Are Ankle Weights Good for Walking? The Real Truth About Ankle Weight Benefits
- Amira Lamb
- Aug 28
- 8 min read
You've probably seen people walking around with ankle weights strapped on, and wondered: are these actually doing anything, or is this just another fitness trend?
I get asked about ankle weights constantly, especially whether they're worth adding to walks or workouts. People have even asked me if they'd be good for cardio kickboxing classes (absolutely not!). The honest answer? They can be useful under some circumstances, but they're definitely not the game-changer that some fitness influencers make them out to be.
Let me break down what ankle weights actually do, when they're worth using, and when you're better off skipping them entirely.
What Ankle Weights Actually Do (No BS)
Ankle weights add resistance to your movements, which can make exercises more challenging. That's it. They're not going to transform your body or replace a proper strength training routine, but they can serve a purpose in specific situations.
What ankle weights can realistically do:
Add mild resistance to bodyweight exercises
Make walking slightly more challenging
Target specific muscle groups during floor exercises
Provide convenient resistance for travel or home workouts
Help with rehabilitation when prescribed by a physical therapist
What ankle weights can't do:
Replace actual strength training with progressive overload
Magically burn tons of extra calories
Create significant muscle growth on their own
Fix poor movement patterns or form
Are Ankle Weights Good for Walking? The Research
This is probably the most common question I get, and the answer is more nuanced than you might expect.
Potential benefits for walking:
Burns slightly more calories (typically 5-15% more)
Can improve leg strength over time with consistent use
May enhance balance and proprioception
Convenient way to add resistance without gym equipment
The downsides nobody talks about:
Can alter your natural walking gait
May increase stress on joints, especially knees and ankles
Risk of overuse injuries if you do too much too soon
The calorie burn increase is pretty modest
The verdict: Ankle weights can make walking more challenging, but whether they're "good" depends on your goals and current fitness level. For most people, walking at a faster pace or adding hills will give you better results with less injury risk.
Now, can you imagine the downsides of wearing ankle weights in something like a cardio kickboxing class? The fast, explosive movements combined with added weight would be a recipe for injury - altered movement patterns, increased joint stress, and higher risk of strains or sprains. This is exactly why understanding when NOT to use ankle weights is just as important as knowing when they might be helpful.
Are Ankle Weights Worth It? My Honest Assessment
This depends entirely on what you're trying to accomplish and what alternatives you have available.
Ankle weights are worth it if:
You want to add mild resistance to bodyweight exercises
You're doing physical therapy exercises that call for them
You have limited space/equipment and need portable resistance
You're doing specific exercises targeting glutes or hip muscles
You enjoy the feeling of added challenge during walks
Skip ankle weights if:
You're expecting major muscle growth or fat loss
You have knee, ankle, or hip issues
You're already doing regular strength training
You're looking for significant fitness improvements
You want the most efficient use of your workout time
Are Ankle Weights Good for Running? (Spoiler: Usually No)
I'll save you some time here: ankle weights and running don't mix well for most people.
Why ankle weights + running is problematic:
Significantly alters your running biomechanics
Increases impact forces on joints
Higher injury risk, especially to knees and ankles
Can develop bad movement patterns
The benefits don't outweigh the risks for most runners
Better alternatives for making running harder:
Hill training or incline work
Speed intervals
Weighted vest (distributes weight more evenly)
Resistance band exercises for runners
Proper strength training off the track
When Ankle Weights Actually Make Sense
Despite my generally lukewarm stance on ankle weights, there are specific situations where they can be useful:
Physical therapy and rehabilitation: When prescribed by a PT for specific muscle activation or strengthening protocols.
Targeted glute and hip work: For exercises like side-lying leg lifts, clamshells, or specific Pilates movements where you want to challenge those muscles.
Convenience factor: When you're traveling or don't have access to other equipment and want to add resistance to bodyweight exercises.
Specific sports training: Some athletes use them for sport-specific drills, though this should be done under professional guidance.
Active recovery days: Light resistance for gentle movement when you want to move but not stress your system.
The Exercises Where Ankle Weights Actually Help
If you're going to use ankle weights, here are the exercises where they make the most sense:
Side-Lying Leg Lifts Lying on your side, lift your top leg straight up. The ankle weight adds resistance throughout the range of motion, targeting your glutes and hip abductors.
Side-Lying Hip Adduction Lying on your side with your top leg bent and foot planted in front of you, lift your bottom leg. This targets your inner thigh muscles (hip adductors) which are often neglected.
Glute Kickbacks On hands and knees, lift one leg straight back. The ankle weight challenges your glutes and hamstrings while requiring core stability.
Standing Hip Abduction Standing tall, lift one leg out to the side. This targets your glute medius, which is crucial for hip stability.
Hip CARS (Controlled Articular Rotations) Ankle weights can be effective for focused mobility and functional range of motion work. During hip CARS, the added resistance helps strengthen your muscles through their full range of motion while improving hip mobility.
Barre Class Exercises Many exercises you'd do in a barre class - like small pulses, leg circles, and attitude lifts - can benefit from the added resistance of ankle weights for increased muscle activation.
Seated Leg Extensions Sitting in a chair, extend one leg straight out. This can help strengthen your quads, especially useful for people recovering from knee issues.
Fire Hydrants On hands and knees, lift your knee out to the side. Ankle weights make this glute exercise more challenging.
Notice a pattern? These are all controlled, isolated movements where the added weight can actually target specific muscles without messing up complex movement patterns.
How to Use Ankle Weights Safely (If You Choose To)
Start ridiculously light: 1-2 pounds max when you're beginning. Most people grab weights that are way too heavy.
Master the movement first: Perfect your form without any weight before adding resistance.
Listen to your joints: Any pain in knees, ankles, or hips means you should stop immediately.
Progress gradually: Add weight or reps slowly over time. This isn't a race.
Use them strategically: Pick specific exercises where they make sense, don't just strap them on for everything.
Take breaks: Don't use ankle weights every day. Your joints need recovery time.
What to Look for If You're Buying Ankle Weights (Plus My Honest Product Reviews)
Adjustable weight: Look for weights where you can add or remove weight as needed.
Comfortable padding: You'll be wearing these against your skin, so comfort matters.
Secure fastening: Velcro that actually stays put during movement.
Weight range: 1-5 pounds per ankle is plenty for most people.
Easy to clean: You're going to sweat in these, so washable materials are a plus.
Reasonable price: Don't overspend on fancy features you don't need.
My Personal Ankle Weight Recommendations
For Style and Comfort: Bala Bangles I own a pair of these and they're hands down the most stylish and convenient ankle weights I've used. The design is minimalist and sleek, they're incredibly comfortable for extended wear, and they're perfect for Pilates, barre classes, walking, and low-impact exercises. If aesthetics and comfort matter to you (and you don't need heavy resistance), these are worth the investment. [Amazon affiliate link]
For Adjustability and Performance: Sportneer Adjustable Ankle Weights If you want the ability to increase resistance over time and need something more versatile for progressive training, Sportneer makes the highest-quality adjustable ankle weights I'd recommend. They're durable, offer incremental weight increases, and can handle more intense workouts. Perfect if you're serious about using ankle weights long-term. [Amazon affiliate link]
What I DON'T Recommend (From Personal Experience)
CAP Adjustable Ankle Weights: I actually own these too, and while CAP is a well-known budget brand, I can't recommend them. They're bulky, uncomfortable for walking or extended wear, and the materials feel rough against skin. The closures don't stay secure during movement, which is frustrating and potentially unsafe. While they're cheaper, it's worth spending a bit more for comfort and reliability - trust me on this one.
The Ankle Weight Alternatives That Can Work Better
Before you invest in ankle weights, consider these alternatives that might give you better results:
Resistance bands: More versatile, easier on joints, better for strength building.
Weighted vest: Distributes weight more evenly, better for walking/cardio.
Dumbbells or kettlebells: Much more effective for actual strength training.
Bodyweight progressions: Free and often more challenging than adding light ankle weights.
Hill training: Better way to make cardio more challenging.
Common Ankle Weight Mistakes I See
Using them for everything: Ankle weights aren't appropriate for all exercises. Don't just strap them on and do your normal routine.
Going too heavy too fast: Starting with 5-10 pound weights because "more is better." This usually leads to injury.
Ignoring pain: Joint pain is not normal and shouldn't be pushed through.
Expecting major results: Ankle weights provide mild resistance. Don't expect dramatic body changes.
Poor exercise selection: Using them for complex movements instead of simple, isolated exercises.
The Bottom Line on Ankle Weights
Ankle weights aren't magic, but they're not useless either. They're a tool that can be useful in specific situations, particularly for targeted exercises and when other equipment isn't available.
Are they good for walking? Sometimes, for some people, in small doses.
Are they worth it? Depends on your goals and what else you have access to.
Are they good for running? Generally no, unless specifically prescribed for rehabilitation.
The key is having realistic expectations. Ankle weights can add variety and mild challenge to certain exercises, but they're not going to revolutionize your fitness routine.
If you enjoy using them and they help you stay consistent with exercise, that's valuable. Just don't expect them to replace proper strength training or dramatically change your body composition.
My recommendation: If you're curious about ankle weights, try them for specific targeted exercises rather than general use. Start light, progress slowly, and listen to your body. But don't feel like you're missing out if you skip them entirely - there are usually better alternatives for most fitness goals.
Frequently Asked Questions About Ankle Weights
Q: How much weight should I start with for ankle weights?
A: Start with 1-2 pounds per ankle maximum. Most people think they need more weight than they actually do.
Q: Can I wear ankle weights all day?
A: No. Wearing ankle weights for extended periods can alter your movement patterns and increase injury risk. Use them only during specific exercises.
Q: Will ankle weights help me lose weight?
A: They'll burn a few extra calories, but the effect is minimal. A consistent exercise routine and proper nutrition matter much more for weight loss.
Q: Are ankle weights bad for your knees?
A: They can be if used improperly or if you have existing knee issues. The added weight changes how forces are distributed through your joints.
Q: How often should I use ankle weights?
A: 2-3 times per week maximum for the same activity, with at least one day of rest between sessions. For example, if you're doing ankle weight exercises on Monday, skip Tuesday and resume Wednesday at the earliest. Your joints and muscles need time to recover between sessions, especially since the added weight creates more stress than bodyweight movements alone.
Q: Can ankle weights replace gym equipment?
A: No. They provide very light resistance compared to proper strength training equipment. Think of them as a supplement, not a replacement.
The reality is that ankle weights are neither the miracle tool nor the joint-destroying menace they're sometimes portrayed as. They're just another piece of equipment that can be useful when used appropriately for the right goals.
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