What are ankle weights? Ankle weights are wearable weights, that usually range from one to five pounds that you secure around your ankles. They're designed to add extra resistance to your lower body while you move, which makes your leg muscles work harder.

Are ankle weights OK?

Ankle weights generally aren't recommended for brisk walking. Although ankle weights can increase the energy you burn while walking, they may strain the ankle joint and leg muscles, which could increase your risk of injury. ... To get more out of your walking routine, simply try picking up the pace.

Who should use ankle weights?

Benefits. In general, ankle weights make your muscles (specifically, your calves, glutes, quadriceps and hamstrings) work harder to do the same motion. And wearing ankle weights while walking of 1 to 3 pounds can increase oxygen intake by 5 percent to 10 percent, according to Cedric X.