Ankle weights have gone in and out of fitness fashion, but at the moment, they’re solidly on-trend. More than a cute workout accessory, though, they’re a tool you can use strategically to engage and challenge your muscles in a way that other free weights just can’t do.
“Ankle weights can be used to enhance walking and is also as a great way to provide resistance for traditional leg and performance exercises,” states Lindy Royer, PT, NCPT, a physical therapist and Pilates instructor. “Whether you’re looking to deepen the engagement of specific muscle groups or challenge your overall strength and stability, ankle weights can take your routine to the next level,” adds Bianca Melas, an Alo Moves Pilates instructor.
That said, ankle weights aren’t as harmless as they look. Using them incorrectly can even pose some risks, Royer cautions. We explored when and where ankle weights can be beneficial, which pairs to buy, and how to utilize them effectively while minimizing potential issues.
Benefits of Ankle Weights
Ankle weights can offer a variety of benefits when worn for your workouts or simply while walking. “When used while walking, loading the leg with ankle weights has been shown to have cardiovascular, metabolic, neuromuscular, strength, proprioceptive, endurance, and balance benefits,” shares Royer.
A study published in Research in Sports Medicine found that a three-month program of walking with ankle weights improved fall-related fitness and bone metabolism in elderly women. Walking with weights can be especially helpful in maintaining or improving physical function in older adults, although it can benefit walking ability in healthy individuals as well.
In addition to walking, using ankle weights during balance and resistance leg exercises can significantly increase strength, power, and performance. As Katie Call, a trainer from Sotomethod, puts it, “It’s a simple yet effective piece of equipment that’s versatile, portable, and easy to add to any routine. The minute you strap them on, you’re increasing time under tension—challenging your muscles and improving muscle endurance.”
To illustrate this point, another study conducted in Malaysia compared groups engaging in various forms of resistance training. The group wearing ankle weights during daily living activities for 20 minutes, three times a week, experienced significant improvements in waist circumference and body composition, underscoring the benefit of added resistance.
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Furthermore, a study published in Applied Sciences showed that students playing virtual reality games with ankle weights achieved higher heart rates, indicating more intense exercise when extra weight was involved.
Ankle weights also allow you to introduce hands-free resistance to bodyweight moves, making exercises like donkey kicks or prone hamstring curls more challenging. According to Melas, “Ankle weights are a game-changer for adding intensity to a Pilates workout,” especially during movements targeting the glutes, obliques, and inner thighs.
Drawbacks of Ankle Weights
Despite their benefits, many movements you’d perform with dumbbells—like squatting or deadlifting—are more common in daily life than moving with weights on your ankles. Therefore, one must proceed with caution: “Incorrect use of ankle weights can have some risks—particularly when worn while walking,” Royer explains. Walking with too much weight or for excessive distances can strain joints and connective tissues, leading to pain or injury. It’s crucial to gradually increase weight and time to build tolerance when starting an ankle weight walking program.
If you’re using ankle weights for non-walking workouts, there’s still a risk of compensating with improper form or engaging the wrong muscles. Call reminds us that even a pound can be significantly challenging when applied to a small muscle, like the hip abductor. However, the ease of removing the weights allows you to reassess your engagement as needed.
How to Use Ankle Weights
Ankle weights are particularly effective for Pilates, barre, and similar workouts that emphasize controlled movements and muscle activation. Melas suggests beginning with light ankle weights, between 1 to 2 pounds, saying they offer just the right resistance without compromising form. When considering weights for walking, Royer advises starting at 1 to 2 percent of the user’s body weight.
For those new to ankle weights, it’s best to stick to guided classes or specific moves designed with ankle weights in mind, ensuring proper technique.
Safety Tips
1. Master Bodyweight Moves First
Before adding ankle weights, ensure you can perform bodyweight exercises with good form. This prevents strains and injuries in your workouts.
2. Start Light
Experts recommend beginning with the lightest weights possible. Adjustable weights can help you gradually increase resistance as your strength develops without risking injury.
3. Maintain Good Form
Focus on your form during movements. If you notice compensations, it’s a good indication that the weight might be too heavy. Always prioritize alignment and control.
Best Ankle Weights to Shop
These stylish Bala Bangles are a secure and chic option for adding resistance and start at 1 pound each, perfect for those new to ankle weight training.
Recommended for their adjustability, Sportneer weights start at 1 pound, making them an affordable choice for new users.
