Ankle weights are great for walking, especially if you have been walking for a while, and would like to take your walks to the next level of intensity.
However, walking with ankle weights comes with some caveats: you have to get the right weight, and you must know how to wear them in a healthy way, especially if you have preexisting injuries.
So, what do ankle weights really do, and why are they good for walking? Also, how do you use them properly and healthily? How much weight is too much? And if you’re going to get a pair, what should you look for?
Let's break it all down!
What do Ankle Weights Do?
The primary role of ankle weights is to add resistance to your movements-mainly walking or leg exercises.
They are typically filled with sand, steel shot, or some kind of dense material to provide extra resistance, which is why they are great for building the muscles in and around your legs and lower body.
Because they are installed on the ankles, ankle weights primarily work the muscles in the lower body, like the quadriceps and hamstrings.
However, using ankle weights requires a lot of core movement; therefore, using ankle weights works out the core muscles, especially the abdominals and lower back muscles.
What Muscles Do Ankle Weights Work?
Here is a list of muscles that ankle weights work, and how they are worked during ankle weight exercises:
| Leg Muscles | Location | How They Are Worked |
| Quadriceps | Front of your thighs | They kick in during each forward stride |
| Hamstrings | Back of your thighs | They are activated as you lift and bend your leg |
| Glutes | Your butt | worked as you walk uphill or swing your leg back |
| Calves | Back of the lower legs, below the knees, and above the ankles. | Helps lift your leg as you walk or exercise |
| Hip flexors | The group of muscles located at the front of the hip | Also play a major role in lifting your leg |
How do Ankle Weights Work Your Core Muscles?
As you walk or exercise with ankle weights, the added weight threatens your body balance.
As a result, your abdominal muscles and lower back get more involved to keep your posture upright and balanced. This makes ankle weights surprisingly good for mild core strengthening, too.
Benefits of Ankle Weights for Walking
The benefits of walking with ankle weights range from muscle building to injury recovery and (to an extent) calorie burning.
Walking with ankle weights works because it increases the intensity of your workout, which in turn helps you build strength in your lower body and burn a few extra calories in the process.
Here are the four main Benefits of ankle weights for walking:
1. Increase in Leg and Hip Strength
Using ankle weights for walking can significantly increase your muscle endurance in your legs and hips. They create a mini-strengthening training effect, and since they are positioned at the ankles, the muscles in your hips and thighs are strengthened consistently over time.
2. Better Bone Density
Like all weight-bearing exercise, the added load from ankle weights stimulates bone-building activity, which is great for maintaining bone health as we age.
3. It Stimulates Calorie Burning
The ankle weights increase the amount of weight you have to carry around, which translates to calorie burning. As a rule, the more weight you move, the more energy you burn. Though marginal, the calorie-burning effect of wearing ankle weights for walking tends to add up over time.
4. It is Great as Cardio
Wearing ankle weights for walking makes for intense cardio, especially if you speed up your walks at intervals.
Even if you choose not to walk faster, the ankle weights raise your heart rate slightly more than regular walking, which still improves your cardio fitness.
How Heavy Should Ankle Weights for Walking Be?
For walking, it is advisable to stick with lighter ankle weights: about 1-3 lbs per ankle. Start with 1 pound if you are a beginner, and advance to 1.5 or 2.5-lbs ankle weights over time.
Do not go for 3 pounds except you are an advanced user with healthy joints and bones.
Recommended Weight Range for Ankle Weights for Walking:
- Beginners: 1 pound per ankle
- Intermediate: 1.5–2.5 pounds per ankle
- Advanced (and joint-healthy): Up to 3 pounds
Why Should You Always Choose Lighter Weights for Walking?
Lighter ankle weights are ideal for walking because they place just a sufficient amount of weight and pressure on your ankles without any risk of injury.
Your legs already carry your body weight, so too much weight might alter your gait and place too much pressure on your knees, hips, and ankles. To minimize suck risk of joint pain and/ or injury, always go for lighter ankle weights, especially as a beginner.
Recommended Ankle Weights for Walking
For a beginner, you want to go for ankle weights between 1-1.5 pounds. These 1.5 lbs Ankle Weights for Men and Women come with removable sandbags, adjustable straps, and are designed not only for walking, but also for yoga and more.
Each of them features 5 removable 0.4 lb. sandbags, letting you add up to 2 lb. per ankle. You can adjust the weight for a personalized workout, whether you're a beginner or a professional athlete.
How to Choose the Right Ankle Weights For Walking
Not all kinds of ankle weights are suitable for walking: some are better suited for leg lifts and workouts on the floor, not for walking. Here are the main features to look for if you are considering ankle weights for walking:
- Stick with 1-3 pounds per ankle for walking. Try this 3-lb ankle weight if you are advanced, or go for a lighter 2.5-pound model if your level of fitness is intermediate. For a beginner, stick to a 1-lb or 1.5-lb ankle weight.
- They must be adjustable. Adjustable weights (with removable inserts) let you start light and increase over time.
- Look for a secure fit. Weights with Velcro straps or double-loop closures are ideal: they fit snugly without bouncing or sliding down.
- They must be comfortable. Ensure that the ankle weights are made of materials that are padded, moisture-wicking, and won't chafe your skin.
- Ensure the covers are also washable and easy to clean. Your ankles sweat a lot, besides, ankle weights tend to be really close to the ground. You want covers that are removable, washable, and made with odor-resistant materials.
Safety Tips for Using Ankle Weights For Walking
- Start with short walks (10–15 minutes) until your body adjusts.
- Warm up without the weights, then add them halfway through your walk.
- Pay attention to your posture and gait. If your stride feels off, take the weights off.
- Don’t use ankle weights daily. Give your joints a break every few days.
- Listen to your body. Discomfort is a sign to stop, not push through.
If you’re healthy, pain-free, and looking for a simple way to add challenge to your walks, ankle weights can be a smart investment. Just start small, choose the right gear, and ease into it.
Think of them not as a way to burn fat fast, but as a tool for building strength, balance, and endurance in a low-impact way.
If you are interested in weighted exercises, you might also want to explore how to use a weighted vest to achieve tremendous results in your workout.
