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How Gymnastic Rings Got Me More Gains – Pay Attention


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As you seek to improve your workouts or decrease monotony, you may consider gymnastic rings. While it is clear there are many gymnastic rings benefits, what are they? 

Today, I want to help you understand these benefits so you can decide if you want to implement them in your workout regime. 

If you are a fitness enthusiast like me, consider gymnastic rings equipment. These rings are one of the most versatile pieces of equipment. What I really like about gymnastics rings is that they target muscle groups you may easily overlook with even the most intense of workout regimes. 

Do not let the simplicity of gymnastics rings fool you. This piece of fitness equipment will engage muscles you have not felt responding in a long time. 

Before we delve into your common questions, let’s look at the gymnastics rings benefits one by one.


Table of Contents

What Are the Gymnastics Rings Benefits?

Although gymnastics rings are basic in form and do not take up a lot of space, they are, arguably, one of the best and most effective pieces of workout equipment available. These rings are especially effective in helping you gain upper body strength. 

  1. The Instability of the Rings Increase the Difficulty Significantly

While gymnastics rings look like a piece of cake, something you would play on in elementary school, their instability increases the difficulty. While working out on gymnastics rings, you must maintain proper body balance at all times. Maintaining balance in your body helps with core development during workouts. 

  1. Gymnastics Rings Are Not Just for the Upper Body

Although gym rings shine at offering a full upper body workout, they do so much more. When used correctly, these rings offer a full-body workout you will feel all over. 

You can hang the rings at various levels. At a higher level, the rings allow you to perform chin-ups, pull-ups, and other full-body workouts. I like to use my gymnastics rings to perform push-ups. 

  1. Gymnastics Rings Engage Deep Muscle Tissue

If you’ve been wondering why your bulking efforts are falling short, it could be because you are not engaging deep muscle tissue. Most workouts only target superficial muscles. Gymnastics rings stimulate deep muscle tissues, giving you greater strength and bulk. 

  1. Improve Your Joint Strength

Everyone could use improved joint strength. Gymnastic rings allow for greater joint engagement and freedom in movement. With this freedom of movement comes improved joint strength, so you are less likely to experience an injury. 

  1. Improved Muscle Coordination

Gymnastics rings help your muscles coordinate their efforts in working together. Other exercises and equipment focus on targeting singular muscle groups. By causing your muscles to work together, you will experience greater coordination. 

  1. Gymnastics Rings Are Highly Versatile

Another thing I appreciate about gym rings is their versatility. These rings are lightweight and highly portable. You can attach them to a wall beam, bar, or even carry them to a park and use them on a sturdy tree branch. 

28mm Vs. 32mm Gymnastics Rings: Does the Size Make a Difference?

When you go to purchase gymnastics rings, you are going to find two main sizes: 28mm and 32mm. This measurement notes the thickness of the wood ring. 

It is important to note that the 28mm is the official gymnastics ring size of the Federation Internationale de Gymnastique. They use this size in all gymnastics competitions. So if you are planning to one day become a gymnast, you are going to need to choose 28mm rings. 

The 32mm gym rings are targeted to those seeking physical fitness or CrossFit training. So if you are a fitness enthusiast or CrossFit trainer, go for the 32mm size. 

If you are not a gymnast or CrossFit participant, choose the size based on your hand size. 

Men typically prefer the 32mm size and women the 28mm size. If you have larger hands, choose the larger. 

While 28mm rings are easier to use, especially for those with smaller hands, the 32mm size is going to improve your grip strength. Most people, myself included, have found the 32mm rings also produce less stress on your joints. 

Rings Vs. Weights: Are Gym Rings Better Than Weights?

I would not say gymnastic rings are better than weights, but I will say they give you a workout that weights cannot. 

In fact, I highly recommend using gymnastics rings to give yourself a full-body workout to increase your strength and endurance. 

If you increase your strength and endurance, you are less likely to get injured while working out with weights. 

Another reason I relish my time on the gym rings over weights is the fun factor. 

You can incorporate play in your workout with gymnastics rings. You will feel like a kid playing on the playground again. 

Are Rings Good for Hypertrophy? Can You Build Muscle Mass with Gymnastics Rings?

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If your goal is to pack on the muscle, it’s a good idea to add gymnastics rings to your workout routine. 

More and more gyms are adding gymnastics rings front and center for a reason. 

Whenever you participate in bodyweight exercises, you are going to see substantial muscle growth. 

Gymnastics rings employ multiple muscle groups because of the instability of the straps and rings. This instability causes your muscles to work continuously to keep you stable while on the rings. 

I believe gymnastics rings will help you achieve the hypertrophy you want to see better than any dumbbell workout. The best part of working out with gymnastics rings is that they are inexpensive compared to dumbbell sets. 

They also take up much less room, and you can use them practically anywhere, as long as you have something sturdy to hang them on. 

Whether you are a beginner or already physically fit, it does not take a lot of work on the rings to see results. All you need is twice-weekly workouts, so implementing gymnastics rings into your regime is uncomplicated. 

Beginner Ring Workout Routine

When I first got my gymnastics rings, I was worried about the instability of the straps. While there is a bit of a learning curve when you first start, working out on gym rings is uncomplicated and actually fun. 

I love how they make my muscles feel after a session. It’s that good burn we all crave when lifting, only this burn goes much, much deeper. 

For beginners, I recommend starting with a fundamental ring workout. This workout includes five integral gymnastic rings exercises. Once you have mastered these, you can move on to more complicated exercises, but give yourself time to adjust and gain muscle before you jump in headfirst. 


Get Started with This Simple Workout Session Twice a Week:

  1. Perform a top position hold for 5 sets of 15 seconds. Rest for 30 seconds between each set. 
  2. Ring Dips: Do 5 sets of 8-12 reps. Rest for one minute between sets. 
  3. Reverse Row Sit-Backs: Do 5 sets of 10-15 reps, depending on your experience. Rest one minute between reps. 
  4. Tuck or L-Sit: You need to do 5 sets of 15 seconds. Rest for 30 seconds between sets. 
  5. Ring Chin-Ups or Pull-Ups: End your ring session with 5 sets of 8-12 reps. Rest one minute between reps. 

Reasons I recommend this starter ring workout include the following.

  1. Top position holds offer intensive triceps engagement. This move wakes up your core muscles and upper body to prepare you for the next steps. 
  2. Ring dips are hard at first. I got a little discouraged when I first started because I could only do a few reps. You are going to feel this one in your triceps and pecs. Practice makes perfect, and your reps will increase with improved strength. 
  3. The reverse row sit-back joins a row back with a pull-up. This move stimulates muscle growth and strength in the shoulders, biceps, and lats. 
  4. The Tuck/L-Sit move takes your abdominal muscle workouts to the next level. I am not going to lie; these are tough in the beginning. Expect to do fewer seconds and reps in the beginning, but you will get stronger with each session. 
  5. Ring chin-ups and pull-ups work a ton of muscles, including your lats, rhomboids, deltoids, biceps, forearms, and abdominals. If you normally experience shoulder or elbow pain while doing pull-ups or chin-ups on a bar, rings will help tremendously. 

Important Tip – Practice Consistency on the Rings

Practice makes perfect, so do not become discouraged if you cannot do all the hold time and reps listed above. Gymnastics rings require patience, dedication, and time. You will not become a gymnastic ring master overnight. 

You should have seen me when I first started with gym rings. I felt so incompetent, but now I am quite far ahead from when I first started, and you will be too. 

I highly recommend you perform the beginner workout above for about 4 to 6 weeks before moving on to more complicated workouts. It takes time to get acclimated to the rings. At first, you are going to feel clumsy, but it will improve as you gain upper body strength and improve your balance. 

The thing with gymnastics rings is that they expose muscle weakness. If you’ve been lifting, it may surprise you to learn you still have some muscle insufficiency. 

Don’t worry. Gymnastics rings will help you get in the best shape of your life!


Avatar of Danny Loeb
Danny Loeb
Danny Loeb is a qualified Personal Trainer, Fitness Model and Writer. He enjoys blogging about health and fitness, messing around with Photoshop, and sharing his experiences with everyone.

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