How Heavy Should a Weighted Hula Hoop Be?

Are you someone who is starting out on your fitness journey? Weighted hula hooping is a great self-care tool to add to your exercise routine, helping you burn calories and have fun! Before purchasing a weighted hoop there are some factors that need to be considered, most importantly, how heavy is too heavy?

How Heavy Should a Weighted Hula Hoop Be?

As the popularity of weighted hula hoops has grown, so has the size and weight of the hoops. With some companies now producing and selling hula hoops weighing as much as 10kg! This has caused some debate and confusion within the fitness industry.

People often think that the heavier the hula hoop is, the more calories and fat you will burn. This is a mantra a lot of large chain stores have taken on board, often storing hula hoops that weigh excessive amounts. These extremely heavy hoops, weighing between 7 - 10kg, often cause serious bruising around the hips and tummy. With some reports of internal organ damage to the kidneys.

A 1 - 3kg weighted hula hoop is the maximum weight you should choose, anything heavier is an unnecessary risk!

The team at Hourglass Waist is all about safety and we do not advise excessively heavy heavy hoops. Often people think that if the hoop is heavier it will create more resistance, thus more energy is used and calories are burnt.

It is true that weighted hula hoops do require more effort and energy to spin, even at 1-3kg you will notice a significant difference from a traditional hula hoop! Burning and toning your tummy, hips, & waist. Once you increase the weight to over 3-5kg you are adding the extra risk of injuries, also decreasing the overall workout time. The repetitive motion of weighted hula hooping can place pressure on your body's hips and abdominal muscles, if there is too much weight it can lead to injuries.

Recommended Hoop Size to Lose Weight Hula Hooping

Let's now focus on the weighted hula hoops diameters, this measure from across the centre of the hoop. You need a weighted hoop that is large enough that you can keep rotating the hoop for as long as possible! This will allow you to get a full aerobic workout, burning away calories and fat.

If you purchase a weighted hula hoop with a small diameter it will spin much faster, leading to a much quicker and high past aerobic session. Extremely large-diameter hula hoops will spin across your hips much slower, allowing for a longer weighted hula hooping session.

A small diameter hoop is like running a sprint, whilst a larger diameter is a marathon! For fat and weight loss it's best to go with marathon-style exercise. It will require longer periods of increased heart rate, thus improving blood circulation and burning calories.

The team at Hourglass Waist provides the best information and education on weighted hulas. Helping women understand the difference between weighted & traditional hula hoops, the best hula exercises to grow your booty and how often you should use a heavy hoop. When it comes to picking the right weighted hula hoop size we have put together.

To pick the right size go for a weighted hoop that is between 44 - 55 inches in diameter. These are suitable for most people despite their size and remember that the bigger the diameter of the hoop, the better!

Getting hooping and witness amazing results withing weeks. 


In conclusion, when it comes to choosing the right weighted hula hoop for your workout routine, several factors must be taken into consideration. It is essential to select a weight that is comfortable for you to use for an extended period while still challenging enough to give you a good workout. It is also important to use proper form and technique to avoid injury and maximize the benefits of using a weighted hoop.

Research has shown that hula hooping can provide numerous health benefits, including weight loss, improved cardiovascular health, and increased strength and balance. Weighted hula hoops work by adding resistance to your movements, which can help target and tone specific muscle groups, such as your abs and upper body.

While using a weighted hula hoop is generally safe for most people, it is essential to listen to your body and avoid pushing yourself beyond your limits. Some individuals may experience discomfort or even extreme pain if they use a hoop that is too heavy or if they do not use proper form and technique. Medical professionals recommend using a hoop that is no heavier than 5 pounds to avoid causing injury to your abdomen, lower rib cage, or other internal organs.

One common concern among hula hoop enthusiasts is whether hula hooping can damage your kidneys. While there is no evidence to suggest that hula hooping can directly cause kidney damage, individuals with bleeding disorders or other medical conditions that affect their blood clotting ability should avoid using a weighted hoop to prevent the risk of internal injuries.

If you are new to hula hooping or have not used a weighted hoop before, it is advisable to start with a lighter hoop and gradually work your way up to heavier weights as you build strength and improve your fitness level. Additionally, it may be helpful to consult with a fitness professional or medical professional, such as an assistant professor of internal medicine or an emergency medicine physician, to ensure that hula hooping is a safe and effective workout option for you.

There are many different types of weighted hula hoops available on the market, including smart hoops that track your workout progress and offer customized workout plans. When choosing the best hula hoop for your needs, it is essential to consider factors such as your fitness level, goals, and personal preferences.

While hula hooping is often thought of as a fun way to stay active, it can also be a challenging form of strength training and aerobic exercise. By using a weighted hoop around your waist, you can increase the intensity of your workouts and target specific muscle groups for improved toning and weight loss.

Overall, researchers have found that hula hooping with a weighted hoop can be a safe and effective way to improve your overall fitness level and achieve your health goals. Whether you prefer to hoop spin on your own or join a hula hooping group, incorporating this form of physical activity into your workouts can provide numerous health benefits and help you achieve a stronger, healthier body.

In summary, hula hooping can be a fun and effective way to improve cardiovascular health, improve balance, and slim down. Weighted hoops and smart hoops can be used to increase the intensity of the workout and target abdominal fat and overall body fat. However, it is important to use the correct weight and technique to avoid injury, such as penetrating injury or discomfort in the joints.

Medical Experts Opinion: 

Medical professionals, such as the American Council on Exercise and the assistant professor from Baylor College of Medicine, recommend using a weighted hoop that is around 2-4 pounds and to start with short sessions of 1-2 times per week, gradually increasing the duration and frequency over at least three months.

There is no evidence to suggest that hula hooping can damage your kidneys, but it is always important to consult with a doctor before starting any new physical activities, especially if you have pre-existing medical conditions or bleeding disorders.

In conclusion, hula hooping can be a fun and effective addition to your fitness routine, but it is important to use the appropriate weight and technique to avoid injury. With the right approach and consistency, hula hooping can be a great way to slim down, improve cardiovascular health, and improve balance.

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Author Bio

Hannah - Manager at Hourglass 

Hannah is a certified personal trainer based in Australia. Since 2017 she has inspired women across the nation through honest & educational content. Her dietary and fitness expertise are trusted across the fitness community.