Ankle weights are a versatile way to add resistance to workouts, but they’re often underestimated when it comes to strength training. If used properly, they can make basic lower-body exercises more challenging, helping you build strength and endurance over time. The key question for beginners is: How heavy should ankle weights be for strength training?

Unlike walking or cardio, strength training requires slightly more resistance. But heavier isn’t always better choosing the correct size is what makes them effective and safe.

Why Use Ankle Weights for Strength Training?

Strength training with ankle weights can target your legs and glutes in ways bodyweight exercises alone might not. Benefits include:

• Muscle Activation: Extra load forces muscles like the quads, hamstrings, and glutes to work harder.

• Progressive Overload: Provides gradual resistance without needing machines.

• Variety: Can be used for leg lifts, kickbacks, extensions, and ab work.

• Convenience: Compact and portable compared to dumbbells or barbells.

They’re especially useful for beginners or anyone training at home without heavy equipment.

How Heavy Should Ankle Weights Be for Strength Training?

For strength-focused workouts, beginners should start with:

• 2 to 3 pounds (1 to 1.5 kg) per ankle for controlled exercises

• 3 to 5 pounds (1.5 to 2.5 kg) per ankle once comfortable and ready to progress

Anything beyond 5 pounds per ankle is considered advanced and should only be used by experienced individuals who have mastered form and built joint stability.

For a broader look at different activity levels, here’s a complete guide: How Heavy Should Ankle Weights Be?

Best Exercises to Try with Ankle Weights

Here are a few strength training moves where ankle weights are highly effective:

1. Leg Lifts – Targets hip flexors and quads

2. Glute Kickbacks – Strengthens glutes and hamstrings

3. Side Leg Raises – Works outer thighs and hip stabilizers

4. Seated Leg Extensions – Builds quad strength

5. Bridge with Leg Lift – Engages glutes and core together

Keep movements slow and controlled to maximize strength gains.

Risks of Using Weights That Are Too Heavy

Jumping to heavy ankle weights too soon can backfire. Possible risks include:

• Strain on knees and hips

• Poor form leading to injury

• Overloading smaller stabilizing muscles

• Increased pressure on the lower back

Strength training should challenge the muscles, not stress the joints. That’s why progression is gradual.

Tips for Safe Strength Training with Ankle Weights

• Warm Up First: Do dynamic stretches or light cardio for 5–10 minutes.

• Start Small: Begin with lower weights, focusing on form before adding resistance.

• Controlled Reps: Avoid swinging your legs; slow, steady movements are more effective.

• Mix Training Methods: Combine ankle weights with bodyweight or resistance bands for variety.

• Rest and Recover: Give your muscles time to recover between workouts.

When to Increase the Weight

Increase your ankle weight size only when:

• You can complete 12–15 reps with good form

• The last few reps no longer feel challenging

• You recover quickly without muscle fatigue

Add weight gradually usually by 1–2 pounds per ankle at a time.

A Sample Beginner Strength Workout

Try this short session with 2–3 pounds per ankle:

1. Side Leg Raises – 12 reps per side

2. Glute Kickbacks – 12 reps per side

3. Seated Leg Extensions – 12 reps per side

4. Bridge with Leg Lift – 10 reps per side

Complete 2–3 rounds, resting for 60 seconds between sets.

Final Thoughts

Ankle weights can be a smart addition to strength training, but the key is starting light and progressing gradually. For beginners, 2–3 pounds per ankle is enough to build strength safely, with the option to move up to 3–5 pounds as your muscles adapt.

Remember: controlled movement, proper form, and gradual progression will always give better results than jumping straight to heavy weights. Use ankle weights wisely, and they’ll become a powerful tool in your strength training journey.