best foam rollers for beginners

10 Best Foam Rollers for Beginners in 2024

Are you looking for the best foam rollers for beginners? Here’s the thing; everybody who participates in some form of sport or workout needs a foam roller.

For me, I love foam rollers because of the soothing feeling it gives me, very much like getting a post-workout massage, only cheaper.  

Our Top Beginner Foam Rollers at a Glance:

In this review, we’ll examine the best foam rollers for beginners perfectly suited for your home exercise routines. For those in a hurry, here’s a glimpse at our top 5 choices:

1. LuxFit Foam Roller for Beginners

2. RumbleRoller Textured Muscle Foam Roller

3. AmazonBasics High-Density Foam Roller for Beginners

4. Hyperice Vyper 2.0 Vibrating Fitness Roller

5. NextRoller 3-Speed Vibrating Foam Roller

For a comprehensive breakdown of the features, advantages and disadvantages of each foam rollers, keep on reading!


Foam rolling is ideal for everyone who wants to improve mobility, reduce the risk of workout injuries, and bust out those painful knots resulting from workouts.

Most people who use rollers attest to a love-hate relationship with their foam rollers. With the right foam rolling device, however, your relationship with it doesn’t have to be mushy, but we’ll talk about that in another piece. For now, let’s waste no more time and start looking at the 10 best foam rollers on the market.

10 Best Foam Roller for Beginners

In this guide we cover some of the best foam rollers for beginners. These are great for rolling your back, IT bands, forearms, quads, and more. If you’ve got plantar fasciitis or low arches, we’ve got something for you, too.

1. LuxFit Foam Roller for Beginners

LuxFit Foam Roller for Beginners

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+ 6-inch diameter foam roller

If you’re looking for a budget foam roller, put on top of your list the LuxFit Foam roller, which is one of the best on the market. The LuxFit roller is designed using polypropylene foam and comes in 4 sizes, including 12-inch, 18-inch, 24-inch and 36-inch lengths.

The LuxFit 6-inch diameter foam roller features a smooth surface that does not sag or lose shape. This foam roller for beginners is ideal for spinal stabilization, relieving muscle tension, and muscle strengthening. The LuxFit roller is great for yoga, massage therapy, and for use before and after workouts.

This USA-made product is ideal for beginners and intermediate users.

LuxFit Extra Firm Speckled Foam Roller features

What we liked

  • Repels liquids. You don’t have to worry about accidental spills or sweat sipping into the roller.
  • It does not have static, so no attracting hair or lint
  • Comes with a FREE instructional video

What we didn’t like

  • Too firm when new but softens up after some use

2. RumbleRoller Textured Muscle Foam Roller

RumbleRoller Muscle Foam Roller

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+ 5-inch diameter foam roller

Boasting of its ability to burst out knots, the RumbleRoller is a versatile foam roller that is excellent for beginners. This roller features an innovative design.

Its surface has firm but flexible thumbs. As you roll over the roller, the ridges act like the thumbs of a massage therapist gently stretching your muscles.

The flat surface between the bumps helps in soft tissue displacement. This RumbleRoller foam roller provide relief to any type of muscular pain and restore flexibility. 

The RumbleRoller is available in two colors (blue and black) and three sizes (lengths).

  • 12-inch RumbleRoller: Ideal for traveling. It can fit snugly in your carry-on suitcase, backpack or gym bag.
  • 22-inch RumbleRoller: This is a mid-size roller. You can use it on your entire body.
  • 31-inch RumbleRoller: Bigger member of the RumbleRoller family. It is bulky, therefore ideal for use in one location. So, if you’re looking for a foam roller for use at home, you wont go wrong with this RumbleRoller.

You also get a free manual with some exercises to try out. 

What we liked

  • Waterproof and latex-free
  • Ideal for traveling athletes
  • Allows you to control the amount of pressure
  • Allows for deep-tissue work

What we didn’t like

  • Requires more strength to roll than the standard foam roller with a smooth surface. 

You may also like: The best foam rollers for shin splints to relieve shin pain.

3. AmazonBasics High-Density Foam Roller for Beginners

Amazon Basics Round Foam Roller


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The AmazonBasics foam Roller is one of the best foam rollers for back pain. It features a smooth surface, which is ideal for muscle rehab. 


The smooth AmazonBasics roller is available in four sizes; 12-inch, 18-inch, 24-inch, and 36-inch lengths. Choose a roller length that works for you best. 

This foam roller for beginners is made of high-density EPP covered with non-porous material to keep bacteria and liquids out and maintain the foam roller’s firmness even after heavy use. 

Amazon Basics Round Foam Roller for Exercise and Recovery

What we liked 

  • Ideal for different body shapes
  • Great for use after HIIT workout recovery 
  • Easy to clean
  • Compact size; portable

What we didn’t like 

  • Does not have warranty

4. Hyperice Vyper 2.0 Vibrating Fitness Roller

Hyperice Vyper Vibrating Foam Roller

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A vibrating foam roller works faster than a standard foam roller. It delivers rapid pulses that helps in blood circulation, enabling your body to recover faster.

If you’re looking for a roller to help increase circulation and flexibility and reduce soreness, look no farther than the Hyperice Vyper 2.0 Vibrating Fitness Roller.

Hyperice Vyper 2.0 Vibrating Fitness Roller features

The Vyper 2.0 is one of the best foam rollers for beginner and a powerful one at that. It works 2x faster than a regular foam roller and offers a higher level of vibration compared to other vibration rollers.


With Vyper 2.0 you get three vibration levels (45, 68, and 92 Hz). The first setting is ideal for beginners. The vibration works deep into the muscles, loosening muscles, reducing soreness, and boosting circulation. One thing you’ll like is its battery, which gives you up to 2 hours of massage time when fully charged.

Hyperice Vyper Vibrating Foam Roller for Recovery and Myofascial Release

What we liked 

  • This foam roller for beginners is TSA-approved (You can travel with your Vyper 2.0)
  • Lightweight – under 3 pounds
  • Ideal for myofascial release

What we didn’t like

  • A bit loud
  • Costlier than other rollers

5. NextRoller 3-Speed Vibrating Foam Roller

Nextrino 3 Speed High Density Body Massager Roll

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The NextRoller 3-Speed Vibrating Foam Roller has earned the trust of professional athletes in the NFL, MBL and NBA, so you’ll want to know more about it.


This roller uses cutting-edge vibration technology to offer fast relief to aching muscles on your back, hamstrings, quads, knees, and more. You will have 3 settings to choose from:

  • 1200 rpm, 20hz – Low intensity
  • 2400 rpm, 40hz – Medium intensity
  • 4000 rpm, 60hz – High intensity

NextRoller foam roller incorporates vibration to help in flexibility and recovery after rigorous workouts such as running, yoga, CrossFit and more. It comes with a charging cable, so it’s easy to use the roller anywhere.


When fully charged, you get up to 2 hours of massage time. This is more than enough time to workout those knots on your back, hamstrings, quads and more. NextRoller has a carry handle which makes it easier to carry your roller.

Nextrino Vibrating Foam Roller features

What we liked 

  • This foam roller for beginners is lightweight – roughly 4 pounds
  • Its pattern allows you to address more concentrated areas
  • Ideal for use when traveling

What we didn’t like

  • Not ideal for use on the neck or head
  • Has lower levels of vibration than the Hyperice Vibrating Roller

6. TriggerPoint Grid Foam Roller

TriggerPoint GRID Foam Roller Deep Tissue Massager


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+ Weight limit: 500 pounds

Another roller that you should consider is the TriggerPoint Grid Foam Roller. This roller is designed using EVA foam and has a hollow core. The design can withstand long-term heavy usage. So, what makes this roller the best foam roller for beginners?

Well, for one, its unique construction.


This innovative design provides different foam patterns and densities. TriggerPoint Grid Foam Roller has three different zones that are designed to feel like palm, fingers, and fingertips massages.

Due to its hollow core, it weighs only 1 pound, making it one of the lightest foam rollers on the market. At 13 inches long, it is small enough to pack into your backpack or carry-on luggage.

man using TriggerPoint GRID Foam Roller

What we like

  • Ideal for myofascial release and self massage
  • Can hold up to 500 pounds
  • Ideal for stretching the lower back

What we didn’t like

  • A bit difficult to use on the upper back

7. TriggerPoint Grid STK Handheld 

riggerPoint STK Handheld Roller

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If you’re looking for a handheld foam roller to meet your needs, we recommend the TriggerPoint STK Handheld Roller. The STK’s surface features the same innovative 3D GRID pattern design found on other TriggerPoint foam rollers.


The main difference between this roller and others in the TriggerPoint family is its size and method of application. Unlike traditional rollers where you have to be on the floor or a flat surface, the STK allows you to use it while seated or standing.


Its GRID surface is ideal for targeting large muscles such as quads while its AcuGRIP handles are ideal for targeting specific areas. The STK is available in two densities – GRID STK (regular) and GRID STK-X (extra firm).  

Both rollers measure about 21 inches, which is long enough to use on your back. STK weighs 0.32 ounces and is a must have for anyone looking for an innovative handheld foam roller.

TriggerPoint GRID STK Handheld Foam Roller

What we liked

  • Helps burst out knots and relieve muscle tension
  • Lightweight compared to other handheld rollers

What we didn’t like

  • Somewhat difficult to use on the back

8. Rollga Foam Roller

Rollga Foam Roller - Standard Foam Version

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Featuring a unique design, the Rollga Foam roller is an award-winning roller that is uniquely tailored for trigger point therapy, massage, and self myofascial release. This study shows how to use a foam roller for myofascial release. 


Its uniquely contoured design allows it to bypass the bone structure (spine, shins, and more) and ensures it reaches the trigger points that a regular foam roller can’t reach without causing any pressure on the bones.


Rollga also works perfectly to relieve pain from shin splints. This fascial roller measures about 18 inches, which is big enough for your body and is still small enough to fit into a backpack or gym bag.

But wait, there’s more. When you get this roller, you get instant FREE access to the Rollga app, which will guide you through stretches and exercises. Also, their website has some awesome exercises for you try out.

Multifunctional Rollga Foam Roller

What we liked

  • Gentle on your bones
  • Eco-friendly (recyclable)
  • More affordable than other contoured foam rollers
  • Comes with a nylon strap for easy transportation

What we didn’t like

9. Brazyn Morph Bravo Trek Foam Roller 

Brazyn Morph Foam Roller


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If you’re looking for a foam roller to carry with you on your travel, we recommend a lightweight and collapsible roller. The Morph Bravo foam roller by Brazyn is the world’s first collapsible roller and has been featured on Shark Tank. If the Sharks like a product, you bet it’s good.


This roller’s surface features a less bumpy surface which makes it one of the best foam rollers for beginners. The surface is designed to feel like a massage therapist’s thumbs. For true portability, it collapses to a height of 1.85 inches.


This makes it easy to pack in any gym bag or bag pack. To collapse your Morph Bravo, simply press the tabs at the end of the roller.  It weighs just 1.5 lbs making it the best travel foam roller on the market.

Brazyn Morph Collapsible & Lightweight Roller

For ease of use, the manufacturer has included pull strings at each end of the roller to help you expand it. So, how much weight can the Morph Bravo hold?

Well, this roller has been tested by 350lbs sumo wrestlers and found to be worthy. This roller is durable, firm, and easy to use. Your package will include the Bravo roller, mobility deck, and a travel pouch.

Brazyn Morph Foam Roller features

What we liked

  • This beginner foam roller comes with a Morph Mobility booklet to guide you through exercises
  • Easy to set up (takes 2 seconds to expand or collapse)
  • Portable and sturdy

What we didn’t like

  • Not for you if you don’t like bumpy ridges
  • Pricier than most rollers in this reviews list

10. TriggerPoint NANO Foot Roller Massager 

TriggerPoint NANO Foot Roller Massager

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+ 6-inch long foam roller

Another TriggerPoint roller! Yes, we are fond of TriggerPoint Performance Therapy products, and this particular roller is designed for your feet and forearms. It is especially helpful to people suffering from plantar fasciitis.


 At about 6 inches (16.5cm), this roller is long enough to cover an average foot. The Nano foot roller is small enough to fit into your gym bag or purse. You can use your foot roller at home or in the office. Like other TriggerPoint foam rollers, it features a foam surface with patterns designed to feel like fingertips massage.

This surface with ‘ridges’ helps promote blood circulation and relieve foot pains. The NANO roller is available in two densities – regular (orange) and extra firm (X-black).

TriggerPoint NANO Foot Roller Massager two densities

What we liked

  • Comes with a 1-year warranty
  • This foam roller for beginner features a sturdy and durable design
  • Affordable and lightweight (8 ounces)

What we didn’t like

  • The nodules feel too soft to have an effect on people with plantar fasciitis

Benefits of Foam Rolling

Foam rolling has countless benefits, and we’re mentioning the main ones here:

1. Increases blood flow– Your body is made of connective tissue called fascia. This tissue is prone to wear and tear due to physical activities. One of the best ways to regenerate muscle tissue is by increasing blood flow, through foam rolling on the areas where the tissue has broken down. The blood then carries the nutrients necessary to regenerate the broken tissue.

2. Minimizes injury risk– As we said earlier, foam rolling increases circulation and this, in turn, improves your range of motion. A well coordinated body is less likely to get hurt during workouts. And in case you hurt yourself, self-massage will decrease your recovery time.  

3. Saves you money- Let’s admit it; we like saving money. And any fitness equipment that can help me save some dough, I take it without hesitation. A foam roller for beginners is designed to work like a massage therapist’s hands. So, in case you want to save those few hundred you pay your masseuse, get a foam roller.



Buyer’s Guide – How to Pick the Best Foam Roller for Beginners

Before you select what you think is the best foam roller for beginners, here’s what you should look for.

1. Decide on the type of foam roller you want/need

The most common types of foam rollers include:

  • Low-density foam rollers: These are the softest and lightest rollers on the market. If you have sore muscles from an intense workout session, we recommend you use a low-density foam roller.
  • Medium-density foam rollers: We recommend these rollers for both beginners and seasoned athletes. You can use this type of foam roller for stretches or specific exercises.
  • High-density foam rollers: These types of rollers are ideal for a more concentrated myofascial release.  Dense foam rollers are the best choice for seasoned athletes.

Picking the Best Foam Roller

2. Compare the foam roller surface

  • Smooth: Standard foam rollers have smooth surfaces. These types of foam rollers are ideal for beginners. The even surface provides a gentle massage. Smooth rollers are made of either firm or soft material. We recommend you pick one that is constructed from a firm material for durability.
  •  Knotted/Bumpy foam rollers: These types of rollers look kind of scary because of their ridges. But, there is nothing to be scared of. The ridges are ideal for targeting “digging in” knotted parts on your muscles.
  • Vibrating foam rollers: Now these are the “Hulk” in the foam roller world. They are rollers on steroids. These foam rollers are more powerful than the standard foam rollers. A vibrating roller uses a powerful motor to deliver the vibration intensity needed.

3. Determine the best size for you

So, which size is perfect for beginners? Big or small? Long or short? Well, this depends on your preference. Foam rollers come in different lengths such as:

  • 12-inch roller- Rolls one area at a time. Ideal for travel.
  • 18-inch foam roller- Ideal for hamstrings and quads
  • 20-24-inch roller- Preferred by most athletes. Rolls the whole body perfectly.
  • 31-32-inches- Best for wide/large areas like your back.

Big foam rollers are best for people with back pain. Small rollers are ideal for someone who wants to roll their forearms, IT bands, and feet. Pick a roller that best meets your needs.

Final Thoughts

Blue LuxFit Extra Firm Speckled Foam Roller

Choosing the best foam roller for beginners from the thousands available on the market can be tricky. This guide on the best foam rollers for beginners will help you select a roller that will meet your needs and last for a long time. Don’t forget to let us know about your experience once you get to use your roller.


1. Which foam roller to buy?

When selecting your first foam roller, we recommend you pick one with a smooth surface. As your body becomes more accustomed to foam rolling, introduce a bumpy roller or a vibrating roller to burst out knots.

2. Are foam rollers good?

Let’s admit it: Most of us look for the answer to this question after the first foam rolling session. Normally, for the first few days, your body will get sore from foam rolling, but it will hurt so good. Our advice: Foam rollers are good for both beginner and seasoned athletes, so don’t stop rolling.

3. How long to foam roll?

Well, this totally depends on how fast your roller can burst out knots. A vibrating foam roller works faster than the traditional roller. From experience, I’d recommend you roll each muscle group for 2 minutes. Do it longer for specific areas with knots like your back, quads, IT bands and more.

4. Does foam roller help cellulite?

No one likes the ugly dimples that appear on the butt and legs. Foam rolling does help reduce the appearance of cellulite albeit only for a short period. If you’re looking for a long-term solution, you should start considering other methods.