace, although beginners might. 

[Read More: The Best Leg Exercises and Workouts for Stronger Legs]

Over longer distances, it’s natural for your heart rate and breathing rate to continue increasing incrementally, even if the pace is within your easy zones. 

If you’re in the middle of a high-intensity sprint interval session, your body will be working much harder and thus the physiological changes that occur will be magnified—and you’ll certainly notice them. 

How Does Running Change Your Body Long-Term?

As you probably guessed, all those things you feel when running mean that something bigger-picture is happening. In fact, running impacts every bodily system in one way or another. Here’s a look at some key changes that take place when you begin running on a regular basis.

It Changes Body Composition

If you took up running to lose weight, you’re in luck. Running can help you lose body fat because it burns calories. When you burn more calories than you consume each day, you’ll be in a calorie deficit, which is a fundamental requirement to lose weight. (1)

Gatlin explains that not only does the act of running burn calories—but when consistently running, a person’s metabolic rate increases. Your metabolism remains elevated post-run due to something called excess post-exercise oxygen consumption (EPOC). This enables slightly greater calorie burn in the post-run period. The longer and more intense your run, the more calories you’ll burn during the run itself and in the EPOC period. (2)(3)

[Read More: The Best Treadmills for Running, Tested by Fitness Experts]

“Newer runners will notice a quicker weight loss as their body is adapting quickly, as well as losing some water weight,” Gatlin says. “After the initial drop in weight, there will be more of a leveled, consistent reduction in body weight with proper nutrition.”

Importantly, if you are looking to “tone up” (aka build muscle), you’ll want to include strength training in your weekly routine. While running does build muscle in people who were previously non-runners (and very high-intensity running, e.g., sprints may build muscle), it doesn’t add muscle mass like resistance training does. (4)(5)

It Improves Endurance and Stamina

Running is cardio, a form of exercise that primarily taxes your heart and lungs. It improves multiple markers of cardiovascular fitness, including aerobic threshold, lactate threshold, VO2 max, and resting heart rate. (6) 

Over time, this means you’ll be able to run longer distances at faster paces with less stress on the body—that is, your fitness level will improve. 

It Improves Cardiovascular Health 

Physical activity in general is known to vastly improve the health of your cardiovascular system: your heart, lungs, and blood vessels. 

“Cardiovascular exercise is working the heart, which is a muscle,” Gatlin says. “The stronger the heart, the stronger the body! When running consistently, the body becomes more efficient at pumping blood with each heartbeat, which will lower the resting heart rate. Also, running can help reduce blood pressure and promote better blood flow.”

[Read More: Supercharge Your Cardio With This Hill Running Workout From a Running Coach]

Because of these effects, running reduces your risk of heart disease, including high blood pressure, high cholesterol, coronary artery disease, heart attack, and stroke. (7)

It Impacts Metabolic Health

In addition to improving heart health, running also improves metabolic health. Specifically, research shows that habitual aerobic activity can: 

• Increase insulin sensitivity and lower risk of type 2 diabetes; (8)
• Reduce triglyceride levels; (9)
• Improve blood lipid metabolism. (10)

It Improves Musculoskeletal Health

Running has a substantial impact on your bones, joints, and muscles. 

Because it’s a form of weight-bearing exercise, running can minimize bone density as you age, reducing your risk of developing osteoporosis. And, contrary to popular belief, research shows that running can actually be good for your knees—not detrimental. (11)(12) 

As for your muscles, Gatlin explains that the primary muscle groups affected include: 

• The lower body (quadriceps, glutes, hamstrings, calves, hip flexors)
• The core (abdominals and lower back) and postural muscles (shoulders, upper back)
• And a few upper body muscles including the shoulders and latissimus dorsi (due to arm swing)

[Read More: The Best Upper Body Exercises and Workouts]

The Mental Health Effects of Running

The positive effects of running aren’t limited to physical health. A regular running routine, regardless of the type or distance of runs you do, can result in some profound mental health benefits, too. 

Some of the documented mental health benefits of running include: (13)

• Improved mood;
• Relief of tension;
• Improved self-image;
• Reduced anxiety, stress, and depression.

Injury Risk Increases 

I don’t want to scare you away from running, but I’d be remiss not to mention the potential injury risk that comes with running. There is inherent risk with any physical activity, but that doesn’t mean you should avoid it: The benefits far outweigh the potential risk. 

A few common running injuries include those to the knee, such as runner’s knee and tears to the hamstring, quads, and ligaments in the knee, Gatlin says. “The best way to avoid injury is to cross-train,” she says. To mitigate your risk of injury, “do strength training two to three times per week to strengthen the muscles and avoid imbalances.” 

[Read More: How To Choose Running Shoes: Details You Need To Know]

Gatlin also notes that getting fitted for proper running shoes can help. A local running store can help you find shoes suited to your gait and stride. If you lose weight, consider getting a new fitting, because your body weight may start to distribute differently, Gatlin says. 

How to Start Running

Ready to hit the pavement? Here are some tips to help you get started. 

• Don’t worry about going long-distance at first. Start small and start slow to avoid burnout and overtraining syndrome. 
• Remember that running is simple. All you need is a good pair of shoes, comfortable clothing, and water to get started—don’t get overwhelmed by all of the gear you may think you need. 
• Plan your route and choose your running outfit in advance to build confidence. 
• Always warm up before you run, and spend a few minutes stretching when you’re done. 
• Aim for one to three runs per week when you start, and build from there.
• Try to incorporate at least one strength day in your weekly routine. 

Frequently Asked Questions

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

1. Kutac P, Bunc V, Buzga M, Krajcigr M, Sigmund M. The effect of regular running on body weight and fat tissue of individuals aged 18 to 65. J Physiol Anthropol. 2023;42(1):28.
2. Knab AM, Shanely RA, Corbin KD, Jin F, Sha W, Nieman DC. A 45-minute vigorous exercise bout increases metabolic rate for 14 hours. Med Sci Sports Exerc. 2011;43(9):1643-1648.
3. Batliner ME, Kipp S, Grabowski AM, Kram R, Byrnes WC. Does Metabolic Rate Increase Linearly with Running Speed in all Distance Runners?. Sports Med Int Open. 2017;2(1):E1-E8. 
4. Grgic J, Mcllvenna LC, Fyfe JJ, et al. Does Aerobic Training Promote the Same Skeletal Muscle Hypertrophy as Resistance Training? A Systematic Review and Meta-Analysis. Sports Med. 2019;49(2):233-254.
5. Nuell S, Illera-Domínguez VR, Carmona G, et al. Hypertrophic muscle changes and sprint performance enhancement during a sprint-based training macrocycle in national-level sprinters. Eur J Sport Sci. 2020;20(6):793-802.
6. Hespanhol Junior LC, Pillay JD, van Mechelen W, Verhagen E. Meta-Analyses of the Effects of Habitual Running on Indices of Health in Physically Inactive Adults. Sports Med. 2015;45(10):1455-1468.
7. Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and cardiovascular mortality risk [published correction appears in J Am Coll Cardiol. 2014 Oct 7;64(14):1537]. J Am Coll Cardiol. 2014;64(5):472-481.
8. Kutac P, Bunc V, Buzga M, Krajcigr M, Sigmund M. The effect of regular running on body weight and fat tissue of individuals aged 18 to 65. J Physiol Anthropol. 2023;42(1):28.
9. Wang Y, Shen L, Xu D. Aerobic exercise reduces triglycerides by targeting apolipoprotein C3 in patients with coronary heart disease. Clin Cardiol. 2019;42(1):56-61
10. Nogal B, Vinogradova S, Jorge M, Torkamani A, Fabian P, Blander G. Dose response of running on blood biomarkers of wellness in generally healthy individuals. PLoS One. 2023;18(11):e0293631.
11. Horga LM, Henckel J, Fotiadou A, et al. Is the immediate effect of marathon running on novice runners’ knee joints sustained within 6 months after the run? A follow-up 3.0 T MRI study. Skeletal Radiol. 2020;49(8):1221-1229. doi:10.1007/s00256-020-03391-2
12. Ponzio DY, Syed UAM, Purcell K, et al. Low Prevalence of Hip and Knee Arthritis in Active Marathon Runners. J Bone Joint Surg Am. 2018;100(2):131-137.
13. Oswald F, Campbell J, Williamson C, Richards J, Kelly P. A Scoping Review of the Relationship between Running and Mental Health. Int J Environ Res Public Health. 2020;17(21):8059. 

Featured Image: TunedIn by Westend61 / Shutterstock

Desk jobs are already predominantly sedentary—but throw in working from home and suddenly you’ve cut out the extra steps you took walking to your car, into the office, to your desk, and, back home again. That might not seem like a lot, but all of those steps add up. 

A work-from-home client of mine once noted with surprise that she barely made 1,000 steps by dinner time. This is a reality for many of us these days, no matter how dedicated we may be to strength training. How can we combat this unconscious sedentary lifestyle? Enter the treadmill desk. Here are the pros (and cons) of working on a treadmill.

What Is a Treadmill Desk?

A treadmill desk is a workstation that combines an under-desk treadmill or walking pad with a standing desk. Users typically operate the treadmill at a slow pace, around two to three miles per hour (mph), which helps maintain focus on their work while sneaking their steps in—all without leaving the desk.

Who Should Use a Treadmill Desk

• Work From Home Folks: If you work from home and, therefore, can design your space however you like, this could be a great addition to your workspace.
• Those in Lectures or Conference Calls: It’s easy to get some light movement in with a treadmill desk while listening in on work meetings or school lectures. Just don’t forget to put yourself on mute! 
• Multitaskers: A treadmill desk can improve your productivity, especially if you’re great at walking and working at the same time. 
• Those with Jobs Where It’s Difficult to Leave Your Desk: Those who can’t leave their desk for long periods at a time may find it difficult to add movement into their day, but a treadmill desk makes it possible. 
• Individuals with Sedentary Habits: Watching TV or making phone calls to friends is often done on the couch, but it’s easy to do both on a walking pad, allowing you to continue your normal activities while sneaking steps in.

[Read More: Are Walking Pads Worth It? What to Consider Before Buying]

Who Should Not Use a Treadmill Desk

• Office Workers: If you work in an office where you can’t control your workspace, you may not have the option of using a treadmill desk. Because it’s a public space, it may be distracting to other employees or there may not be space for it. 
• Individuals with Poor Balance: If you aren’t the best at balancing—either physically or mentally—while multitasking, this might not be a good option for you. The split focus of working and walking simultaneously requires decent balance. If this is you, work on your coordination before considering a treadmill desk. 
• Runners: Treadmill desks aren’t built for running. Not only is it harder to multitask while running, but under-desk walking pads aren’t built to sustain high-intensity cardio. If that’s what you’re looking for, consider a treadmill for running.
• People who Experience Wrist Pain: If you have wrist pain, you may find the unevenness of walking while working exacerbates any pain you are already experiencing. 

How to Use a Treadmill Desk

OK, but how the heck do you type while walking, anyway? Here’s what to expect (and how to get your steps and emails in).

Anticipate a Learning Curve

You will need to anticipate a learning curve as you begin to use your treadmill desk. New users report that their productivity decreases when they first start to walk and work. (1) Start slow, be patient, and be aware that you will experience an adjustment period before seeing all the benefits of working with a treadmill desk. 

Maintain Good Posture

Be mindful of your posture while you walk and work. It’s easy to slip into a hunched posture when you aren’t consciously aware of your form. Keep your core engaged and shoulders back while you walk or you could create some back or pain for yourself. 

[Read More: Exercises to Help Strengthen and Improve Posture]

Good posture also relies on the height of your standing desk. Adjust your desk to a height where your arms are at a 90-degree angle and level with the table. Otherwise, you may experience either neck pain from hunching over to look at your screen or wrist pain from positioning your arms at an awkward angle. 

Take Regular Breaks

If you’re a beginner, start slow by walking for short periods of time, about 15 to 20 minutes, as you get accustomed to walking while working. Once you get more comfortable and fall into a routine with your own treadmill desk, you can walk and work for more extended periods. 

Taking breaks will allow you to organize your work tasks into blocks, dividing activities up by what you can do while walking and which are better suited for sitting. This will help break up the day and help time fly as you get your work done. 

Wear Comfortable Shoes

Make sure that your shoes give you the support you need to walk on a treadmill. By the end of the day, your feet will be yelling if you aren’t wearing comfortable shoes. Good sneakers that lace up will support your feet and ankles so that you can walk throughout the day comfortably. 

Wear Your Fitness Tracker on Your Ankle

Your fitness tracker might not pick up that you’re walking if your hands are lying flat on a desk while you work. If tracking steps is important to you, place your tracker on your ankle or get a belt pedometer to get a more accurate step count during your workday. It may sound silly, but it’s an effective way to keep track of that data. 

Benefits and Drawbacks of a Treadmill Desk

If you’re the type to need a pros and cons sheet, I’ve got you covered.

Benefits of a Treadmill Desk

• Increased Step Count: According to the American Health Association, 80 percent or more of jobs in the United States are mostly sedentary. (2) If that includes your job, it’s especially important to combat sedentary behaviors by adding conscious movement into our day. Treadmill desks are one way to add steps into your workday while continuing to get your work done. 
• Reduced Risk in Cardiovascular Diseases: By adding steps into your day with a treadmill desk, you could see significant health benefits. Having good cardiovascular health means you are less at risk for various conditions like obesity, heart disease, or, stroke. Studies have also shown that your lifespan can increase by improving your cardiovascular health. (3)
• Fewer Aches and Pains: Research shows that walking throughout the day can combat any general soreness or stiffness you may experience from sitting for long periods. Adding light movement to your day can also reduce back, knee, or hip pain. (4)
• Increased Productivity: Research suggests that walking treadmills may increase focus and cognitive function, making users more productive at work. (4) While you walk, blood flows to your brain and can help you think more clearly and efficiently, which allows you to get more done. 
• Improved Mood and Energy Levels: As an additional side-effect, walking while you work can have a big impact on your well-being, too. Walking improves your mental health and increases your energy levels. (4) As the ever-wise Elle Woods taught us: “Exercise gives you endorphins. Endorphins make you happy.” 
• Improved Quality of Sleep: Getting at least 30 minutes of activity a day has been shown to improve your quality of sleep. The added movement can help with sleep disorders like insomnia and sleep apnea. (5)
• Potential Weight Loss: Typically, you are moving at a slow pace on a treadmill desk to allow for effective multitasking. Because of this, weight loss is not a primary benefit; however, you are still adding steps into your day, which can contribute to overall calories burned, resulting in possible weight loss.

Drawbacks of a Treadmill Desk

• Cost and Space Requirements: Not everyone has a home office and not all spaces are set up to make room for a walking desk. You need space to fit the walking pad under your desk as well as a place to store it while it’s not in use. Plus, treadmills and walking pads are an investment—they may not be a viable option for everyone. 
• Possible Noise Pollution: Many users have reported a distracting noise while using treadmill desks, particularly at higher speeds or while inclined. (4) If you’re in a communal office space, have downstairs neighbors, or participate in a lot of meetings, this could be a nuisance to others. Be sure to check the reviews before you purchase one if you need a quieter option. 
• Moving Workspace May Take Up Time: You likely want to break up your day with periods of walking and sitting at your desk, so unless your desk height is easily adjustable, factor in the time you will need to shift your workspace. Switching between your standing and sitting workspace can be a hassle, especially if you have lots of things to rearrange.
• Possible Incompatible Tasks: Some tasks may not be cut out for walking while working. Specifically, you may find it difficult to click accurately with your mouse or enter data in Excel spreadsheets while walking. 
• Less Time Outdoors: Because you’re getting your steps inside, you may be less likely to walk outside, which has tremendous benefits. Vitamin D is essential for bone and muscle health as well as your mental health, and you won’t be getting any by walking inside! 
• Low Weight Limit: Many walking pads have weight limits as low as 220 pounds. Keep this in mind when you’re shopping around.

What to Consider Before Buying a Treadmill Desk

You probably don’t want to make a purchase like this on a whim. Here are the factors to take into account before you hit “check out.”

Map Out Your Workspace 

Ergonomics is key here. Have a space in mind for your treadmill desk setup before you get it so that you know exactly where it’s going and how you’ll store it. Find the walking pad’s measurements to ensure it fits in your workspace. Treadmills also work best on flat surfaces like wood floors, so if your space is carpeted, it will create an unstable surface for your walking pad. 

[Read More: The Best Compact Exercise Equipment for Any Small Space]

Your walking pad should be placed near a free outlet. Like most motorized exercise equipment, they require more power and electricity than many common household appliances, especially when operating at higher speeds or inclines. Plugging them into an outlet that already has other things plugged into it can cause the circuit breaker to trip. 

Weight Limit

Walking pads have weight limits, so keep that in mind while shopping for one. Many can support up to 220 pounds but some can hold more. Walking pads are not as structured or as sturdy as a traditional treadmill, so keep that in mind while you look at options.

[Read More: The Best Treadmills for Heavy People, Chosen by Fitness Experts]

Compatibility With Work Style

Depending on your job requirements, you may find that a treadmill does not increase your productivity. It’s important to be self-aware of what you need to get done and how you can best make that happen. Many users find that treadmill desks work well for listening to lectures or meetings, responding to simple emails, reading, or browsing the Internet. 

Participants in a recent study reported that tasks requiring fine motor control like typing or using a mouse were difficult while walking, as was anything that required deep thinking or concentration. Even giving presentations on camera during a meeting was found challenging. (4) 

Work Vs. Workout

If you’re looking for something to run on, this might not be the right piece of exercise equipment for you. Some walking pads can get up to around six mph, but that’s not the most practical while trying to work (or run very fast). 

The structure of the walking pad is much better suited for a walking speed, which is ideal for multitasking while you work, or—as the TikTok trends call it—“cozy cardio,” which consists of watching TV or calling friends while walking in your comfy clothes in the comfort of your own home.

Frequently Asked Questions

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

1. Ben-Ner A, Hamann DJ, Koepp G, Manohar CU, Levine J. Treadmill workstations: the effects of walking while working on physical activity and work performance. PLoS One. 2014 Feb 20;9(2):e88620.
2. Gremaud AL, Carr LJ, Simmering JE, et al. Gamifying Accelerometer Use Increases Physical Activity Levels of Sedentary Office Workers. J Am Heart Assoc. 2018;7(13):e007735. Published 2018 Jul 2.
3. Katzmarzyk PT, Lee IM. Sedentary behaviour and life expectancy in the USA: a cause-deleted life table analysis. BMJ Open. 2012 Jul 9;2(4):e000828.
4. Scisco JL, Meyers E, Miceli A, Powell J. “It’s Been a Game Changer”: Examining Treadmill Desk Use When Working from Home. Occup Health Sci. 2023 Jan 28:1-22.
5. Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA. The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus. 2023 Aug 16;15(8):e43595.

Featured Image: PeopleImages.com – Yuri A / Shutterstock

Even if you live and breathe for barbells and weight plates, cardiovascular training has got to play a role in your program. Not only does it support your aerobic system for general health, but it also builds your capacity to recover between hard sets of strength training. 

If you’ve ever felt like you were sucking wind for far too long between lifts, interval training is a great prescription. You’ll use short bursts of high-intensity exercise and minimal rest periods. The goal is to crank your heart rate and condense as much work as possible into a short amount of time. Here’s how to arrange all that into the best interval training workouts.

The Best Interval Training Workouts

Air Bike Intervals

High-intensity interval training (HIIT) is perhaps the most popular type of interval training—and you can’t get a much higher intensity than you can on the air bike. Sometimes referred to as an assault bike, the air bike is a huge challenge for athletes at every fitness level. (There’s a reason these bikes pop up so much at the CrossFit Games.) Even used slowly, the air bike is bound to give you a truly heart-pumping ride.

The Workout

The air bike produces wind resistance via a fan blade (similar to a rowing ergometer) so that you’re not just pedaling with your legs, but also cranking your arms. This makes the air bike a scalable full-body workout where the more you exert yourself, the more resistance you create. If you’re trying to challenge your cardiovascular system as fast as possible, air bike intervals are for you.

It’ll give you all the benefits of HIIT training, cram in an intense cardio workout into just a few minutes, and will help you burn calories at a high rate if that’s something you’re after.

• 5-minute warm-up at an easy pace
• 10 seconds of maximal effort air bike sprinting
• 50 seconds of recovery at an easy pace
• 5-minute cool down at an easy pace

Note: Repeat this work cycle 5-10 times, starting with fewer interval repeats and building up throughout several workouts.

Coach’s Tip: This is an extremely challenging workout. Make sure you are going all-out during the intervals and recovering as much as possible in between. Breathe!

How Often to Do This Workout: This exercise routine is extremely intense. I recommend that clients only perform air bike intervals 1-2 times per week at most.

Modifications

• Make it Easier: The main way to make the air bike easier is to extend your interval time and use a slower pace. Aim for 15-20 seconds of work and 60-90 seconds of rest.
• Make it Harder: Try alternating how much you emphasize the pedals or arm resistance per interval. Go primarily lower body on one followed by primarily upper body effort on the next.

Treadmill Running

Sure, you can hit the track and run with no equipment but your running shoes. But if you want to stay indoors, treadmill running is another style of cardio that you can use for lower-intensity training and higher-intensity interval training. If you’ve historically erred on the side of moderate-intensity or steady-state jogging, you might be be surprised what breathtaking anaerobic and aerobic exercise the treadmill can offer.

The Workout

Treadmill sprints are designed to be short bursts of high-intensity effort followed by short periods of recovery. There are certain treadmills that make performing your sprints a lot easier, such as the arc style of a manual treadmill. These are completely manually driven and react to your sprinting pace almost instantly instead of a motor needing to ramp up.

• 5-minute warm-up jog
• 15 seconds of hard running
• 45 seconds of recovery using an easy jog or walking pace
• 10-minute cool down at an easy pace

Note: Repeat this working cycle 5-10 times. Starting with fewer interval repeats and building up over the course of several workouts.

Coach’s Tip: Try setting a timer on your watch or smartphone and setting up your intervals outside!

How Often to Do This Workout: Treadmill running (especially using intervals) is another potentially taxing workout. This is not a low-impact workout. Instead, the repeated impacts from your strides may cause some soreness the next day. Try adding just 1-2 of these per week.

Modifications

• Make it Easier: Instead of five to 10 consistent max effort sprints, change things up with various work to rest ratios throughout the workout.
• Make it Harder: One of the easiest but most challenging ways to make treadmill sprints harder is to add an incline to your run. Be careful of your footing!

Functional Implement Circuit

You don’t need cardio machines to put your aerobic system on full alert. Using anaerobic styles of resistance training in combination with weighted cardio tools like a sled is a great way to change things up. The health benefits of these kinds of workouts can include increased motivation, too—if you have more fun mixing up your workout styles and not just keeping things static, this will boost your overall wellness by giving you that extra burst of fun.

The Workout

Combining different explosive and strength moves with a cardiovascular style of exercise within the same workout is a fantastic way to interval train. Using medicine balls, sled pushes, and lunges is a highly effective way to revamp more traditional workouts. You may well find yourself farther along in your mission to build muscle or drive weight loss after integrating this one into your program.

• Medicine Ball Slam: 1 x 10 repetitions
• Sled Push: 1 x 20 total steps
• Goblet Reverse Lunge: 1 x 10 repetitions per leg
• Sled Push: 1 x 20 total steps
• Medicine Ball Slam: 1 x 10 repetitions

Note: Perform this circuit 5 times, resting as needed between completed rounds.

Coach’s Tip: This workout is extremely scalable. I often push clients to load up the sled or reverse lunge progressively over time to keep the workout challenging.

How Often to Do This Workout: Like many interval workouts, this one is high intensity. It also employs many resistance training aspects too, meaning you’ll likely be sore. Try completing it twice per week.

Modifications

• Make it Easier: Change up the sled push to a reverse sled drag—it may make breathing easier during the exercise compared to the sled push counterpart.
• Make it Harder: This one is about as blunt as they come: load up the sled push and goblet reverse lunge and the workout never gets “easier.”

Full-Body Resistance

Circuit training is where you string together several resistance exercises in a row to maximize the work you perform in a short amount of time. This may be a combination of upper or lower-body exercises. Whatever your emphasis, the more seamlessly you can string them together the better. Minimal rest and transition time between exercises keeps your heart rate high.

The Workout

Full-body resistance exercises are a massive challenge to your heart and skeletal muscles. Exercises that involve a strong core brace restrict deep breathing and challenge your cardiovascular system that much more. The squat, lunge, pressing, and pulling patterns are amazing tools here.

• Thruster: 1 x 10 repetitions
• Walking Lunge: 1 x 10 repetitions per leg
• Push-Up: 1 x 10 repetitions
• Bent-Over Dumbbell Row: 1 x 10 repetitions
• Bear Crawl: 1 x 20 total strides

Note: Perform as many circuits as possible within 30 minutes.

Coach’s Tip: Make sure to set up your dumbbells or appropriate resistance in advance for easy transitions between exercises. Also, clear your workout area to be mindful of other trainees or your space required to safely execute certain moves.

How Often to Do This Workout: Resistance training intervals such as circuit training is a double-edged sword because you should expect soreness after the fact. Aim for 2-3 circuit-style interval training workouts per week if it’s your main focus.

Modifications

• Make it Easier: Any exercise has a convenient swap to help scale the challenge. For example, perform goblet squats instead of thrusters, push-ups from the knee, or loaded carries for the bear crawl.
• Make it Harder: Try performing your walking lunges with a double kettlebell rack position style. This immediately increases core engagement and makes breathing more difficult as well.

Hybrid Circuits

Hybrid circuits intentionally combine resistance training and traditional cardio moves into one workout. Stringing together a few key resistance training movements helps directly stimulate key muscles; then the end-of-circuit cardio finishes off each circuit. 

The Workout

Get creative with your hybrid circuits, as they have a great capacity for variation. The aim should be full-body movements that involve a ton of muscle and core engagement followed by some high-effort cardio for calorie burn and heart rate management.

• Single-Arm Dumbbell Snatch: 1 x 5 repetitions per side
• Alternating Dumbbell Z-Press: 1 x 10 repetitions per arm
• Dumbbell Russian Twist: 1 x 20 total repetitions
• Burpee: 1 x 10 repetitions
• Rower Sprint: 1 x 30 seconds

Note: Repeat this circuit as many times as possible within 20-30 minutes.

Coach’s Tip: Be sure to have solid technique on all of your movements, particularly the dumbbell snatch. This means allowing a good amount of recovery between rounds. Consider having a personal trainer check your form if possible.

How Often to Do This Workout: Do this workout 1-2 times per week and test yourself against your previous performances.

Modifications

• Make it Easier: This circuit is scalable by removing some of the more explosive aspects and choosing moves that give you more control. Try changing the single-arm snatch into an upright row-squat combination instead.
• Make it Harder: Modifications are your friend here, too. Add a push-up to each burpee and do one side at a time on your Z-press instead of alternating it.

What Is Interval Training?

Interval training is the combination of structured high-intensity effort with intentional recovery time between bursts. This means performing 10 to 30 seconds of hard cardio followed by a minute of rest or a full series of three to five resistance exercises without rest. Do that all before taking a minute off.

Interval training is designed to harness as much muscle as possible and use high-intensity or explosive movements to crank your heart rate. 

Another way to think of interval training is using your anaerobic system to train your aerobic system. How hard are you able to work, and how quickly are you able to recover?

What Are the Benefits of Interval Training?

Interval training is an extremely efficient way of exercising, some of the core benefits include:

• Improved anaerobic conditioning
• Improved aerobic recovery
• Improved blood pressure
• Build full-body strength and conditioning
• Build full-body muscular endurance
• Fun alternative to traditional cardiovascular training
• High calorie burn

Interval Training Vs. HIIT

Interval training and high-intensity interval training (HIIT) are close neighbors and often used interchangeably; however, they are unique. Interval training is the simple structuring of work versus rest windows during a workout and fits any combination of intensity levels. 

HIIT, on the other hand, is designed to produce maximum heart rates with minimal recovery periods. Good examples of HIIT are sprint interval training or Tabata training, which are typically much shorter bursts of the highest intensity activity possible.

Can Beginners Do Interval Training?

The beauty of interval training is that it’s completely scalable to your individual workout needs, goals, available equipment, or capabilities. Here’s how you can get into it as a newbie.

Start Slow

Interval training doesn’t always need to look like HIIT or sprint interval training. Sure, you’re going to aim for structured work and rest periods, but you are certainly able to choose more moderate-intensity intervals to start. Ease in with one to two sessions per week using more modest intensity or duration workouts to get the hang of it.

Get Creative

One of the biggest assets of interval training is that you can use whatever equipment (or lack thereof) that you have at your disposal. From cardiovascular machine work to highly variable calisthenic or free-weight circuits, no two interval training sessions need to look the same. 

Either find new and engaging ways to challenge yourself or create a few personal benchmark workouts to test your improvements over time.

Build Over Time

The frequency, duration, or even length of each circuit that you perform during an interval workout should also build over time. If you’re a beginner, simply test the waters. As you establish a base, you’ll then be able to build in either more exercises, more rounds, or increased frequency per week until you find your sweet spot.

Frequently Asked Questions

Interval training is an extremely popular form of workout. Here are some frequently asked questions on the training style.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

RHR, HRmax, SpO2, HRV, VO2 max—can the cardiovascular alphabet soup get any thicker?! There are seemingly endless metrics to track and (helpful though they may be), all those acronyms and numbers can get confusing and overwhelming, too. 

One popular fitness metric is VO2 max, which, in simplest terms, is a measure of cardiovascular fitness (how efficiently your heart, lungs, and blood vessels work during exercise). To break down what that all means, I connected with clinical exercise physiologist and certified strength and conditioning specialist Alexander Rothstein. Here’s what you’ve got to know.

Key Takeaways

• VO2 max is an indicator of cardiorespiratory fitness. 
• It is a measure of oxygen consumption; specifically, the maximum amount of oxygen your body can intake and utilize during exercise.
• VO2 max can be used as a predictor of race/event performance for multiple types of athletes.
• It’s best measured in a lab, but there are ways you can estimate it at home, such as with the Cooper exercise test.
• It’s normal for VO2 max to decline with age, and it gets harder (but not impossible) to improve it as you get older. 
• Sex assigned at birth and corresponding hormone levels, as well as body size and composition, also play a role in VO2 max.
• Improving VO2 max value requires training at very high intensities, often reaching and surpassing your lactate threshold and getting close to your maximum heart rate.
• High VO2 max is not associated just with physical fitness, but also health: It is associated with a reduced risk of cardiovascular disease.

What Is VO2 Max?

VO2 max refers to maximal oxygen consumption, measured in volume. 

“VO2 max represents our body’s physiological capacity to intake oxygen, deliver it to working cells, and use it at the cellular level to produce adenosine triphosphate (ATP), the energy currency of the body,” Rothstein tells BarBend. 

“It is not a direct measure of respiratory function or cardiac function, but instead represents the interaction between many body systems in order to produce energy as rapidly and efficiently as possible when the body is in need (when performing large amounts of movement such as high-intensity exercise),” he explains.

[Read More: The Best HIIT Cardio Workout for Beginners (+ Customizations for Every Fitness Level)]

The volume of oxygen you can consume is represented in milliliters of oxygen consumed per kilogram of body weight per minute (mL/kg/min). 

In other words, it’s a good indicator of maximal aerobic capacity, and finding it gives you a picture of your baseline aerobic fitness. “We can use VO2max values as a representative of cardiovascular health and it can help identify potential cardiorespiratory concerns and limitations individuals may have,” Rothstein says. “For individuals who are either high-performance athletes, or train recreationally and want to maximize their workout program, a VO2 max test can help do that.”

With that said, Rothstein says that VO2 max is a nice-to-have metric and not required. Most individuals can use submaximal testing and some non-exercise equations to estimate their VO2max, he says, which would suffice for most recreational athletes and fitness enthusiasts.

VO2 Max Chart

Typical, healthy VO2 max scores vary with age, sex, body size, body composition, and training history. The following are average values by age and sex assigned at birth (we need more research on nonbinary and trans people) provided by the American College of Sports Medicine (ACSM). All values are reflective of mL/kg/min. (1)

VO2 Max Averages for Women

Age	20–29	30–39	40–49	50–59	60–69	70–79
Superior	49.6	47.4	45.3	41.1	37.8	36.7
Excellent	43.9	42.4	39.7	36.7	33	30.9
Good	39.5	37.8	36.3	33	30	28.1
Fair	36.1	34.4	33	30.1	27.5	25.9
Poor	<36.1	<34.4	<33	<30.1	<27.5	<25.9

[Read More: The Best 30-Minute HIIT Workouts for a Quick Sweat Session]

Data was not collected as to whether trans women were included in these statistics. More data is also needed for nonbinary people.

VO2 Max Averages for Men

Age	20–29	30–39	40–49	50–59	60–69	70–79
Superior	55.4	54	52.5	48.9	45.7	42.1
Excellent	51.1	48.3	46.4	43.4	39.5	36.7
Good	45.4	44	42.4	39.2	35.5	32.3
Fair	41.7	40.5	38.5	35.6	32.3	29.4
Poor	<41.7	<40.5	<38.5	<35.6	<32.3	<29.4

[Read More: The Best HIIT Workouts for Any Fitness Goal]

Data was not collected as to whether trans men were included in these statistics. More data is also needed for nonbinary people.

“Many of the components that make up VO2max are impacted by body size, and because of this it is common that men will have higher values than women,” Rothstein says. However, that isn’t necessarily representative of higher performance, because a larger body will also require more ATP. 

“This is partially accounted for in that relative VO2max values include a measure of body mass,” Rothstein explains, “although they don’t adjust for lung and heart size or blood volume, which all tend to be smaller in women, lowering their VO2 values.”

VO2 Max by Age

It’s normal for VO2 max to decrease as we age, Rothstein says, and the normative data reflects that. “It is also harder to improve as we get older, but it is not impossible,” Rothstein points out, adding that “it is never too late to improve cardiorespiratory health and function.”

• According to some research, VO2 max drops off significantly around middle age when comparing 41–50 and 50+ age group data to after age 41 to 21–30 and 31–40 age groups. (2)
• VO2 max is generally said to decrease by 10 percent each decade, but newer research suggests that figure may be oversimplified. Nonetheless, it remains true that it’s more difficult to improve VO2 max later in life. (3)(4)

How To Measure VO2 Max

The gold standard is lab testing. 

VO2 max is measured using a metabolic cart that simultaneously measures heart rate (cardiac output) and inspired and expired air (how much oxygen you breathe in and how much carbon dioxide you breathe out). These tests are also called cardio-pulmonary exercise tests (CPET) and are the most accurate way to measure VO2 max, according to Rothstein.

[Read More: The Best Cardiovascular Exercises, Plus Cardio Workouts From a CPT]

Alternatively, because lab testing isn’t readily available to everyone, you can do a field test. This method involves using a submaximal protocol, which can use workload and heart rate to estimate VO2 max. You’ll wear a heart rate monitor and use a stopwatch to do this. Some tests, like the INSCYD running protocol, also use GPS data for greater accuracy.

There are dozens of ways to do this, from outdoor run tests to treadmill tests to walking tests. You can even find sport-specific protocols. A cyclist, for example, would get more value from a bike VO2 max test than a run test on a track. One example for runners is the Bruce Protocol test. 

How To Improve VO2 Max

Improving VO2 max requires high-intensity efforts in training. It often looks like what you may know as high-intensity interval training (HIIT). 

“The most important consideration when trying to improve VO2max is that for any sex, age, or athlete, the training intensity needs to be high enough to stimulate the body to adapt,” Rothstein says. “If the training stimulus is not large enough to signal the need to use resources to improve oxygen-consuming capacity, then the body will not adapt and maximal oxygen uptake will not improve.”

Another important note, Rothstein says, is that beginners will experience an increase in VO2 max very quickly: sometimes as quickly as within a week, as their cardiovascular system rapidly becomes more efficient and their blood plasma increases. 

[Read More: Try These Intensity Training Techniques For Bodybuilding ]

For more elite athletes, however, adaptations can take years, and it requires consistent training of sufficient intensity to signal the body that there needs to be an improvement in oxygen delivery and utilization.

VO2 max workouts involve short bursts of high-effort exercise. An example for running looks like: 

• 1-mile easy dynamic warm-up 
• 8x400m at 90% of HRmax 
• 3-minute rest or walk interval between sets 
• 10-minute easy cool-down 

Other types of training work as well, Rothstein says, “but the key is that the individual is training at a high enough intensity to signal the need for improvement.”

Fully aerobic exercise, like low-intensity, long jogs will not necessarily help improve VO2 max because you are not signaling the body that you need more ATP quickly—just that you need the same amount of ATP for a long period of time. 

“When jogging, you are performing long, steady-state exercise, so once the body has sufficiently reached the level to do that, it will not necessarily improve further [without high-intensity efforts],” Rothstein says.

Frequently Asked Questions

References

1. ACSM’s Health-Related Physical Fitness Assessment Manual, 5th edition. 2019. 
2. Xiang L, Deng K, Mei Q, et al. Population and Age-Based Cardiorespiratory Fitness Level Investigation and Automatic Prediction. Front Cardiovasc Med. 2022;8:758589. 
3. Kim CH, Wheatley CM, Behnia M, Johnson BD. The Effect of Aging on Relationships between Lean Body Mass and VO2max in Rowers. PLoS One. 2016;11(8):e0160275
4. Letnes JM, Nes BM, Wisløff U. Age-related decline in peak oxygen uptake: Cross-sectional vs. longitudinal findings. A review. Int J Cardiol Cardiovasc Risk Prev. 2023;16:200171.

Featured Image: Jacob Lund / Shutterstock