Ankle weights are an easy way to amp up your workouts. We asked fitness trainers to share their favorite ankle weights and tips for how to use them effectively.
One thing is certain: Ankle weights are a genius addition to any workout routine. They can help you take your gym adventure to the next level, and even better: They’re relatively inexpensive, effortless to use, and take up very little space in your home storage or gym bag.
“They allow you to easily add resistance to any bodyweight exercise that involves lifting your leg,” says Michael Matthews, C.P.T., author of Bigger Leaner Stronger. The action ultimately translates to more calorie burning and muscle toning, he adds.Meet the Experts: Michael Matthews, C.P.T., author of Bigger Leaner Stronger; Cori Lefkowith, N.A.S.M.-C.P.T., founder and owner at Redefining Strength and author of The STRONG System; Janet Lee, fitness instructor and author of 20 Minutes, 4 Weeks, 1 Dynamite Body!: Tone & Trim in No Time!; celebrity fitness trainer Ridge Davis; Elaine Studdert, an ACE-certified trainer based in Westchester, NY; Gail Hart, pilates instructor and personal trainer at Life Time; et al. Even light ankle weights make a huge difference because they “change how the load is distributed during movement,” explains Cori Lefkowith, N.A.S.M.-C.P.T., founder and owner at Redefining Strength and author of The STRONG System. “This placement makes muscles work harder, making them great for isolation work, higher-repetition activation exercises, and low-impact training when joint stress or grip strength may be a concern.”You can use them to upgrade your mindful walks, boost your yoga practice, strengthen your core, or elevate your weight loss cardio. They’re also “helpful for controlled rehab and slow, deliberate exercises—especially during physical therapy or controlled drills for some athletes,” says Gail Hart, pilates instructor and personal trainer at Life Time. Ready to find the best ankle weights for your fitness needs and comfort level? Keep scrolling for expert-approved recommendations. Bangles Celebrity fitness trainer Ridge Davis loves these weights because they’re stylish and functional. “The weight is distributed evenly, and they stay in place comfortably no matter how much jumping or movement you do,” he says. Bonus: They also come in six colors, including charcoal and deep blue, and you can wear them on your arms or legs. Many ankle weights can veer, aesthetically, to bleak and utilitarian, but not these—which could be the push you need on the days when you really don’t want to workout. Ankle Weights If you’re looking for a no-frills set of ankle weights, these are your match. They are adjustable in size and weight, thanks to a velcro-hook-and-loop closure and removable sandbags that can make each cuff go from 0.5 to 2.5 lbs, great for growing with your progress.They’re lined with smooth polyester and will blend in easily with neutral workout clothing. “No-nonsense color and usage, correct weight, and comfortable enough fit,” wrote an Amazon shopper. “It does what it's supposed to, and that's enough.” Ankle Weights This pair of ankle weights has little pockets so you can add or subtract weight, depending on how much resistance you need for a particular exercise. “These are simple and they work—there’s no need to fuss with anything too complex, which will make you less likely to use them,” says Matthews.Lefkowith adds that she prefers adjustable weights like these over fixed cuffs “because they allow you to progress resistance gradually instead of being locked into one weight,” she says. “That makes them far more useful long-term and more versatile across a wide range of movements.” Ankle Weights If you don’t feel like fussing with mini sandbags mid-workout, these are another cuff that offer adjustable weight in the form of removable stainless steel blocks that are wrapped in silicone and affixed to a flexible elastic band. You can strip them all the way down to two blocks each or add up to six more, for a total of eight. The silicone is easy to clean and comes in a range of fun colors. “They fit great, and do not slip up and down as I build up my thigh and calf muscles,” an Amazon shopper wrote. “They appear well made and the velcro is easy to tighten and loosen as needed.” Ankle Weights The brand known for for their versatile resistance bands also makes highly-rated ankle weights. While the outside is made of neoprene, the inner part that touches your skin is made of soft terrycloth. There’s also a reflective trim for outdoor safety.Reviewers say that they’re very easy to wear, have good velcro strength and weight distribution, and fit perfectly snug without being too tight. They’re often used in clinical settings for physical therapy and surgery recovery. Adjustable Wrist and Ankle Weights Set The two biggest pros of these cuffs are that they are velcro-free and they’re beginner-friendly, thanks to their low weight offerings. The magnet eliminates the possibility of velcro wearing down or scratching your skin. And the silicone material wicks away sweat and is easy to clean.Putting them on does take a learning curve because of the magnetic closure, but reviewers say they get the job done. Adjustable Ankle Weights “I love that these ankle weights allow you to add up to 10 lbs per leg,” says Davis. Even when you make them heavier, they still fit comfortably and securely throughout your workout. The cotton material is breathable and absorbs sweat quickly. On Amazon, they have over 11,000 five-star ratings.One reviewer said: “These weights have significantly upped my workout routine, providing the perfect amount of resistance to enhance my exercises. The adjustable feature is fantastic for gradually increasing intensity, and the straps fit comfortably and securely without slipping during workouts. The durability and quality of the materials are impressive, ensuring they hold up well over time.” Ankle Weights If you want a soft, cushion-y feel, go for these ankle weights, says Davis. The broad velcro strap secures the weight in place and prevents slippage. Plus, this pair is comfy without being bulky, notes Janet Lee, fitness instructor and author of 20 Minutes, 4 Weeks, 1 Dynamite Body!: Tone & Trim in No Time! The mesh outer layer allows for ventilation during sweaty workouts and the inner lining prevents chafing, no matter how intense your moves get. That explains why they have over 4,000 five-star ratings on Amazon. “These ankle weights are surprisingly comfortable and easy to wear,” one shopper wrote. “The adjustable straps make it simple to get a secure fit without digging into the skin, and they stay in place even during longer workouts or walks.” Ankle Weights These weights come in a set suited for everyone—from one pound total for the set all the way up to 15 lbs, so, if you remain loyal to this style, you’ll never run out of opportunities to challenge yourself.These are made of moisture-absorbing cotton, and a strong D-ring assists a secure, adjustable closure and fit. “They’re also affordable and come in fun colors,” says Elaine Studdert, an ACE-certified trainer based in Westchester, NY. If orange isn’t your style, choose from green, purple, black, grey, royal blue, or sky blue. Ankle Weights “These 1.5 pound weights are designed to be more plush and comfortable, so they shouldn’t scratch your skin or move around during exercise,” says Lee. They feature an adjustable strap that makes it easy to keep them in place, and a purchase of them comes with a 14-day trial to Pvolve’s on-demand platform which features over 1,400 at-home workouts that can help you put the weights to the test. Pvolve workouts, in general, are designed to be low-impact, high-result, which is why Jennifer Aniston is a proud ambassador for the brand. Reviewers also say these weights, in particular, are well made. Ankle Weights If you’re looking to try ankle weights for the first time and don’t want to make a huge investment just yet, these are a helpful beginner pair. You don’t have to fuss with adjusting the weight, but rather, there’s a good range of weights to choose from. Simply slip them on and get to lifting.One Amazon reviewer wrote: “They're comfortable to wear, with adjustable straps that keep them secure without digging into the skin. The weight is well-distributed, so they don't shift around during movement. Whether I'm using them for walking, leg lifts, or physical therapy, they add just the right amount of resistance. A simple, effective tool to level up your workouts!” Adjustable Ankle Weights Set “Because these are adjustable from 0.5 to 5 lbs per cuff, they’re a great option for progressing exercises,” says Studdert. To top it off, the brand offers a one-year replacement or refund guarantee if you’re not happy with your purchase.They’re extra padded, double-stitched for maximum strength, and made by women, for women, which explains all the rave reviews. “Love these weights!” an Amazon shopper wrote. “Very comfortable to wear and so easy to put on.” How to choose the best ankle weights ✔️ Find a pair that feels comfortable. “Make sure the weights fit securely and comfortably,” says Studdert. “Ankle weights should enhance your workout, not interfere.”✔️ Choose ankle weights that allow you to adjust weight. “Keep in mind that heavier is not always better,” says Chris Gagliardi, an ACE-certified trainer. . ✔️ Go for high-quality ankle weights. As with any kind of workout equipment, the cheapest likely won’t be the best, so, at the very least, aim for a price point somewhere in the middle. Does wearing ankle weights actually work? Yes, ankle weights are a great way to intensify any workout—from walking to strength training—and can help target and tone specific muscles, which can also be applicable in physical therapy. What is the best weight for ankle weights? “Ankle weights don’t need to be heavy to be effective,” says Lefkowith. “For most beginners, I recommend a set that goes up to about 10 lbs, which allows plenty of room to progress. More advanced exercisers who plan to use them for full-body movements may consider options that go up to 20 lbs. Because of how the load is placed, even light weights can make exercises feel surprisingly challenging, and many people are surprised by how difficult even one to three lbs can feel. Heavier isn’t better. Proper tension and movement quality matter far more than the amount of weight used!” How to safely use ankle weights “Keep in mind, because ankle weights are placed on your legs, they can alter the way your body moves, which makes it especially important to pay attention to your technique,” says Daria Gambles, founder of the fitness studio Contour. For instance, she explains, if you’re doing a squat while wearing ankle weights, it’s crucial to have good stability in your feet and core before you start, because the weights can throw your off balance.If you’ve never used ankle weights before, ease into exercising with them. “Keep your speed slow and the weight low,” says Gagliardi. “Be mindful of how you feel both during and after the activity to see how your body is responding to the weights.” Listen to your body and stop if you feel pain or discomfort. How we chose the best ankle weights We consulted multiple fitness experts including Matthews, Lefkowith, Hart, Gambles, Gagliardi, Lee, and others to gather their opinions on the best ankle weights and how to use them. We also combed through reviews and product specs to find the best ankle weights. Why trust us For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.
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