Ankle and wrist weights are among the smallest and cheapest pieces of home fitness equipment. They strap around your lower legs or wrists and add a little resistance to movements that would otherwise use only your body weight. Used well, they can make leg lifts, glute work and some arm and shoulder exercises more challenging without taking up any floor space. Used poorly, they can strain joints. This guide covers how to choose them and use them sensibly at home. It is general information; if you have joint problems, an injury or a health condition, ask a doctor or physical therapist which exercises suit you.
What ankle and wrist weights are good for
These weights add load to the end of a limb, which makes some exercises harder with only a small amount of weight. They are often used for:
- Floor-based leg exercises, such as side-lying leg lifts, glute bridges with a leg raise, donkey kicks and fire hydrants
- Standing leg exercises done slowly, such as standing hip extensions, side leg raises and marching in place
- Lower-body work in Pilates-style and barre-style routines
- Light shoulder and arm movements, such as arm circles, front and lateral raises and controlled punches for wrist weights
- Rehabilitation exercises, when prescribed by a physical therapist
They are less useful for building a lot of strength. For heavier work, dumbbells, kettlebells or resistance bands usually make more sense. See adjustable dumbbells explained and resistance bands explained.
Why many trainers advise against walking or running in them
It is tempting to strap on ankle weights for a walk or a run to burn more energy. Many physical therapists and trainers advise against this. Weight at the ankle or wrist increases the load on joints and tendons with every step or swing and can change your natural gait or arm movement, which may contribute to strain on the knees, hips, ankles, shoulders or elbows. If you want to make walking harder, increasing pace, adding hills or intervals, or using a weight vest designed for walking are common alternatives. See choosing a weight vest for home workouts and starting a walk-run plan with an app.
The same logic applies to fast, ballistic movements such as kicks and jumps with ankle weights. Slow, controlled movements are generally the better fit.
Styles and weight options
- Fixed-weight cuffs have a set weight sewn in, usually in small amounts. They are simple and cheap.
- Adjustable cuffs have pockets with removable weight inserts, so you can add or remove weight as you progress.
- Wrist weights and weighted gloves are smaller versions for the wrists or hands.
- Weighted bangles or bracelets are a newer, sleeker style, typically in lighter weights.
Ankle and wrist weights are commonly sold in small increments, often a pound or two per cuff. For most people, lighter is better to start, especially for exercises where the weight is far from the joint.
Fit and comfort
- Snug but not tight. The cuff should not slide or bounce, but it should not dig in or cause numbness or tingling.
- Secure closure. Hook-and-loop straps are common. Check that the strap is long enough and that the closure holds during movement.
- Soft lining. Padded or soft fabric helps prevent rubbing, especially on bare ankles.
- Positioning. Ankle weights usually sit just above the ankle bone. Wrist weights sit just above the wrist joint. Follow the maker's guidance.
- Wear socks or long pants if the cuff rubs on bare skin.
Using them safely
- Warm up first with a few minutes of easy movement. See warming up before home strength.
- Learn the movement without weight before adding load.
- Move slowly and with control, especially on the way down.
- Keep your core and back steady. If you have to arch your lower back or swing to lift your leg, the weight is too heavy.
- Stop if you feel joint pain, pinching or discomfort that is more than normal muscle effort.
- Take the weights off between exercise sets if they are uncomfortable to wear for long.
A good mat helps for floor exercises; see using a yoga mat for Pilates and floor workouts.
Progressing over time
Progress gradually. Before adding weight, you can add repetitions, slow down the tempo, pause at the top of a movement or add a set. When an exercise feels easy with good form for several sessions, add a small amount of weight. Adjustable cuffs make this easier. Our guide to progressive overload without a full rack explains these ideas.
The U.S. Physical Activity Guidelines recommend muscle-strengthening activities that involve all major muscle groups on two or more days a week for adults. Ankle and wrist weights can be one part of that, alongside other tools.
Who should take extra care
Ankle and wrist weights may not suit everyone. Talk to a doctor or physical therapist first if you have arthritis, joint replacements, recent injuries, osteoporosis, balance problems or a heart condition, or if you are pregnant. Older adults sometimes use light weights as part of strength and balance programs, ideally with guidance from a professional. Our guide to low-impact home workouts with apps has gentler options.
Care and storage
Wipe weights down after sweaty sessions with a damp cloth and mild soap, if the maker allows it, and let them air dry. Do not put them in a washing machine unless the label says you can. Check stitching and straps regularly, since a split seam can leak filling. Store them off the floor where children and pets cannot chew on them. See caring for home gym equipment.
A simple starting plan
- Choose a light pair, or adjustable cuffs.
- Pick four or five slow floor or standing exercises.
- Do one or two sets of 10 to 15 controlled repetitions per side.
- Add repetitions before adding weight.
- Skip walking or running in them.
Bottom line
Ankle and wrist weights are inexpensive, compact and useful for controlled leg, glute and light arm exercises. Choose a light, comfortable, secure pair, move slowly with good form, progress gradually and skip using them for walking, running or fast kicks.
About this guide
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