Training with Rings: How to Build Functional Strength with This Simple Tool

Two wooden rings, two straps, a hook – and you've got yourself a complete gym. Sounds minimalistic? It is. And that's exactly why so many people love training with rings: it's simple, but brutally effective.

Rings not only challenge your muscles, but also your coordination, balance, and above all, your body tension.

You'll find them at CrossFit, calisthenics, or simply with people who like to push themselves at home. The best part? They fit in any backpack and turn any playground, tree, or door frame into a training camp.

Whether you want to build strength, improve your body awareness, or move more functionally, rings are an all-in-one tool. And all for little money and zero space.

What makes training with rings so special?

Rings are unstable—and that's exactly what makes them a game changer.

Every movement requires control. Your muscles not only have to pull or push, but also stabilize at the same time. This means that you are always training your whole body.

Compared to traditional equipment or fixed pull-up bars, ring training brings significantly more personal responsibility to your workout. You automatically become more mindful and precise—because you have no other choice. The rings don't dictate anything; they respond to you.

Another advantage: they are easy on the joints. Unlike rigid equipment, the range of motion in ring exercises adapts to your body. Your joints move naturally with the exercise—less strain, more freedom. This makes ring training interesting for people with mobility or shoulder problems.

And don't forget: rings are incredibly functional. This means that you train movements that help you in everyday life or in other sports. More body tension, better posture, more control over your body – you'll feel this not only when exercising, but also when lifting shopping bags or sitting at your desk.

Which muscles do I train with rings?

Spoiler alert: almost all of them. But here are the main players, sorted by type of exercise:

• Pulling exercises (e.g., ring rows, pull-ups): Back, biceps, shoulder blade stability. These exercises strengthen the entire back and help correct posture.

• Push exercises (e.g., push-ups, dips): chest, triceps, shoulders. Particularly effective because your stabilizing muscles are constantly working.

• Static holding positions (support hold, plank, L-sit): core, forearms, torso. These exercises are extremely challenging for your core.

• Dynamic exercises (toes to ring, muscle-ups): Whole chain of abdominal muscles, hip flexors, shoulders, arms – and enormous coordination requirements.

This means that you can complete a full upper body workout with just one tool. Leg exercises are also possible—such as single-leg squats or isometric holds in the air—but the focus is clearly on upper body strength and core stability.

Compared to traditional dumbbell training, the rings give you an extra dose of coordination and stability for free.

Which rings should I get for training?

If you decide to do ring training, you want durable, safe equipment. Here's what you should look for:

• Material: Wood is the best choice. It feels pleasant, doesn't slip easily, and stays grippy—even when you sweat.

• Diameter: Standard sizes are 28 mm (Olympic) or 32 mm (CrossFit). 28 mm fits better in the hand, 32 mm is more stable.

• Strap length: At least 4 meters per side. This gives you enough room for pull-ups, rows, floor exercises, and outdoor setups.

• Closure: Cam buckle (buckle closure) is sturdy and easy to adjust. Pay attention to metal parts and sewn ends.

• Scaling: Marked straps with centimeter or number markings are practical – this ensures that both rings hang at the same height.

Where can I train with rings?

• Outdoors: Rings can be easily attached to trees, playground equipment, or sturdy poles. The advantage: You can train in the fresh air, often have plenty of space, and can use your own body weight freely. Make sure the ground is safe (no slippery floors or uneven surfaces). Parks, sports fields, or fitness trails are ideal.

• Indoors: At home, you can attach the rings using special door anchors or ceiling mounts. Free-standing frames or wall bars are also suitable. Important: Make sure that the mountings are stable and can easily support your body weight.

• In the gym: More and more fitness studios, functional studios, and CrossFit boxes now have rings permanently installed. They are often found in the free weights area or in the functional room. If you are unsure, ask the training team—many of them will be happy to help you get started and give you tips on the right technique and scaling.

Tip: You can get high-quality rings for around €30–50 (approx. US$35–55). If you train regularly, this is a great investment.

Which ring exercises are suitable for beginners and how do I perform them correctly?

If you are completely new to rings, many exercises may seem intimidating at first. However, do not be concerned: you do not need an advanced fitness level to get started.

Many movements are easy to scale and even offer advantages over traditional variations because they force you to work in a more controlled and conscious manner.

The following exercises are perfect for beginners: they train several muscle groups at the same time, improve your body tension and can be easily adapted to your current level:

1. Ring Rows

How to do it: Stand in front of the rings and lean back until your body forms an angle. Keep your feet firmly on the ground and your body straight. Pull yourself up with your arms in a controlled manner until the rings touch your chest. Then slowly lower yourself back down.

• Pay attention to: Maintain body tension, do not arch your back. Keep your elbows close to your body.

• Common mistake: Pulling up with momentum or letting your bottom drop.

2. Ring Push-ups

How to do it: Hang the rings so that they are a good distance above the floor – about at the height of your forearms when you kneel in front of them. Grasp them with a neutral grip (not too wide, not too narrow) and assume a stable plank position. Lower yourself in a controlled manner, keeping your core tense, and push yourself back up powerfully.

• Pay attention to: Keep your shoulder blades active, wrists neutral, and core tight.

• Common mistake: Slouching at the hips or lowering the arms too wide.

3. Support Hold

How to do it: Stand between the rings, grip them firmly with a neutral grip (thumbs wrapped around), actively push yourself up until your arms are fully extended. Hold this position with your arms extended, your body upright, and your core engaged for 10–30 seconds.

• Scaling: You can prepare the position on a box, push yourself up slowly, or start with your feet on the floor.

• Pay attention to: Don't slouch your shoulders, keep your hands close to your body, and tense your stomach and buttocks.

• Common mistake: Raising the shoulders, bending the elbows, losing body tension.

4. Ring Plank

How to do it: Place your hands or feet in the rings and form a straight line with your body. Hold this position for 20–40 seconds.

• Pay attention to: Active buttocks, firm abdomen, stable shoulder blades.

• Common mistake: Sagging in the lower back or hips too high.

  
  

5. Toes to Ring

How to do it: Hang from the rings with your arms straight. You can perform the exercise in a controlled manner (strict) or with momentum (kipping), depending on your training goal and level. In the strict version, lift your legs as far as possible toward the rings without using momentum. In the kipping version, use your hips to swing your legs up for a more efficient and dynamic workout.

• Pay attention to: When performing the exercise strictly: controlled movement, calm breathing, no swinging. When kipping: clean kip movement from the hips, no hyperextension in the back, controlled return.

• Common mistakes: Uncontrolled swinging, releasing the grip too early, lack of body tension during the return.

These exercises can be scaled as desired. It is important to perform them with proper technique and consciously. The ring does not “forgive” anything—and that is precisely what makes it so effective.

Can I train with rings even if I'm a beginner?

Yes! And you should. Many people shy away from it because rings are usually shown on Instagram with extreme movements – muscle-ups, iron crosses, or static holds in a handstand. But nobody starts there. Most people start by wobbling, sliding, holding on, and sweating.

The most important thing is to maintain a stable position and body tension. If you can hold your body in a plank position or pull yourself up from a slanted position, you're already halfway there.

Tips for beginners:

• Start with the basics: You don't have to hang from the rings right away. Holding exercises on the floor or in stable positions are also useful.

• Adjust the angle: The more upright you stand, the easier each exercise will be. Use this to your advantage instead of overdoing it.

• Quality over quantity: One clean repetition is better than five shaky ones. Control is especially important in the beginning.

• Take breaks: Your body needs time to adjust to the unfamiliar strain. Listen to it.

Over time, you will become stronger and more confident. And that's what it's all about.

What does a good ring workout for beginners look like?

If you are just starting out, you should design your workout so that it challenges you but does not overwhelm you. Less is often more—especially when your body is still learning the movements.

Here is an example of a compact, effective 15-minute AMRAP that you can easily adapt to your level:

15-Minute AMRAP (as many rounds as possible):

• 5 Ring Rows

• 10 Air Squats

• 15 seconds ring plank

• 5 elevated push-ups (e.g., hands on a box or rings at chest height)

• 10 seconds ring hold (see photo above)

• 10 lunges (alternating lunges without additional weight)

  
  

Goal: Work with good technique and maintain body tension. Quality before speed! Make sure your shoulders are stable, your breathing is calm, and your movements are deliberate.

You can customize the workout however you like: more breaks, more repetitions, or a different order. The important thing is to exercise regularly and challenge your body without overdoing it.

That's why training with rings is more than just a gimmick

At first glance, rings seem simple—almost like children's toys. But once you try them, you quickly realize that there's a lot more to them than meets the eye.

They push you out of your comfort zone. Every repetition challenges you physically and mentally. At the same time, you not only strengthen your muscles, but also your body awareness, coordination, and discipline.

And the best part: you don't need a gym, a membership, or an expensive subscription. All you need are two rings, your own body, and a little space. Whether outdoors or indoors, alone or with others, ring training is as versatile as you want it to be.