How to Put on Ankle Weights Properly

Doctor examining foot of patient

Ankle weights can be worn during any fitness activity to increase the intensity and calories burned per hour, such as walking, strength training, cycling and various sports. You can even wear ankle weights during routine daily tasks such as completing chores and going to work, as ankle weights can be hidden underneath your pants. To get the most out of ankle weights, you must put them on properly.

Wear ankle weights appropriate to your fitness level and desired fitness goals. If the ankle weights are too light, they'll add little intensity to your workout and hardly be worth wearing. If they're too heavy, they'll reduce your agility and turn an enjoyable walk into a laborious chore, making you less likely to consistently wear them. Try on different models and weights to get a feel for what's best.

Wear tall socks under your ankle weights to prevent chafing and irritation, and to reduce the possibility of slippage during exercise.

Inspect the ankle weights before putting them on to ensure that there are no seams or tags that will rub against your skin as you walk. Such rubbing could cause irritation and itchiness that could outweigh the benefits of exercising with ankle weights.

Secure each ankle weight to your lower leg just above the ankle. Most have adjustable velcro enclosures designed to conform to various leg sizes.

Adjust the fit of each ankle weight so that it holds snugly to your lower leg as you walk. If you find the ankle weight slipping down during exercise, it's a sign that they need to be tighter. Avoid making the weights too tight.


Use adjustable ankle weights so you can add various bags, rods or weight plates to adjust the resistance you'll feel with each step.


Consult your doctor before wearing ankle weights to be sure that you're free of joint issues.

Remove the ankle weights if they're causing you pain. Excessive use of ankle weights may be harmful.