How do I choose a hula hoop size?

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A Complete Beginner & Fitness Sizing Guide

Choosing the right hula hoop size makes all the difference. The correct size will help you learn faster, stay motivated, and actually enjoy hooping — whether your goal is fitness, flow, or play.

Below is a simple step-by-step guide to help you find the perfect hoop for your body and goals.

Quick Answer (For Impatient Humans 🤍)

If you’re new to hooping, choose a hoop that reaches about 2–4 inches above your belly button when standing upright.
Larger hoops spin slower, stay up longer, and are easier to learn with.

Why Hoop Size Matters

Hula hoop size directly affects:

• Speed – Bigger hoops rotate more slowly

• Control – Larger diameter = more forgiveness

• Learning curve – Beginners succeed faster with bigger hoops

Starting with a hoop that’s too small is the #1 reason people get frustrated and quit.

The Beginner Rule of Thumb (Belly Button Rule)

Stand the hoop upright on the ground next to you.

• If the top of the hoop reaches 2–4 inches above your belly button, it’s a great beginner size.

• If it’s below your belly button, it will be faster and harder to control.

• If it’s much higher than your ribcage, it may feel bulky.

This rule works for most adults, regardless of height.

Hula Hoop Size Chart (Diameter Guide)

Use this chart as a general reference:

Note: This chart is a guideline — personal preference, fitness level, and hoop weight also matter.

Go get our Ultimate Beginner Hoop and you will be off to the races!

Common Questions (FAQ)

What size hula hoop should I start with?

Most beginners should start with a hoop that reaches about 2–4 inches above the belly button when standing upright.

Is a bigger hula hoop easier to use?

Yes. Bigger hoops rotate slower and stay up longer, making them easier for beginners.

Can I lose weight with a hula hoop?

Hooping can be an effective cardio workout when used consistently, especially with a properly sized weighted hoop.

Can I size down later?

Absolutely. Many hoopers start large and size down as their skills improve.

Still Not Sure? We’ve Got You.

If you’re between sizes or have specific goals (fitness, dance, flow, kids, travel hoops), we’re happy to help.

📧 Email us: info@thespinsterz.com
📞 Call us: We’re real humans and love hoop questions.

Ready to Find Your Perfect Hoop?

Choosing the right size sets you up for success from day one.
Start with the right foundation — your body will thank you.

Size of Hula Hoop

I'm a beginning hooper, how do I figure out what size to get?

The most general rule of thumb is to measure from the ground to your belly button and add 2-3 inches to that number. 

I'm still a beginner, but I've got a few moves down and want to progress, what size should I get?

A very simple measurement if you fall into this category would be to take your height in inches and divide by two. I like this method, and still feel that adding 1-2 inches to that number would serve you well.

I'm looking for a beginner exercise/fitness hoop, what would you recommend?

• If you are under 5' and have a petite body size, get a 36" Small
• If you are under 5’4 then grab yourself a 38” Regular
• If you are under 5’10 then check out the 40” Large
• If you are over 5’10 and have, grab a 42” X-Large

Now that you've got your size figured out, let's talk a little bit about the different weighted hula hoop options that you have. 

If you are tired of reading, want to get on with your day and have a beginner hoop arrive at your door in a few days, then click the image below and choose your color. BOOM DONE!

Most weighted hoops are made from polyethylene tubing and range in size from 3/4" to 1" in outside diameter. Another way to think of it is how thick the hoop is, the thicker the hoop, the heavier it will be. 

We have three types of weighted hoops for you to pick from; 1.1LB, 1.4LB, and 1.7LB

Dance Hula Hoop

Choose a Dance Hula Hoop if you:

• Are a beginner hooper with smaller body type or previous hooping experience.
• A hooper looking to transition between a fitness hoop and a lighter polypro
• An off-body/trick hooper looking to add more core work to your flow

This hoop is best for someone that is either already familiar with waist hooping or that falls into the category of a small-medium waist, 5'5" or smaller and under 120 pounds. We really like our Glitter Hoops in a Dance Hoop weight.

Exercise Hula Hoop

Choose an Exercise Hoop if you:

• This is your first hula hoop.
• Are a beginner looking to get the hang of on-body hooping
• Are looking for a fun way to add cardio to your workouts
• Want a gentle, low-impact workout

This hoop is a little heavier and will, in general, be easier to hoop with if you are an absolute beginner. This hoop is best for someone that is looking for a good workout and looking to lose weight. It bridges the gap between the lighter 1 LB and heavier 1.7LB hoops. This is best for someone with an average build, 5'4" or taller and under 220 pounds. Check out our entire selection of these weighted hoops.