28mm vs 32mm Gymnastic Rings: Which Should You Choose?

Choosing between 28mm and 32mm gymnastic rings is one of the most common decisions when buying rings.

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For most people, 28mm rings are the best choice — they’re the Olympic standard and offer the best balance of grip, comfort, and control.

This guide breaks down the differences so you can choose confidently.

Feature	28mm Rings	32mm Rings
Grip fatigue	Lower	Slightly higher
Control	Easier	Slightly harder
Best for	Most users	Larger hands / preference
Standard	Olympic	Non-standard

28mm rings are the most popular choice among Atomic Iron customers.

Not sure which rings to choose?

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If You Compete (Gymnastics or CrossFit)

The 28mm rings were originally designed for gymnasts, and 28mm is the official ring size of the Federation Internationale de Gymnastique (FIG) which are used in all international competitions.

So, if you compete in gymnastics, the 28mm gymnastic rings are for you.

The 32mm gymnastic rings are typically used in general fitness and strength competitions, such as the CrossFit Games.

So, if you compete in CrossFit regularly or plan to compete in the future, you should go with the 32mm ring size.

New to rings?

Read our Ultimate Guide to Gymnastic Rings

But what about everyone else?

If you plan to work out with gymnastic rings for personal reasons to stay fit and strong, it’s then a question of where you sit on the hand-size spectrum:

Let's continue with these questions:

Do you have larger hands?

32mm rings may feel more comfortable due to the thicker grip.

Do you have smaller hands?

28mm rings allow a more secure wrap and better control.

What if you have average-sized hands?

If you have average-sized hands, 28mm rings are generally the better starting point. They offer better control and reduce grip fatigue during longer sessions.

Added benefits of 32mm gymnastic rings:

If you’re looking to improve your grip strength, the 32mm rings provide a thicker grip, which some athletes find more comfortable during strength-focused training.

Also, although it varies from person to person, it has been reported that 32mm gymnastic rings tend to create a tad less stress on your joints.

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Added benefits of 28mm gymnastic rings:

28mm rings are generally easier to control and reduce grip fatigue during longer sessions.

If you’re starting from a much stronger base of upper body strength, you will find the 28mm gymnastic rings provide the resistance and challenge needed for progressive improvement.

Another advantage of the 28mm rings is that it is easier to perform the false grip, which is the grip needed to complete exercises such as the muscle up.

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Still unsure?

If you’re unsure which size to choose, 28mm rings are the safest and most versatile option for most people.

They reduce grip fatigue, improve control, and support long-term progression across all levels of training.

The most important step is getting started — the right rings make it easier to stay consistent and progress over time.

Frequently Asked Questions

Are 28mm rings too small?
No — 28mm rings are the Olympic standard and suit most adults comfortably.

Which size is best for beginners?
28mm rings are easier to grip and control, making them ideal for beginners.

Do thicker rings build more strength?
Both sizes build strength effectively — the difference is grip feel, not effectiveness.

Which rings are most popular?
28mm rings are the most popular choice for most people due to their balance of control and comfort.

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