Is it good to play sports with ankle weights?

put ankle weights

Sand-filled bags, known as ankle weights, are secured between the foot and calf using a Velcro strip. With a weight range of 0,5 to 2 kg, they are intended to increase the load on your body, providing extra resistance and intensifying the difficulty of your workouts. These heavy ankle boots have become fashionable on some occasions. However, Is it good to play sports with ankle weights?

In this article we are going to tell you if it is good to play sports with ankle weights or not.

Ankle weights

ankle weights

Ankle weights are versatile tools that can be incorporated into both cardiovascular workouts and strength training routines. Surprisingly, even elite athletes rely on ankle weights to improve their muscle growth. What benefits can be gained from incorporating ankle weights into your exercise routine?

Women looking to improve their leg strength often gravitate toward these ankle weights, which have gained widespread popularity. Besides, Incorporating these weights into your workouts can increase caloric expenditure.

By incorporating ankle weights into our workouts, we can effectively improve the size of our leg muscles. This accessory is especially advantageous when it comes to toning and strengthening the quadriceps and hamstrings.

In addition, Ankle weights offer practicality and convenience for home workouts, making them a versatile addition to various exercise routines.

Using ankle weights during resistance exercises not only increases glute strength but also improves the effectiveness of leg raises.

Incorporating ankle weights into strength training helps burn fats, carbohydrates, and sugars, while contributing to the development of muscle mass. These types of weights are not only used for training purposes but also play a crucial role in injury rehabilitation.

Aspects to consider

weighted anklets

When integrating something new into our training regimen, it is important to take into account one crucial factor. Specific, We must take into account the weight we select to avoid excessive stress on ankles and knees. Opting for a weight that aligns with our physical capabilities produces superior results compared to the alternative approach. In addition, this precautionary measure protects us against possible injuries.

It is not recommended to incorporate ankle weights into aerobic exercises such as running or walking. Including ankle weights in these activities can put excessive pressure on the joints, which could lead to damage or injury.

The people that Those who have experienced injuries to the ankle and calf region should use caution or limit its use as it has the potential to worsen or reactivate the existing injury.

If a person is overweight, especially during cardiovascular exercises, it is not advisable to use ankle weights. This is due to the potential to increase stress on joints that are already burdened by the person's excess weight.

Popularity of wrist and ankle weights

running weights

During the 1970s and 1980s, wrist and ankle weights gained popularity as an exercise trend, often seen in aerobics videos. However, Their presence gradually decreased over time. However, they have recently made a comeback and are now considered fashionable once again. Many people have incorporated them into their exercise routines.

According to the American Council on Exercise, incorporating wrist weights into your exercise routine can raise your heart rate by 5 to 10 beats per minute and improve calorie burn by 5 to 15 percent, compared to performing the same exercise. exercise without weights. In contrast, using ankle weights can increase heart rate by an average of 3 to 5 beats per minute and improve oxygen utilization by 5 to 10 percent. As a result, incorporating these weights into your exercise regimen can generate significant health benefits, amplifying the effectiveness of your cardiovascular exercise and facilitating weight loss.

Extensive research by the American Council on Exercise has revealed that when using wrist and ankle weights, it is crucial to restrict the weight to a maximum of 3 pounds each (1,3 kg). This precautionary measure is essential since exceeding this weight limit can create a high risk of joint injuries caused by impact forces. Consequently, such injuries can lead to discomfort and pain, ultimately preventing one from maintaining their exercise routine.

By incorporating wrist weights into your exercise routine, you can effectively stabilize and align your elbows while working your shoulders and core. These dumbbells are particularly beneficial for people who have difficulty using traditional dumbbells or hand weights, as they eliminate the need to grip them with your hands. In fact, even incorporating wrist weights during a leisurely walk can produce better results. The reason behind this is that the added weight increases the intensity of your strength training. However, It is important to note that using wrist weights can lead to faster fatigue during training sessions.


When it comes to ankle weights, their benefits may not be very extensive unless we consider situations that involve balance, as they can help maintain stability. However, by incorporating ankle weights into calisthenics exercises, we can take advantage of their benefits as they add an extra level of challenge and complexity. This It is particularly evident in exercises such as plank variations or those that involve a lot of the lower body, where the use of ankle weights can significantly improve intensity.

The use of these tools carries potential risks when excessive weight is used, regardless of familiarity with the load. It is advisable to refrain from significantly gaining weight. If the desire is to dedicate yourself to weight lifting, it is recommended to opt for dumbbells or kettlebells.

I hope that with this information you can learn more about whether it is good to practice sports with ankle weights.