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Ankle Weights 101: Benefits, Exercises, and How to Use Them


Table of Contents

Hey fitness enthusiast! Have you ever heard about a popular fitness tool, ankle weights 101? People who perform strength training immediately think about adding an ankle weight. You may also be thinking of considering these small but worth addition. These mini sandbags around your ankles provide you with additional support during training.

You can wrap these ankle weights 101 around your ankles to increase strength & improve endurance. These weights can strengthen specific areas of your body that a dumbbell can not target. You can wear ankle weights 101 for walking, jogging, and body weight training to make your muscles work harder.

Are you wondering how adding ankle weights can help you in your fitness routine? Keep scrolling to know everything about ankle weight benefits and how to use them.

Ankle Weights & What is the Purpose of Ankle Weights


Ankle weights are small wearable weights built into a durable neoprene covering. You can secure them above your ankle joints with a strap. Additionally, you can wear them for daily activities.

You might be thinking about the purpose of these ankle weights 101. The primary purpose is to add weight and resistance to your body as you move. In this way, your muscles become firmer. Firm muscles result in strong muscles over time. Generally, the ankle weights increase the weight of below muscle groups:

  • Calves
  • Quads
  • Glutes

How to Use Ankle Weights?

If you want to add ankle weight, you can select weights between 1% to 2% of your body weight. Also, you can choose the ankle weights with removable sandbags to change the weight.

If you want to wear them during walking or jogging, start by wearing them a few days a week. The best option is to consult with a physician before adding an ankle weight. Only a physician can suggest the right weight as per your body’s needs and goals.

If you are using ankle weights as part of your workout, you can do different exercises to activate your hips, glutes, hamstrings, quadriceps, and calves. Leg lifts, glute lifts, and leg rotations are some common exercises to do with ankle weights to target specific areas of your body.

Benefits of Ankle Weights 101


There are numerous health benefits of ankle weights whether you use them for walking or a new workout routine. Bodyweight exercise is efficient, adding weight to your body forces you to exert more force than normal.

Here are a few primary benefits of ankle weights:

You may want to spice your bodyweight routine. Ankle weights are the best way to go!

The addition of extra weight to your body helps you get a more challenging workout. And it is not only beneficial for strength moves.

Research suggests that the addition of ankle weights and wrist weights to your workout routine helps you increase muscle mass.

Also, Read – Loose Skin After Weight Loss: How to Get Rid of It?

Can ankle weights 101 help you with fat loss?

Similar to all other resistant training, ankle weights reduce body fat and increase muscle mass. A research study that examined the effects of ankle weights on a group of participants shows promising results. Participants who wear 1.1 pounds of ankle and wrist weights had decreased body fat.

Ankle and wrist weight effects:

  • Body mass index
  • Waist circumference
  • Body fat percentage
  • Waist-to-hip ratio
  • Skeletal muscle percentage

You can improve your anthropometric parameters and body composition as part of your exercise routine.

Are you learning to walk again? Ankle weights will help you get back on your feet.

Balance is crucial to walking and performing all the daily activities. One study used ankle weights in the rehabilitation of stroke patients who were suffering from poor balance. Thirty hemiplegic stroke patients were divided into an incremental weight load group and a no-load group. The individuals walked on treadmills wearing ankle weights weighing 3% of body weight for four weeks and then increased to 5%. Both groups showed significant improvements in balance; the group wearing ankle weights showed an even superior improvement.

You might be familiar with the benefits of strength training & weight-bearing exercise. Ankle weights can improve bone health and prevent osteoporosis.

You can add ankle weights when walking, doing aerobic activities, and lifting weights. It will help you strengthen your bones by adding extra weights.

Also, it will increase the:

  • Muscle mass
  • Protect the bones
  • Improve balance

Have you ever noticed that proprioception decreases with age? Proprioception is the ability of the body to sense location, action, and movement. Joint positioning sense is an element of proprioception that is the ability to reproduce and perceive a predetermined joint position.

Research studies have indicated that ankle weights 101 on knee joints reposition proprioception in elderly individuals. If you are suffering from knee joint positioning, ankle weights may be helpful to maintain and improve it.

Exercises with Ankle Weights 101

Ankle weights are a great addition to lower body strength exercises. Moreover, it is good for several other exercises, such as:

  • High skips
  • Straight leg donkey kick
  • Kneeling side plank with leg lift
  • Single leg bridge
  • Superman pose
  • Knee to elbow
  • Single leg cross
  • Straight leg raise

Also, Read – Exercising on an Empty Stomach – Is It Safe to Workout?

Ankle Weights 101 – Final Words

Though injury risk due to ankle weights 101 is low, you can consider some safety factors. Extra weight can add stress to your joints. It targets specific muscle groups and can be used in conjunction with other exercise methods.

If you are a beginner, try incorporating ankle weights as you get stronger from using your body weight. Increase weight slowly to avoid overuse injuries. If you have any pain in your ankles, knees, or hips, you may want to avoid using ankle weights or decrease your weight. If you are pregnant, injured, or recovering from an injury, always check with a healthcare professional before starting any new exercise routine.

It is an excellent way to beep up your workout routine by adding extra weights. However, when starting ankle weights, ensure you are doing the moves correctly to prevent injury. Also, you can consult a trainer to help you find perfect workouts and moves with ankle weights.

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