How Heavy Should Your Hoop Be To Lose Weight Hula Hooping?

by Mama Ruby
lose weight hula hooping

This post has been updated for 2022.

If you’re interested in how to lose weight hula hooping, the size and weight of your hoop are very important factors to consider.  

How Heavy is Too Heavy?

First let me just say that I believe the fitness industry has confused people on the issue of how to lose weight hula hooping.  The market is now producing hoops that weigh as much as ten pounds to meet the growing demand for exercise hula hoops.

Many people mistakenly think the heavier your hoop is, the more weight you will lose, and the big box stores don’t care how wrong that is.  They just want to make money off of what you think you need.

These excessively heavy hoops can be painful to use, and can cause bruising to your abdomen and hips, not to mention damage your internal organs!

A 1-2 pound hula hoop is the maximum hoop weight you should choose to lose weight hula hooping. Anything beyond that is risky and unnecessary.

Simply put, excessively heavy hula hoops are not safe, and the industry has done a great disservice to the public by producing and hyping up these kinds of hoops.
lose weight hula hooping

But, shouldn’t a heavier hoop create more resistance, thus a harder workout to lose weight hula hooping?

It’s true that a moderately weighted hula hoop, one to two pounds, is helpful for working out with a hula hoop.  You will definitely tone your muscle more than you would with a lightweight hoop.  

Once you get above two pounds, the extra weight increases risk of injury and also shortens the length of time you will be able to work out with the hoop.  

The repetitive movement of hooping with a one or two pound hula hoop will tone your abdominal muscles and torch calories without the risk of excessive weight.

lose weight hula hooping

Recommended Hoop Size to Lose Weight Hula Hooping

When we talk about hoop size, we are referring to the hoop’s diameter (the distance across the center of your hoop).  You are going to want a hoop that is big enough that you are able to keep it rotating around your waist for the maximum amount of time possible, while burning the maximum amount of calories.

lose weight hula hooping

A hoop with a smaller diameter will rotate faster, thus requiring a faster aerobic movement.  A larger, heavier hoop will go a little slower, allowing you to hoop for a longer period of time.

It’s basically the difference between running a sprint versus a marathon.  The marathon is preferable to lose weight hula hooping because you will keep your heart rate up longer, thus burning more calories and improving your overall metabolism.

We have been helping people pick out the right size weighted exercise hula hoop for over five years now.  Generally speaking, here are some guidelines we have come up with:

lose weight hula hooping

We offer an upsizing option for all of our on-body hoops if you want something between 44″ to 55″.  These larger diameter hoops are suitable for hoopers with larger waist measurements as well as anyone who wants a rich and meditative hoop experience.

There is no such thing as a hoop that is too big.

You can read more in my article, What Size Hula Hoop Should I Get?  Also, feel free to join our Facebook group where you can talk to many members of our community and get quick answers to more of your questions.

So What Hoop Should I Get Then?

I know it can be so confusing when you are just starting out! We offer quite a few different options depending on your budget. Let me break it down for you…

Go Getter Hula Hoop Starter Pack – this is a set of 4 hoops so you can begin your journey with some options.  It comes with an approximately one-pound, large beginner hoop for on-body training, custom sized for your unique body. It also comes with a smaller, lighter weight dance hoop, great for learning some off-body tricks. Finally it comes with a pair of mini hula hoops, perfect for delving into twin hooping.  All of these hoops are useful for my Six Week Beginner Hula Hoop Challenge!

Beginner Hoop – get yourself a nice big beginner hoop weighing about one pound, a la carte. They come in any diameter all the way up to 55″ to accommodate people of all sizes and shapes! Perfect for breaking a sweat every day, and all kinds of hoop dance.

Weighted Exercise Hoop – this is just like our standard beginner hoop except it weighs just a teensy more. Great for folks who are really looking to tone their core muscles with a little bit more resistance.  

If you want to buy my Six Week Challenge as well as the Go Getter Pack, save yourself some cash and get the bundle: Ultimate #Rubyfam Combo Package

how heavy should your hoop be to lose weight hula hooping

Remember, the best workout for you is the one you’ll actually do.  And hula hooping is so fun, it never feels like work.  Your days of staring down the clock on your treadmill are over.

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Megan February 19, 2014 - 4:19 pm

Hi there! I was wondering if you’d be able to recommend a hoop size for me? I’m 5′ 4″ and about 160-170 lbs. I’m interested in learning to hoop as a way to strengthen my core and try to lose weight. Any particular diameter or weight you’d recommend? Thanks!

rubyhooping February 19, 2014 - 4:30 pm

Hi Megan! Thanks for visiting my blog. If you have never hula hooped before, I would recommend starting with a 40″ diameter hoop. That should be the perfect size for your body. The hoop will be large enough to rotate a bit slower so that you can learn how to hula hoop, but it will still be small enough to evolve with you as you get better at hooping. I recommend a hoop that weighs anywhere from 2 to 3 pounds. Anything heavier than that, in my opinion, can cause more harm than good, as I wrote about here in this post. I can make you a hoop the perfect size & weight for you. Check out my Custom Hoops page. The link is at the top-center of this site!

Elaine MacIver March 1, 2021 - 9:36 pm

My waist is thick at the moment at 41 and my weighted hula hoop is 38 inches, is that right for me please. I’m also 5ft 2 in height

Mama Ruby March 2, 2021 - 1:05 am

Hello! If you are able to hoop with it then that size is fine! If you are a beginner and unable to hoop with your 38″ I would recommend trying a slightly bigger one, maybe a 42″. Thanks!

Melody September 19, 2014 - 10:10 am

Hey, I used to hula hoop using a light one, but then I shift to a heavy hula hoop to strengthen my core muscles. I know use a 2.5 pounds hula hoop.
Will this actually help me in reaching my goal?

rubyhooping September 19, 2014 - 12:09 pm

Hey Melody! Thanks for stopping by. Yes, your heavy hoop will help you to strengthen your core muscles. Heavier hoops are often easier to hoop on-body with, so you’ll be more likely to keep up a waist-hooping routine with that hoop. The lighter hoops, will can be used for waist hooping, are generally better for hoop dance, and off-body tricks such as isolations. However, any hoop is going to help tone those muscles! 🙂 Hope this helps.

c ramouche April 20, 2015 - 11:05 am

This was very helpfully thank you very much.i wanted to know how long were your workout and how many times a week did your workout.

მაკო May 26, 2015 - 2:04 pm

hi I have 2 kg wheighted hoola hoop can it be harmful for me?

Red Fox February 26, 2016 - 2:49 pm

I recently bought a 85 cm hoop it is around 115 gm… I am 5’4″, and I need to lose my belly fat for a wedding next month. Would I be able to do that? I hoop daily for 12-15 mins morning and evening…but I don’t see any results as such, any workouts?

rubyhooping March 17, 2016 - 1:22 pm

I would recommend hooping for an hour a day.

Stephanie May 16, 2016 - 4:56 am

My husband bought me a kids size light water hoop that reaches my hip, I just want to make sure that it will work for me I can hula for 30 to 1hr. Do I need a bigger heavier one I’m 5′ 3″ and 103 I’m trying to strengthen my abs

rubyhooping May 16, 2016 - 1:38 pm

I would recommend a larger one. If you want to build muscle you’re going to want a heavier hoop. I would suggest one of our Weighted Exercise Hoops in a size 38.

Phyllis Nance May 28, 2016 - 8:05 pm

Thank you for sharing this information. I am a beginner. My hoop weighs 2.5 pounds. My issue is keeping the hoop on my waist while hooping. My hoop slants while I am hooping.

rubyhooping July 6, 2016 - 1:31 pm

That means you are pushing harder on one side than the other! Try going in both directions with the hoop.

Ash January 26, 2017 - 5:13 am

I am 5’4″ and weigh 56 kg. I want to loose up to 3 kgs and get a flatter tummy. These extra few kgs have settled on my belly and waist. I want to get rid of this fat. Please suggest. I have never used a hoop before.

rubyhooping February 16, 2017 - 3:54 pm

I would recommend a 38″ beginner hoop! Here’s the link:
Thank you!! -Linz

Bin16 March 19, 2017 - 8:00 am

Can hoop made of plastic of around 400gms be used.. my height is 5’3″ and weigh around 50kgs and want to reduce my belly fat

rubyhooping March 22, 2017 - 6:07 pm

I would recommend our Beginner Hoop in a 36″.

Kerstin July 7, 2017 - 9:13 am

Hi Ruby,

I would also like to know, which size and weight of hoops would be best for us.
My hight is 5.9 (180 cm) and my weight is 160 pounds (73 kg);
my husband’s height is 6.2 (1,90 cm) and his weight is 174 pounds (79 kg).

We want to hoop for excercise, so would probably only use on-body moves but not only waist-hooping.

I had a big plastic hoop as a teenager in the 80ies and also liked to use the wooden ones at school (smaller and heavier than the one at home), so I am not a total beginner, even if it has been some time since then.
My husband said, he also had tried a hoop at school but does not remember what material it had – so at least he knwos the basic principle. 😀

Thanks in advance for your keen advice,

rubyhooping July 7, 2017 - 1:13 pm

Hi Kerstin! I would recommend choosing Beginner Hoops (Click here for those). For you both I would highly recommend 38″ diameters. Enjoy!!!! 🙂 Let me know if you have any further questions. For fastest response please email me at 🙂

Kerstin July 13, 2017 - 9:00 am

Thank you so much! I was about to look for a diameter of 40″ or even 44″ because everywhere it is said to buy a hoop that reaches your navel… So I am very glad that I asked – and grateful that you have taken such a deep look into that subject yourself and are now able to be of such a great help to others! 🙂
I know that hoops are not that expensive so buying several until one finds the right one is not impossible but due to ecological reasons I prefer buying stuff that fits so I would really use it instead of putting it in a corner to collect dust. 😀
So thanks again, and if I have further questions, I will send them to the mentioned e-mail-address.
Keep up the good work!!!

rubyhooping July 13, 2017 - 1:39 pm

Thank you!

mariam December 28, 2017 - 3:32 pm

Hey. I’m in a little bit of a dilemma. I weigh 56.5 kg and i’m 158 cm tall. The weighted hoops available to me are ones that are either 100cm in diameter and 640 grams, or 85 cm in diameter and 420 grams. I was worried i’d get a hoop that is way too big for me so i originally wanted the smaller one, then was worried that 420 grams was not heavy enough as sites had mentioned 1.5 lbs to be a very good minimum. it would help so so much if you helped recommend a hoop. thank you in advance!

Mama Ruby December 28, 2017 - 3:35 pm

I would definitely say 1 1/2 to 2 pounds is the perfect weight. Our weighted exercise hoop is your best bet. I would recommend it. Here is the link:

Pam June 15, 2018 - 3:24 pm

I’m 55 years weigh 80kg I want a hula hoop to strengthen my core muscle plus loose weight around my wait I need advise please where can get decent hula hoop from and what size and weight should I get thanks pam

Mama Ruby June 17, 2018 - 9:59 pm

Here is a link to get a hoop! Use the Quick Size Guide to choose your hoop:

Susan Barnard August 25, 2018 - 4:37 pm

Hi I’m currently using a 2kg hoop and was considering heavier as get bored. Would that be too harmful for me

Mama Ruby August 28, 2018 - 1:06 am

Always check with your doctor, because we can’t be sure!! But anything over two pounds is usually going to cause a problem if you aren’t careful.

TW September 26, 2018 - 1:35 am

Do you offer any sizes of 60 inches diameter for any type of hula hoop?

Mama Ruby September 26, 2018 - 1:38 am

Hi! Yes, depending on where we have to ship it to. Shipping outside the USA is cost prohibitive for a 60″ hoop, but we can ship it within the USA no problem. Just add in the notes that you would like a 60″ after adding the “Upsize My Hoop” option to your cart! Click Here

Hannah Lee January 1, 2019 - 1:40 am

Hi! I am 5’8 and am around about 80 kg, what size will I need?

Mama Ruby January 7, 2019 - 2:14 pm

It depends on your waist measurement 🙂

Hopey Van Kenobi April 15, 2019 - 3:09 am

My waist is nearly 36 and I shall buy 95cm diameter hoop will it be compatible ? As 65 cm one didn’t do wonders

Mama Ruby May 15, 2019 - 2:07 pm

I can only go by inches and would recommend a 38″ inch hoop for you!

millie February 19, 2020 - 6:25 pm

Hiya! So, I didn’t start hula hooping for weight loss. I actually wanted to hoop dance because of that old hoop dance clip from The Ellen Show, so I bought a 38inch 100psi hula hoop after lots of research and have had it for about a month and a half, and recently have been waist hooping whenever I got bored. In just a few days I started developing abs!!! BUT see, my height is 5foot 3inches and weight is around 145pounds and I think I put on some more weight recently so I got more interested in a harder workout to burn calories(of course im looking to fix my diet too)!! I could continue with my 100psi hoop but I’d like to hear the opinion of an expert and another plus size woman! What hula hoop do you think I should get to push my weight loss further (cuz i probably can achieve it even with my current hoop)?

Mama Ruby February 19, 2020 - 8:47 pm

Hey Millie! The truth is, ALL hula hoops are excellent for weight loss. There really isn’t necessarily one hoop over another that is best. We offer different types of hoops for different people’s preferences. For example, some people are dead set on the belief that a heavier hula hoop is the best choice whereas others believe a lighter hoop is best. The truth is, whatever is going to keep YOU moving and pushing every day is what will help you lose the most weight. For me, I lost the most weight alternating between my beginner hoop (which is what your 38″ hoop is), and my lighter weight hdpe hoop in a 34″, which was easier to learn to do tricks with. If you’re interested in tricks and building a flow with hooping, I would definitely recommend adding a lighter weight hoop to your collection. Learning tricks really helps with weight loss because it gives you the drive and ambition to keep practicing day in and day out. You’ll be focused on learning a certain move and end up pouring the sweat for two hours without even realizing so much time has gone by. It really makes things way more interesting than just waist hooping which can definitely get boring by itself. You caught me at a good time because I am running a flash sale on my old colors right now to make room for new stock!!!! Go Here to shop:

Kat Haas September 15, 2020 - 10:29 pm

I can’t hula hoop to save my life, but I have one of those “belt-style” ones that has a weight on a track – will this work similarly to a regular hoop?

Mama Ruby September 16, 2020 - 1:14 am

Those are not considered hoops so I don’t have a lot of knowledge on whether they would activate the same muscles as a regular hoop. Sorry I can’t be of more assistance!

Ava J Parker January 23, 2021 - 7:24 pm

Hi Mama Ruby!

Love the name. I haven’t hoola hooped since I was a child. I was very good at it. I am considering ordering one from your company. I am 5 feet 6 inches, weight 205lbs and waist of 39 inches. I would like a weighted hoop. What are your recommendations?

Mama Ruby January 23, 2021 - 8:16 pm

Hi Ava, thank you. I would recommend a hoop in about a 42″. We do 1-2 pound weighted hoops, because anything heavier than that is more of a hindrance than a workout and cause cause severe injuries. Here is the link:

Melina Elias February 23, 2021 - 2:19 am

HI Ruby, I am 181cm tall (5’11) and my waist is about 30 inches. i want to buy an exercise hoop as id love to tone up my abs! i was wondering if there is a difference in the size recommendations between the regular hoops and weighted hoops? i have a hoop that is 29 inches in diameter but its very hard for me to use as a beginner and am looking for a bigger size. from using the size chart you have posted i assume id be a 38 inch hoop but i was wondering if its any different for weighted hoops?
id love to hear your recommendations and help.
thank you so much!

Mama Ruby February 23, 2021 - 3:20 am

Hey there! I would say a 36 or a 38 should work great for you. Size recommendations won’t change regardless of the hoop weight assuming we are talking about hopping on body rather than just doing off body tricks. If you have more questions let me know!

Marian Sutton May 5, 2021 - 9:16 pm

Hi. I’m 5ft 7in and weigh 168lbs, what size hoop is the best please. The one I use now has left me with excessive bruising. Many thanks.

Mama Ruby May 8, 2021 - 5:19 pm

Hello there, it depends on your skil level and your waist measurement. I would expect you would do well with a 36″ lightweight hdpe if you already know how to hoop as well as a 38″ beginner hoop if you are just in the beginning stages of your hoop journey. But feel free to email me at for more specific advice.

Maddie June 19, 2021 - 1:33 am

Thank you so much for all of your highly informative articles! There is so much misinformation out there, so you have been so much help. I understand hooping will help strengthen the core, but how much and how quickly? I have a very, very weak core and am hoping to seriously strengthen it quickly with a safe, easy, and fun activity. I just bought a 40″ hoop that weighs 1-2 pounds (I am 5’6″, 135 lbs).

Mama Ruby June 22, 2021 - 7:36 pm

Hi! I am not a doctor but I can say that hooping absolutely strengthens core muscles quickly if you practice every day! I can’t think of anything that would be more effective.

Katie August 11, 2021 - 11:32 am

I’d like to start hula hooping for weight loss, exercise and mood.
Im in my 50s and am fairly fit, but have ‘ that shape’
Im a nurse and wonder whether it might be good for my team!
But primarily wonder what hoop would be best for me? Thanks

Mama Ruby August 12, 2021 - 12:26 am

Hi Katie! It sounds like the best hoop for you would be the beginner hoop, just CLICK HERE to shop them. Go by the waist size chart on that page. Measure the narrowest part of your waist and then look on my chart to see what size hoop you should get. If you have further questions please do not hesitate to email me at!


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