Ankle weights are great for boosting endurance, increasing core strength, and toning your muscles. To find the best ankle weights for your fitness goals, you’ll want to consider some key factors like weight, fit, and adjustability. We’ll talk more about those in this guide and then show you our top 10 favorite ankle weights for 2024.

How to Choose the Best Ankle Weights

The ankle weights that you choose should be based on the activity that you plan to use them for. This activity will influence your decision on important factors like weight, fit, and adjustability. So, with your exercise of choice in mind, keep reading to learn more about each of those factors. Alternatively, you can head straight over to our section here to learn what kind of exercise ankle weights are best suited for.

Weight

Weight is the first factor to decide on. You need something heavy enough to add the right amount of challenge but light enough to avoid putting too much strain on your joints. Use this quick breakdown to help you better decide which weight range is best for you.

0.5 to 3 Pounds

Light weights are best for use in cardio activities since they won’t overly stress your joints. They are also easier to adjust to as you won’t have to change the mechanics of your movement.

3.5 to 5.5 Pounds

This medium weight range adds more intensity to your workout. For strength trainers, this is a great place to start if you’re thinking of adding wrist or ankle weights to your lifting or bodyweight training.

For experienced runners or dancers who have already had extensive experience using lighter ankle weights during workouts, you can consider moving up to these. If you do so, do it with caution and make sure to only wear them for shorter runs and lower intensity workouts.

6 Pounds and Up

Weights that are more than six pounds should not be worn for any kind of cardio, not even walking. The strain on your joints will be too much. These heavier options are much better suited to strength training or stationary workouts.

Fit and Material

The way the weights fit around your legs will depend on the material used to fill them, the straps used to hold them in place, and the outer material.

Iron shot or sand-filled weights like Reehut tend to be more comfortable since the sand is malleable and can mold around your joint. The strap should use durable Velcro or a buckle that won’t come loose, even if you’re moving around.

The outer material should be a soft, breathable fabric that won’t cause friction. Although, this is somewhat less important during stationary exercise where you’re not moving around as much.

Adjustability

Some ankle weights like the Gymenist come with removable weights so that you can actually adjust how heavy they are. These are a great option for strength trainers who don’t want to keep buying new weights every time they’re ready to up the intensity.

They’re also great for multi-sport athletes. You can take off a pound or two when you’re going for a run and add them back in on cross-training days.

The drawback to designs that allow you to add or remove weights is that they aren’t usually as moldable. That is, they won’t mold to the shape of your ankle and leg when you put them on. Because of this, you’ll need to be careful when using them for cardio.

If they move around a lot, they may increase the risk of injury, so test them out before you take them out for a longer-distance run.

As you browse through our list of ankle weights, think about what activity you plan to wear them during to help you decide which of the following is best for you.

Top 10 Best Ankle Weights 2024

1. Best Overall Ankle Weights: BalanceFrom GoFit Ankle Weights

Quick Facts:

• Weight: 1 lb. – 10 lbs.
• Adjustable: No

This is one of the most popular ankle weight products on the market, and for good reason. They’re suitable for a wide range of activities. They’re affordable and, above all, comfortable to wear.

Features and Design

The weights here are 5 pounds each, but this brand offers a variety of sizes ranging from 1 pound up to 10 pounds. They also make an adjustable pair that features sand-filled pouches in individual pockets allowing you to adjust the weight from 0 to 7.5 pounds.

The fabric is smooth and breathable, so your skin won’t feel suffocated or sticky while wearing them.

Use

This range and design make them great for all athletes and an especially convenient option for those who enjoy a variety of different activities.

They offer enough contouring and a secure fit for dancers, runners, and other cardio-based athletes. Meanwhile, strength trainers and yoga practitioners will benefit from the 5+ pound size options as well as the adjustable pair.

You can wear them on your wrists as well as your ankles. One inconvenience if you do wear them on your wrists, though, is that the Velcro straps are very strong. This is to ensure that they don’t slide around.

However, if you’re resting between sets and want to remove the wrist weights, it can get tedious having to undo the Velcro. So you might actually prefer something with weaker straps, like the JBM weights if you plan to use them mainly on your wrists or during workouts where you take frequent rests.

2. Most Versatile Ankle Weights: GYMENIST Pair of Ankle Weights

Quick Facts:

• Weight: 0.55-5.5 lbs.
• Adjustable: Yes

These compact and soft ankle wraps are great for ankles and wrists, making them ideal for a full-body strength training workout. The unique bar design makes them easy to adjust so you can get the perfect amount of resistance every time.

Features and Design

The metal bars provide maximum weight in as compact of a design as possible. They’re easy to slip in and out of the pockets on the wrap, too. At about ½ a pound each, they also provide a high degree of adjustability since you can modify the weight in ½ pound increments rather than 1-pound increments, as is more common.

The key flaw in this design is the use of metal bars to add weight. These bars are stiff and unmalleable, so they won’t give you that contoured fit that you would need if you’re using these on walks, runs, or while dancing. They’re much better suited to stationary exercises where your joint doesn’t need as much flexibility.

For a more malleable ankle weight that still offers some adjustability, try the Henkelion weights, which use sand-filled pouches instead of metal bars.

Use

When you adjust them to 2-3 pounds, they are safe for short walks, but they are best suited to stationary exercises like bodyweight workouts, yoga, or Pilates. The lack of flexibility makes them better suited to exercises where your joint doesn’t move around as much.

3. Best Budget Ankle Weights: REEHUT Durable Ankle/Wrist Weights

Quick Facts:

• Weight: 2 lbs. – 10 lbs.
• Adjustable: No

These durable weights offer a surprisingly affordable price for premium features like an iron shot filling and breathable cotton fabric that you usually only find on higher-priced options.

Features and Design

One of the unique features of this ankle weight is the iron shot filling. These are small pellets of iron, which is denser than sand. This means you can get the same weight as you would with sand, with less bulk.

More importantly, you don’t sacrifice that contouring fit that sand is famous for. The pellet form allows it to mold to your joint the same way that sand does.

These are a great option for those who plan to purchase a full range of different sizes. Each weight comes in its own designated color and size, so it’s easy to tell them apart. So, when you’re rotating through different sizes, you’ll quickly be able to identify the correct weight you’re going for.

You should be prepared for a pungent chemical smell when you first get these weights. More importantly, you should give them a few days laid out in the open air to off-gas, eliminating the smell. If you wear them immediately, your sweat seeping into the weight can trap that odor, making it last even longer. So, letting them breathe for a few days is important.

Also, the strap itself can be uncomfortable. If the weight doesn’t wrap fully around your ankle, the gap will expose your ankle to the scratchy Velcro strap. This is an especially high risk with the smaller weights, which are shorter than the larger ones.

Use

The unique iron shot filling makes these a great option for cardio. They can provide a fit that’s as secure as sand but less bulky, so they won’t reduce flexibility as much as other ankle weights do.

4. Best Premium Ankle Weights: Fitnessery Ankle Weights

Quick Facts:

• Weight: 1 lb. – 5 lbs.
• Adjustable: No

These are soft, padded, sand-filled, and long, so you can get a perfectly contoured and comfortable fit, with no irritating Velcro rubbing against your leg. They’re great for both ankles and wrists.

Features and Design

These ankle weights from Fitnessery are a great example of all the premium features you could hope to find in an ankle weight. The reinforced stitching keeps the filling from shifting while wearing. The neoprene padding provides comfort during workouts. Plus, the mesh storage bag that comes with them makes them easy to take with you to the gym.

Unfortunately, the straps on these weights are not very well-designed. While the design provides a fully customizable fit, this causes them to slip and slide around, especially if you’re using them while running or dancing where you move a lot. For an option that will stay in place better, try the BalanceFrom weights.

Use

While these might slide around too much for running or dance, they are safe to use for lower-movement cardio like walking or cycling. However, they’re best for strength training or stationary workouts.

This set even comes with a free eBook of 100 ankle weight exercises, so you’ll be ready to use these like a pro as soon as they arrive.

5. Best Ankle Weights for Dancers: Ankle Weights Set by PINC Active

Quick Facts:

• Weight: 0.5 lb. – 8lbs.
• Adjustable: No

This sleek and affordable set is a great introduction to using ankle weights to take your workout to the next level. There are no irritating straps and you get a full wrap-around design that makes them safe for all activities!

Features and Design

What stands out most about these is the extra-long, strapless design. Rather than a separate strap, the Velcro is attached to the end of the wrap itself. This means there will never be a gap that exposes your ankle to a scratchy, irritating strap.

The wider Velcro pad also means that you can attach this at various angles to get a more customized fit to your ankle or wrist.

These are designed to be extremely malleable so that they can mold perfectly to the shape of your ankle and leg. This makes them feel like they’re barely there (except for the added weight, of course).

One issue with this ultra-malleable design, though, is that there isn’t enough structure to keep the sand in place. You might notice after a workout that there’s more sand in the bottom side of the weight than at the top.

To correct this, simply flip them around the next time you wear them, so the sand drops down. If you’d like a design that holds its shape a little better, consider these Fitnessery weights.

Use

This is a great option for both stationary and cardio workouts. The fit is secure and comfortable enough to give your joint enough flexibility and range of movement to go for a run or complete a dance workout.

Moreover, the range of sizes available go up to eight pounds, so strength trainers have options that will suit their muscle-sculpting goals.

6. Most Comfortable Ankle Weights: Nordic Lifting Ankle/Wrist Weights

Quick Facts:

• Weight: 1 lb. – 5 lbs.
• Adjustable: No

For athletes who want a secure, worry-free fit and maximum contouring capabilities, these Nordic Lifting weights are a great choice. They’re designed to provide maximum comfort and maximum resistance at the same time!

Features and Design

The neoprene padding is one of our favorite features. It provides an added layer of comfort that is especially important when you’re using the higher weight. It also provides added durability as it’s more tear-resistant, so the risk of spillage is much lower.

One tradeoff that comes with the neoprene padding is a decrease in breathability. So, you will likely notice that they get damp with sweat quickly. Fortunately, this doesn’t affect the fit or functionality. In our opinion, it’s worth the sweatiness to have the comfort of a padded ankle weight.

For those who prefer more breathability, however, you would do better with these breathable cotton ankle weights from Reehut.

One of our favorite features of this design is the wide Velcro pad. This allows you to adjust the angle that you strap the weight down at, giving you more customization to fit it to the unique shape of your ankle or wrist.

Since wrists and ankles are slightly different in shape, those who plan to use this for both will appreciate that ability to custom fit it to each. While most weights can be used as both ankle and wrist weights, these are unique in their design to perfectly sculpt to each.

Use

These are great for all activities. They’re fitted and secure enough for cardio but also come in large enough sizes to offer additional muscle-sculpting capabilities during strength training. This makes them an especially good choice for runners or cyclists who want to use these on cross-training days as well as cardio days.

7. Prodigen Adjustable Ankle Weights

Quick Facts:

• Weight: 0-5 lbs.
• Adjustable: Yes

These adjustable weights provide a comfortable, breathable design that prevents chafing and keeps ankles or wrists dry while you work out. They’re great for stationary exercises but also compact and malleable enough for light cardio.

Features and Design

Cotton provides breathability and moisture-wicking functionality so that you can get a high-intensity workout in without worrying about sweaty, chafing ankles. The use of iron shot in place of sand makes these surprisingly compact for how heavy they can be.

While these weights are adjustable, it can be difficult to insert and remove the bags. So, if you’re hoping to add and remove weights during the course of a single workout, it could get tedious. Instead, you might prefer something with easier to remove weights like the Gymenist.

Use

These are great for additional sculpting and toning while lifting weights, doing pull ups, or other stationary exercises.

Adjustable weights typically aren’t recommended for cardio since it can be difficult to get that contoured fit and even weight distribution. However, with this design, that’s less of an issue. They might still be a little too rigid for runs, but dancers and walkers can definitely get good use out of these.

8. Henkelion Adjustable Ankle Weights

Quick Facts:

• Weight: 0-5 lbs.
• Adjustable: Yes

The neoprene padding provides comfort, while the reinforced stitching and solid construction provide the durability you need to workout as hard as you can without worrying about whether your weights will hold up.

Features and Design

The reinforced stitching, neoprene padding, and breathable cotton fabric are some of our favorite features on this high-quality design. The solid construction gives you the confidence and support you need to complete your workout.

While there is a lot to love about the construction of these ankle weights, there is an oversight in the length of the strap. It’s on the shorter side so it can be difficult to get a truly secure fit, especially if your legs are on the thinner side.

Because of this, it’s better to use them for stationary activities because they’ll likely slide too much to safely use during cardio.

For an ankle weight that has a better strap, consider the PINC Active weights.

Use

These are best suited to stationary exercises like yoga, bodyweight workouts, and weightlifting. They durable enough to withstand your intense workouts and breathable enough to keep you cool and comfortable for the duration.

9. CAP Barbell HHA CB020A1

Quick Facts:

• Weight: 2 lbs. -10 lbs.
• Adjustable: Yes

These adjustable weights are like a full set in a single pair. For those who don’t want to buy a new set every time they need to increase the intensity of their workout, this is a great option.

Features and Design

While many sand-filled adjustable weights are difficult to actually adjust, that problem doesn’t exist here. The top of the wrap features a convenient zipper that allows you to open the compartments for adding or removing pouches with ease.

This makes it one of the easiest to adjust options on the market.

The double-strap design also provides added support which will come in handy when you have all five pouches in because this maxes out at an impressive 10 pounds.

One of our least favorite features of this design is the rough canvas material. If you’re wearing them on top of pants or thick socks, it shouldn’t be a problem. However, if you wear them directly against your skin, it won’t be comfortable and can even cause blistering during longer training sessions.

Use

Strength trainers and athletes doing stationary exercises on their cross-training days will get the best use out of these. They’re especially great for training where you need to change the amount of weight you have on your ankles or wrists.

For example, these are highly recommended for physical therapy programs where you need different weight on each ankle. You won’t need to buy two different sets.

These are too heavy and too rough for cardio purposes. Even if you remove weight to get them to a safer size, the design makes it impossible to distribute that weight evenly across your ankle, so you’ll be lopsided while you run.

10. Best Ankle Weights for Strength Training: JBM Double Adhesive Strap Ankle Weights

Quick Facts:

• Weight: 2.2 lbs. -11 lbs.
• Adjustable: Yes

When your top priority is sculpting muscle and maximizing core strength, you want to go as heavy as you can. These ankle weights that max out an impressive 11 pounds per ankle are up to the task!

Features and Design

These adjustable weights come with a set of five 2.2-pound pouches allowing you to go as light or as heavy as you need for your workout. Each pouch is filled with iron shot to ensure that these are as compact as possible while still providing the level of resistance you need to build muscle.

The double strap design is a great feature that helps provide a secure fit even though these weights would normally be too heavy to stay in place. Unfortunately, the Velcro that attaches them is not as strong as it needs to be, so they have a tendency to loosen over the course of your workout.

This can be annoying for some workouts, but the weaker Velcro could also be seen as a convenience for weight trainers who typically like to add and remove the ankle weights throughout their training. You’ll easily be able to put them on and take them off over the course of a single workout.

However, if you plan to wear them consistently throughout your workout, you might do better with a set that includes stronger straps like the Prodigen weights.

Use

These ankle weights are designed for weight trainers but are suited to other stationary exercises like yoga or bodyweight workouts.

While these are great for sculpting muscle and building core strength, they are absolutely too heavy to use for walking, running, or any other cardio activity where your ankle needs flexibility to move.

You should also avoid wearing them for extended periods of time. Allow your ankles time to rest to avoid muscle strains or joint injuries.

Frequently Asked Questions About Ankle Weights

Ankle weights can be a great addition to your workout routine, but you need to use them correctly in order to avoid injury and enjoy the maximum benefits. With that in mind, here are some answers to some important questions that you might have about ankle weights.

What Are the Benefits of Ankle Weights?

There are a ton of amazing benefits to be enjoyed by adding a simple pair of ankle weights to your routine. Whatever your fitness goals are, they can help you get there a little faster by adding that extra oomph to really get the most out of your workouts.

Here is what that “oomph” looks like:

Increase Calories Burned

Whatever workout you do, doing it with an extra couple pounds strapped to your arms or legs will make it that much more challenging, meaning your body works that much harder to get it done.

The result is burning more calories in the same time frame, doing the same workout.

This makes ankle weights great for people with limited time to devote to exercise. You may only be able to spare 10-15 minutes of your day but with ankle weights, you can make the absolute most out of that 10-15 minutes.

Total Body Toning

The weights might be on your ankles or wrists, but they can actually provide full body toning results. This is especially true when you wear them while doing yoga or bodyweight exercises like leg raises, burpees, or bicycle kicks.

With these kinds of workouts, you’re using your whole body, even when you’re only moving one part. By adding a little extra weight beyond your own body weight, you’re increasing the intensity, so you’ll be able to see those sculpted abs and glutes sooner!

Improved Core Strength

If you usually get winded taking the stairs instead of the elevator at work, improving your core strength will alleviate that problem. If you suffer from chronic back pain, improving your core strength can alleviate those symptoms, too. In milder cases, back pain may disappear completely.

Whether you’re a marathon runner or a marathon tv-binger, better core strength will benefit you and ankle weights can help you achieve it.

That’s because when your body works harder, your respiration and heart rate increase. The more you train, the better your body gets at delivering blood and oxygen to your muscles. Ankle weights speed up the process a little by making each workout much more challenging.

Boost Endurance

Resistance training, including wearing weights, is a great way to boost endurance in cardio activities like running, swimming, or cycling. This is because the added weight makes your body work harder to complete the task.

The more you train with the weights, the easier it will be to power through that next marathon without the weights on.

What Is the Best Weight for Ankle Weights?

Ankle weights come in a variety of sizes from as light as a ½ pound to as heavy as 11 pounds. For first time users, we recommend starting with no more than 2 or 3 pounds per ankle.

Remember, it’s not just about how much weight you can handle. It’s also about the change in movement mechanics that occurs when you strap them onto your ankles. Your joints aren’t used to having that extra weight in that location, so it takes some getting used to be able to move with them on without over-correcting your gait and causing injury.

So, start with a lower weight and increase as you get used to working out with them on.

To further decrease your risk of injury, continue buying the same brand and design as you increase weight. A brand that has a wide range of weight options like BalanceFrom will ensure that the weight fits around your ankle the same way, even as you move up to higher weight classes.

A more affordable alternative to buying heavier weights each time you want to increase your workout intensity is to pick something with removable weights like the Henkelion weights so that you can start lower and then just add a little weight at a time as you go.

Can Ankle Weights Build Muscle?

Yes, to an extent. For bodybuilders who are looking to bulk as much as possible, no ankle weight is heavy enough to lead to serious gains.

But for athletes who don’t want to bulk up but just want to tone and build core strength, ankle weights are perfect. By wrapping the weight around your wrist or ankle, it’s distributed in a way that mimics bodyweight as closely as possible.

While lifting a dumbbell would target a highly specific muscle group, wearing a weight would activate a broader collection of muscles to create a more all-around toned result.

So, for those deeper core muscles and the ones that tend to get neglected in favor of more noticeable muscle groups like biceps and quads, ankle weights are a great way to build up total body strength.

What Exercises Work With Ankle Weights?

The benefit of ankle weights is that you can strap them on and then just go about your usual workout. They’re meant to just add extra oomph to your existing routine.

If you don’t have a regular workout or preferred sport yet, you can try out some weight training and body weight exercises that make the most out of ankle weights.

If you’re doing a new workout, no matter how in shape you are, we recommend doing it without weights on the first few times.

This gives you a chance to get a feel for the intensity of the workout and to activate any new muscle groups that that workout uses without overstraining them. Once you feel comfortable and confident doing the exercise without added weight, go ahead and strap on a couple extra pounds to increase the intensity.

Ankle Weights and Cardio

Some doctors and physical trainers don’t recommend using ankle weights for cardio because they can change the mechanics of your movement which can lead to injuries. If you want the added boost to your cardio, you need to dial it way back on speed.

Use them for your easy runs rather than your tempo or endurance runs. Make sure to invest in a pair that don’t slip when you move. We recommend non-adjustable, iron shot or sand-filled weights like the ones from Nordic Lifting. These mold to the shape of your joint better and are less likely to slip down.

If they do slip while running, stop and adjust immediately.

A less intrusive approach is to wear them on your wrists instead. This won’t have the same leg toning benefits, but it will still add extra weight to your body while you’re moving, which will build core strength and even add a little tone to your arms.

If you’re a walker, you should either go at a slower than normal pace or alternate between wearing them on your wrists and ankles throughout the walk to decrease the risk of injury.

Are Ankle Weights Bad?

While there are some risks, these can be reduced by some simple safety measures and considerations.

The main risk of wearing ankle weights is muscle strain. This is most likely to happen when you use them with cardio exercises because you’re more likely to ignore the strain as a normal part of the workout.

If the weight is loose and shifts around with each step, the risk of muscle strain is even higher. This is because your legs are not just carrying extra weight, they’re also having to constantly adjust to the new demands of moving with a wobbly weight sliding around the ankle joint.

How Can I Use Ankle Weights Safely?

To minimize the risk of injury when using wearable weights, make sure to follow these guidelines:

• Take time to adjust the strap for the optimal fit. It should sit snuggly in place without cutting off circulation to your foot.
• Walk around a little with them on to make sure they don’t loosen or wobble before you begin your actual workout.
• Don’t wear them for extended periods of time (more than 45-60 minutes).
• Don’t wear them for new workouts. You should be fully comfortable performing the workout before you add ankle weights to it.

Do the 90° Stretch Test

Most importantly, don’t add ankle weights to your fitness routine until you are capable of raising your leg to a 90° angle.

Test this by lying on your back on the floor, then point your toe at the ceiling. If you aren’t able to do this, or you strain to do so, you need to train without weights until you can.

Those who are incapable of doing this stretch without straining have very tight leg muscles, especially hamstrings. This lack of flexibility means the risk of pulling a muscle while wearing ankle weights is too high.

Make sure that as you are incorporating plenty of stretching into your fitness program. Stretch gently before a workout when your muscles are cold and then stretch deeply after when your muscles are warm.

What Other Gear Can I Combine With Ankle Weights?

Once you’ve got your ankle weights, you can take your workout to the next level with this other gear:

• Exercise Mats. Mats are great for any stationary exercise, including strength training, yoga, and Pilates. They provide a stable surface and protect joints from hard floor surfaces.
• Lifting Belts. To build core strength, lifting belts are a great option. It’s like an ankle weight for your torso!
• Exercise Balls. These help to build core strength and improve balance. You can use them with your ankle weights for a better full body workout.
• Athletic Socks. Stability and comfort are essential when wearing ankle weights and a supportive, form-fitting sock will help decrease the risk of injuries.

Final Word

Ankle weights can be a great way to achieve your fitness goals faster. They add just enough extra weight to keep your workout challenging and provide tons of great fitness benefits.

However, you need to make sure you choose weights that match your fitness activities. Strength trainers need more pounds and more adjustability while cardio trainers need less weight and more secure fits.

Make sure to narrow down your choice based on the activities that you plan to use the weights during. Then, follow proper safety guidelines and enjoy your new, more challenging workout!