Wrist and ankle weights have been having a bit of a moment recently. This is partly down to a particular brand which has become a cult item among exercising celebrities.
But they’re not just a fashionable accessory, they’re also proven to bring some added intensity to your workouts and to help with strength training on your arms and legs.
What are the benefits of using wrist and ankle weights
Personal trainer Rachael Sacerdoti says using these kinds of weights “will provide an extra challenge without compromising your workout technique”. She explains adding these weights during your workout will make you work harder and burn more calories: “By increasing the intensity of your movements by adding weight, your body will require more energy to perform exercises, resulting in higher calorie expenditure and helping you achieve your fitness goals more efficiently.”
What kind of exercises are they suited to?
Fitness coach James Cunningham says these kinds of wearable weights aren’t suitable for all types of exercise, like high-impact sports, agility training or running and jumping. He advises: “Weights should only be used for low-impact physical activities such as walking, jogging, or strength training, where the risk of injury is low.” If you want to make your body work harder while out running, try a weighted vest instead.
Wrist and ankle weights are ideal for Pilates and yoga classes as they will help engage your muscles further and tone faster. Cunningham reminds users: “It is crucial to maintain proper form and alignment in these exercises, so if you are new to them, I recommend starting with the basics before adding weights.”
Meanwhile, Andrew Hill, a PT based in Leicester, says you don’t just have to wear them when exercising: “Whether we are using them as part of our workout to improve our strength and endurance, or wearing them whilst we go shopping for general cardiovascular fitness, ankle weights are a good tool to have in our arsenal because they are just so easy to use. They're compact and for most of them, nobody will even know you're wearing them!
“Ankle weights are a good bit of kit for anyone with too busy a lifestyle to exercise but who wants to burn a few extra calories. You can wear them in the office, whilst walking to the bus stop, during a group exercise class, etc.”
Using wrist and ankle weights safely
It’s important to start with a lower weight if you haven’t used ankle and wrist weights before. You will be training muscles and joints that you may not normally focus on and you don’t want to cause any injuries. You’ll also want to make sure that you gradually build on the amount of time you use them to avoid causing any muscle strain.
Hill says: “Like with any training accessory, they are just that, like weighted vests, they should be used to serve a specific purpose in exercise and you don't have to overdo it to get positive results.”
These kinds of weights may also be used during rehabilitation from an injury or surgery so always take expert advice if using them for this reason. As with all exercises, listen to your body and if you’re experiencing pain then stop immediately. A personal trainer will be able to advise you on how to use the weights properly and effectively.
What to look for when choosing weights
If you’ve not used wrist or ankle weights before then look for a brand that has a low weight option, such as 0.5kg per weight, with the option to buy heavier weights when you’re ready. Most weights can be used on both ankles and wrists but always double check just in case.
Different weights will do up in differing ways so check before you buy. Some may not do up as tightly as others which may mean they slip which could cause an issue or be an annoyance when training in them.
Many sets of wearable weights are not suitable for swimming so make sure you do your research if that’s what need them for.
Here is a roundup of our top wrist and ankle weights.
Sportneer Adjustable Ankle Weights
These weights would be a good choice for beginners because they come with five removable weight bags.
Whether you’re using them on your wrists or ankles you can start with the lowest weight and increase resistance as you become stronger. They are also popular because of their robust construction and ergonomic design.
The pair of weights can be adjusted from 1kg-5.9kg and the straps can be pulled to the tightness of your choice. The brand recommends measuring the circumference of your ankle or wrist before purchasing them, to check they will fit.
It also states that you should try a short walk with them before launching into a proper workout so you can make sure you don’t overdo it.
Buy now £26.99, Amazon
Bala 1lb Wrist/Ankle Bangle Weights
These chic weights, or bangles, are cult favourites among Pilates and exercise enthusiasts - and for good reason.
They are adjustable with a Velcro closure and are suitable for wrists and ankles, and come in cute pastel colours, including Blush, Sea and Sage. Users can choose from three different weights; 1/2lb (0.22kg), 1lb (0.45kg) and 2lb (0.9kg) and all are made from soft silicone. They are easy to clean and are sweat- and odour-proof; an obvious bonus if you’re wearing them a few times a week.
However, keep them out of watersports like swimming, as the moisture can affect the efficiency of the elastic and Velcro.
Admittedly, Bala Bangles are among the most expensive options on this list, but with A-listers like Reese Witherspoon and Hailey Bieber among their celebrity fans, the star-quality is clear here.
Buy now £39.96, John Lewis
Reehut Ankle Weights
These attractive and easy-to-use weights are popular due to their durability and comfort. The range of weights (from 2lbs (0.9kg) up to 10lbs (4.5kg)) means they would suit a beginner or more advanced weight user. The fit of the weights can be easily adjusted by using the Velcro band and metal D-ring which will ensure a snug and safe fit while working out.
The Reehut weights come in a variety of colours including pink, orange, green and grey and the cotton fabric is soft on your skin and breathable. These would make a great choice for anyone starting to use wrist and ankle weights for the first time.
Buy now £10.39, Amazon
Core Balance Ankle and Wrist Weights
Core Balance’s ankle weights promise a comfortable workout, thanks to sections of padded neoprene and easy-to-fasten straps.
Available in grey or teal colours and four different weights; 0.5kg, 1kg, 1.5kg and 2kg, they also sport D-ring buckles to ensure they are secure when you’re working out. Core Balance says the 0.5kg and 1kg weights are ideal for endurance cardio while the heavier ones are made for upping muscle strength and power.
These weights are a great price and good quality, but some users may find them bulky, especially when attached to their wrists.
Buy now £10.99, Core Balance
Proiron Ankle Weights
The streamlined design of these weights makes them less chunky than others on this list which is a big plus point when you’re doing yoga moves, but also puts them in the mid-range for pricing on this list. The weights are packed with iron sand which is evenly distributed within each band and guarantees comfort when using.
Colour choices include pink, blue, grey and black, while weight measures run from 0.5kg, 1kg, 1.5kg and 2kg sizes. The Proiron weights also feature a special reflective trim which will show up in darkness which is an important safety feature if you’re out walking or jogging at night.
Buy now £22.99, Proiron
AMP Tone Up Wrist and Ankle Weights
Bringing together form and function, AMP offers a pair of weights designed to look stylish while also helping you top results from your exercise regime. The AMP weights are made from soft silicone which covers stainless steel adjustable weighted bars. The size and fit of the weight can be adjusted using the Velcro fastening.
Buyers can choose from a 2lb pair or 4lb and the weights come in a sage green, pink, black or white. AMP recommends their weights for lunges, side leg raises, curtsey squats, yoga, walking and running and of course, they’ll be great for toning your arms too.
Buy now £34.97, AMP
Core Balance Ankle and Wrist Weights Pair
Choose from Core Balance’s 0.5kg, 1kg, 1.5kg or 2kg weights which are made from a soft neoprene fabric which should prevent any chafing or rubbing.
Some people might find these weights a little bulky, especially because they get bigger as the weight increases (23.5cm circumference for 0.5kg and 33.2cm for 2kg).
But they are easy to fasten and carry around with you. They come at a great price and look good while you’re wearing them.
Buy now £10.99, Core Balance
Adidas Ankle and Wrist Weights
These padded weights look sleek and stylish and fit tightly and comfortably when using them. You can choose between 0.5kg or 1kg and the weights have hook and loop straps for a custom fit.
One user said they found the weights to be a little bit on the small side for using on their ankles but otherwise these look like a great choice from one of the top sportswear brands out there.
Buy now £22.00, Adidas
Opti Wrist and Ankle Weights
Add a little something extra to your workout with Opti’s orange and grey weights, available at Argos. They come in 0.5kg, 1.5kg or 2kg and feel soft and comfortable against skin, which means you’re more likely to wear them for your next workout. The fastening keep them tight to your body, while also making sure not to catch your skin.
The Opti weights come in attractive colour schemes; as well as grey and orange, find them in grey and blue and grey and green colours, depending on the weight you choose. At this price they offer excellent value-for-money, meaning it won’t hurt so much to invest in the next weight set up when you’ve mastered the current ones.
Buy now £13.00, Argos
Domyos Adjustable Wrist and Ankle Weights
If you’ve never used wrist or ankle weights before, this set from Domyos is an ideal choice for beginners.
The four weight bags are removable which means you can start with 250g on each limb, before gradually working your way up to a full 1kg. The weights have inner and outer fastenings which will ensure they don’t slide around when wearing them.
The bands can be washed, without the weights, at 30C which will help keep them fresh. They are also available in a 2kg grey design.
Buy now £17.99, Decathlon
Verdict
The Sportneer weights are our top choice for adding intensity to your workouts. There is a great range in weight options whether you’re a beginner or a more advanced user of wearable weights. They come in a variety of colours and the high quality Velcro means they will stay in place throughout your training.
Honourable mention also to Bala Bangles. While wrist and ankle weights have been around for years, the stylish and innovative design of this product makes them an appealing option for many exercise enthusiasts. Plus they’re easy to put on and clean and come in a range of pastel colours.
