Everybody knows that working out is good for you. It helps improve your cardiovascular health, strengthens your muscles, and can even help to improve your mental health. However, getting to the gym these days can be challenging due to time constraints, bad weather, and social events. As a result, many people prefer to work out at home and spend money on better exercise equipment.
Whether you’re just getting started with your fitness journey or are a seasoned pro, adding ankle weights to your exercise routine can easily increase the intensity, get better results, and avoid a training plateau.
What Are Ankle Weights?
Ankle weights are small, weighted cuffs or pads that you strap around your ankles during a workout. They come in various sizes and weights to accommodate different users and training needs.
Different Types of Ankle Weights
Several different types of ankle weights are available on the market, each with its features and benefits.
– Cuff Ankle Weights: These ankle weights have a cuff that goes around your ankle and is usually secured with a Velcro strap. They are typically smaller and more compact than other types of ankle weights, making them ideal for travel.
– Padded Ankle Weights: These ankle weights have a padded section around your ankle, making them more comfortable to wear during a workout.
– Adjustable Ankle Weights: These ankle weights have weight pieces that can be adjusted to increase or decrease the intensity of your workout as needed.
Why Use Ankle Weights?
There are many benefits to using ankle weights during a workout. For one, they can help increase the intensity of your workout without having to add more repetitions or time. It is especially beneficial if you’re short on time but still want to get a good workout.
In addition, ankle weights can help target specific muscle groups that you want to tone or build. For example, if you’re looking to build calf muscles, ankle weights can help by adding resistance to calf raises. Similarly, if you’re looking to tone your inner thighs, ankle weights can help by adding resistance to leg lifts and other exercises.
Finally, ankle weights can also help to avoid training plateaus. You’ll see quick results as your body adapts to the new activity when you first start working out. However, as you continue to work out, you’ll eventually reach a point where progress starts to slow down. One way to avoid or break through a training plateau is by adding ankle weights to your workout routine and challenging your muscles in a new way. The disruption to your routine can shock your muscles and jumpstart new growth.
Ankle Weights Provide Many Health Benefits
Studies have shown that by simply wearing a one to three-pound ankle weights while walking, individuals can significantly improve walking posture and balance, reduce body fat, and lower risks of developing cardiovascular disease.
Ankle Weights Are Excellent for Seniors
Ankle weights are also suitable for seniors who want to strengthen their leg muscles while going for a walk, seniors who perform stationary chair exercises, and those undergoing rehab training. Studies have shown that walking with weights can help seniors improve their knee joint repositioning problems and increase balance.
What Types of Exercises are Ankle Weights Suitable for?
Ankle weights can increase the intensity of aerobic exercises, such as yoga, Pilates, HIIT, aerobic conditioning, Zumba, jogging, rope jumping, and even swimming. In addition, weights encourage muscle strengthening and toning in your lower body by increasing the resistance in your movement. Whatever exercise you usually find easy to do can instantly become more challenging and result-driven with ankle weights.
How Do Ankle Weights Help to Maximize Your Workout Results?
Instead of doing Bikram yoga and jogging with a neoprene suit hoping to shed extra weight within a shorter amount of time, ankle weight is the real deal to help you see better results within a shorter time. According to the American Council of Exercise, adding one to three pounds of ankle weight during any aerobic exercise can increase your calories burned by 5 to 15 percent.
Features To Look For When Shopping for Ankle Weights
Before shopping for a set of ankle weights, consider your specific needs. For instance, are you looking for ankle weights to add more resistance to your workout routine, or do you need ankle weights for physical therapy? Here are some features to look for when shopping for ankle weights:
– Weight: The weight of the ankle weights will determine the intensity of your workout. If you’re new to using ankle weights, start with a lower weight and gradually increase the weight as you get stronger.
– Adjustability: Some ankle weights allow you to adjust the weight to customize the intensity of your workout. The adjustable weight options are a great feature if you want to be able to increase or decrease the weight as needed.
– Fit: Make sure the ankle weights fit snugly and comfortably around your ankles. You don’t want them to be too loose or too tight.
– Comfort: Look for ankle weights that are comfortable to wear. They should fit snugly and not slip down your ankle during your workout.
– Weight Material: Iron sand, sand, and iron pellets are the common materials used to fill ankle weights. More budget-friendly options tend to use sand. But that doesn’t mean sand is an inferior option. If you tend to sweat heavily during a workout, the constant moisture can cause rusting in the iron sand and pellets. As a result, sand may be a better option for you.
– Outer Layer Material: If you have sensitive skin or suffer from allergies to a specific type of fabric material, make sure the weight material won’t irritate your skin.
– Price: Ankle weights vary in price, so choose a set that fits your budget.
– Portability: If you travel often, look for ankle weights that are easy to pack and take with you on the go.
– Durability: Make sure the ankle weights are made from durable materials that will withstand regular use.
Our Review of Eight Best Ankle Weights for Home Workouts
With so many choices available on the market, it can be overwhelming to find the right ankle weights for your needs. So we did the research for you and put together a list of the eight best ankle weights for home workouts:
- Overall Best Ankle Weights: Fragraim Adjustable Ankle Weights
- Best Adjustable Ankle Weights: Prodigen Adjustable Ankle/Wrist Weights
- Best Heavier Ankle Weights: CAP Barbell Adjustable Ankle Weights
- Best Compact Ankle Weights: Sportneer Adjustable Ankle Weights
- Best Budget-Friendly Ankle Weights: BalanceFrom GoFit Fully Adjustable Ankle Wrist Arm Leg Weights
- Best Rehab Use Ankle Weights: REEHUT Ankle Weights
- Best Sleek Design: HEALTHYMODELLIFE Ankle Weights
- Most Durable Ankle Weights: Henkelion Adjustable Ankle Weights
1. Fragraim Adjustable Ankle Weights
The Fragraim Adjustable Ankle Weights are some of the best on the market. They come in a set of two; each weight has an adjustable weight capacity between 0.55 to 11 pounds. This feature makes them perfect for people of all fitness levels. Additionally, they are made with comfortable neoprene fabric and have padded ankle cuffs to make them comfortable to wear during any workout.
If you have any allergies to the synthetic fabric material, neoprene will have the least chance of causing skin irritation as neoprene allergy is extremely rare. And because the material is soft, flexible, and easily conforms to the skin surface, these weights will not rub your skin and are suitable for intense aerobic exercise. The padded ankle cuffs add a nice touch to cushion your skin further and help keep the weights in place during your exercise routine.
The Fragraim Adjustable Ankle Weights are a great choice for anyone looking for a high-quality, comfortable, adjustable ankle weight.
2. Prodigen Adjustable Ankle/Wrist Weights
Weights can be expensive and cause clutter in your home. If you are looking for a weight that will serve multiple purposes, then the Prodigen Adjustable Ankle/Wrist Weights are a great option. Unlike other adjustable weights that use sand or iron bars as weight material, Prodigen uses fine iron pallets as weight material so that the weights can provide maximum conformity to all ankle sizes. So while you go for a jog or get in a quick HIIT session, you don’t have to adjust the weights constantly and can concentrate on your movements.
The Prodigen Adjustable Ankle/Wrist Weights are a great choice for people looking for an ankle weight that functions for multiple purposes. As a bonus, these ankle weights can also serve as wrist weights so that you can use them for upper body workouts as well. Depending on your needs, these weights come with five different weight options: 1 pound, 2 pounds, 3.5 pounds, 5 pounds, and 7.5 pounds. This option allows you to customize your workout and gradually increase the intensity as you get stronger.
3. CAP Barbell Adjustable Ankle Weights
Many ankle weights on the market are designed with women as their target consumers and fail to provide enough weight and girth options for men. The CAP Barbell adjustable ankle weights are great for an advanced workout upgrade. With five individual two-pound weight packs on each ankle, this set totals 20 pounds at its maximum capacity. The CAP Barbell adjustable ankle weight is necessary if you wish to give your buttocks, glutes, and calves that extra challenge.
While the CAP Barbell adjustable ankle weights are some of the heaviest on the market, they are still comfortable to wear. The weight packs are filled with sand, a material that conforms well to your ankle and calf region. The ankle weights have an adjustable Velcro strap that goes around your ankle and calf to ensure a snug and comfortable fit during your workout routine.
4. Sportneer Adjustable Ankle Weights
The Sportneer Adjustable Ankle Weights are one of the most compact ankle weights. The manufacturer guarantee that these weights can fit a minimum a circumference of 5.9 inches to 14.5 inches. As a result, they are suitable for petite individuals or those with slender ankle and calf regions. With a flexible neoprene design that molds to your ankle and calf region, these ankle weights are extremely comfortable and conform well to your body.
The Sportneer ankle weights come in a set of two, and each weight has five individual 1-pound weight packs. The option allows you to gradually increase the intensity of your workouts as you get stronger. And the bonus is that these weights can double duty as wrist weights. Although they look slightly bulky with the extra padding, they’re small enough to take along wherever you go. These weights can easily fit into your luggage without occupying too much space if you travel frequently.
5. BalanceFrom GoFit Fully Adjustable Ankle Wrist Arm Leg Weights
The BalanceFrom ankle weights are some of the most budget-friendly ankle weights on the market. These weights include nine weight options: 2 pounds, 3 pounds, 4 pounds, 5 pounds, 6 pounds, 8 pounds, 10 pounds, 15 pounds, and 20 pounds. Combined with the weight adjustment feature, these ankle weights allow you to fine-tune your specific exercise needs.
One of the best features of these weights is that they are super easy to put on and off with oversized Velcro pads that fit any size ankle, wrist, or arm. And made of durable neoprene exterior fabric, these ankle weights are great for absorbing sweat. The inner sand filling also helps absorb moisture while keeping you cool in hot weather. Unlike iron filling, which can rust, sand filling offers the same comfort conformity and can be used indoors or outdoors without fear of rusting or staining your floors.
6. REEHUT Ankle Weights Set
These REEHUT ankle weights are made to stay in place. The special D-ring allows a much more secure fit for anyone who has slender ankles and calves. With the heavy-duty Velcro adjustable strap, you’ll never have to worry about these ankle weights slipping or coming loose during your workout routine. Although the outer material is not neoprene, the natural cotton fabric offers a breathable option for those who tend to get hot and sweaty during their home workout.
Like other weights on our list, the REEHUT ankle weights come in a set of two, and each weight has five individual 1-pound weight packs. Keeping in mind their rehab and senior market, the manufacturer offers seven weight options: 0.5 pound, 1pound, 1.5 pounds, 2 pounds, 3 pounds, 4 pounds, and 5 pounds. With the 0.5 pounds and 1 pound options, these ankle weights offer the perfect amount of resistance for those individuals who are new to working out or are slowly recovering from an injury.
7. HEALTHYMODELLIFE Ankle Weights
Ankle weights can be clunky-looking. If you are looking for a more stylish and sleek design, the HEALTHYMODELLIFE Ankle Weights are a great choice for fashion-conscious individuals. Although these ankle weights do not have adjustable weight options, they have a more aesthetically pleasing design. The matte black fabric and easy stick-on Velcro strap allow less bulk and are more suitable for high-intensity aerobic exercises requiring many leg movements. So you don’t have to worry about scrapes and bruises on your legs after training. All the Victoria’s Secret Angels can confirm this fact as the HEALTHYMODELLIFE weights are their standard gym equipment.
With weight options of 0.5 pound, 1 pound, 2 pounds, 3 pounds, 4 pounds, 5 pounds, and 8 pounds, the HEALTHYMODELLIFE ankle weights are excellent for anyone with a slender or petite build. They are also perfect for seniors and anyone who gets sweat rash from synthetic material.
If you are looking for a way to boost your daily metabolism rate while you work at home or run errands, the HEALTHYMODELLIFE ankle weights are your best choice. By strapping on these weights while you sweep the floor, go out for a grocery run, or even grab a coffee, you are already boosting 5 – 15% more than your usual calories burn.
Your ankle weights can take on a lot of wear and tear damage from all the abrasion during your intense workout sessions. What is worse is that sand or iron dust can start leaking out from the seams. The Henkelion Adjustable Ankle Weights are a great choice for anyone looking for durable ankle weights that can take a lot of daily abuse.
8. Henkelion Adjustable Ankle Weights
These ankle weights provide maximum padding and moisture absorption with an outer protective layer made from highly-breathable mercerized cotton. Along with a unique hook and loop strap design, the Henkelion weights guarantees to stay in place even when you go beast mode in a HIIT session.
These ankle weights come in four weight options: 2 pounds, 3 pounds, 5 pounds, and 10 pounds. Although the weights are great for both women and men, the oversized adjustable strap allows ample room for people with bigger legs and calf circumference. For larger men and bodybuilders, the Henkelion adjustable ankle weights will provide the best ankle support and resistance like no other brands.
Final Thought
Ankle weights are essential for any home workout routine and lower body rehab program. They can also boost your metabolism rate while you work from home or do your daily errands, such as grocery shopping, dog walking, and even cleaning your home. But with so many ankle weights available on the market, it is important to find ones that best fit your needs. We hope our list of the 8 best ankle weights for home workouts has helped you learn more about ankle weights and help you to make a more informed decision on your purchase.
