Bollywood actors like Malaika Arora are celebrated for their fit and toned physiques, often becoming the epitome of health and wellness. Their commitment to maintaining such a high level of fitness is evident through their rigorous workout routines and dedicated yoga sessions, which are frequently showcased on social media platforms. What’s even more impressive is their relentless pursuit of a chiselled physique. Some celebrities wear ankle weights during their workouts or even while walking, adding an extra challenge to target their leg and hip muscles.
But do you also wonder how effective this equipment is? If so, then you are not alone. Therefore, we asked a fitness expert to throw some light on the same.
Benefits Of Using Ankle Weights![]()
In an interaction with the OnlyMyHealth team, Mr. Vijay Kumar, Fitness and wellness coach, Bengaluru, said, "Incorporating ankle weights into a fitness routine can enhance workout intensity and offer various benefits, especially for strengthening and toning the lower body."
According to WebMD, exercising while wearing 1-3 pound ankle weights may raise heart rate by about 3-5 beats per minute. It may also improve oxygen consumption by 5–10%.
Kumar suggested that the added resistance from ankle weights helps target muscles like the glutes, hamstrings, and quadriceps more effectively during exercises such as leg lifts, lunges, or glute bridges. This increased resistance can also improve cardiovascular endurance when used during activities like walking or aerobics, as the body works harder to move against the additional weight, he explained.
Moreover, ankle weights are a great way to improve core stability and balance and can help increase calorie burn and strengthen muscles.
Risks Of Using Ankle Weights Incorrectly![]()
While ankle weights can help boost fitness and overall wellness, incorrect use can pose various risks.
As we already understand, ankle weights add resistance. This is why improper use or wearing weights that are too heavy can put excessive pressure on the knees, hips, and ankles, increasing the likelihood of joint pain or even long-term damage, warned Kumar.
He added that these wearable weights can also alter the natural movement patterns, leading to muscle imbalances or poor posture, especially if worn during high-impact activities like running, jogging, etc.
It is also important to remember to not overuse ankle weights or incorporate them into every exercise, as it can result in overexertion, causing muscle fatigue or strains.
Also Read: Leg-Strengthening Exercises For A Strong Lower Body
How Can Beginners Safely Incorporate Ankle Weights Into Their Routine?
If you are a beginner, you need to know that ankle weights can be used during activities like walking, jogging, or aerobic workouts. They can elevate the intensity of the exercise, challenging both the muscles and cardiovascular system.
However, beginners should incorporate ankle weights into their workout regimen gradually and with caution to ensure safety.
Kumar said, "It’s recommended to start with lighter weights, usually between 1-2 pounds per ankle, to avoid unnecessary strain on the joints and muscles. Initially, ankle weights should be used in controlled, low-impact exercises such as leg lifts, glute bridges, or walking to allow the body to adapt to the added resistance. Focusing on proper form and posture is crucial to preventing injury."
He added, "Beginners should avoid using ankle weights for high-impact activities like running or jumping, as this can put excessive stress on the joints. Gradually increasing the weight and intensity as strength improves, along with incorporating rest days, can help prevent overuse injuries and ensure steady progress."
What If A Person Is Recovering From Injury?![]()
If you're someone recovering from an injury, you can still use ankle weights. However, they should be used with caution and under professional guidance.
"In rehabilitation settings, ankle weights are often used to gradually rebuild strength in weakened muscles, particularly in the legs and lower body. However, starting with very light weights and focusing on controlled, low-impact movements is essential to avoid placing undue stress on healing joints and tissues," said Kumar, adding that overloading or using ankle weights too soon after an injury can delay recovery or worsen the condition.
Therefore, it's important to consult with a physical therapist or healthcare provider to ensure their safe incorporation into a recovery plan.