Onto Fitness Australia

Using ankle and wrist weights for training can be an effective way to add resistance to your workouts and help improve muscle strength, endurance, and overall fitness. However, it’s important to use them properly to avoid injury and get the most out of your training.

Benefits of Using Ankle and Wrist Weights

1. Improved Muscle Tone and Strength
   • Ankle and wrist weights add extra resistance, which requires your muscles to work harder. This added challenge can help strengthen and tone muscles, particularly in the arms, legs, and core.
2. Increased Caloric Burn
   • The extra weight increases the intensity of your workout, which can lead to a higher calorie burn. This is especially helpful during cardio exercises like walking, jogging, or aerobics.
3. Enhanced Cardiovascular Endurance
   • Using ankle and wrist weights during cardio exercises can improve cardiovascular endurance by increasing your heart rate, helping build stamina over time.
4. Improved Bone Density
   • Adding resistance to your workouts encourages bone growth, which can be beneficial for maintaining bone density, especially as you age.
5. Strengthened Joints
   • Using weights can help strengthen the ligaments and tendons around your joints, potentially improving joint stability.

Exercises Where Ankle and Wrist Weights are Beneficial

• Walking or Jogging: Wearing ankle weights while walking or doing light jogging can intensify these exercises without major strain on the body.
• Bodyweight Exercises: Exercises like leg lifts, donkey kicks, glute bridges, and lunges benefit from ankle weights by increasing resistance.
• Arm Exercises: Wrist weights can add resistance to upper-body exercises such as arm circles, bicep curls, and tricep extensions.
• Core Workouts: Adding ankle weights to leg raises or bicycle crunches can provide an extra challenge to your core muscles.
• Low-Impact Cardio: Ankle and wrist weights are great for adding resistance to low-impact exercises like aerobics or water-based workouts.

Tips for Using Ankle and Wrist Weights Safely

1. Start Light
   • Begin with lighter weights (around 1 to 3 pounds) to avoid injury. Even small weights can make exercises more challenging, especially when starting out.
2. Use Weights Sparingly
   • Ankle and wrist weights are best used for short-duration workouts or specific exercises. Avoid wearing them for extended periods, as this can put strain on joints and lead to overuse injuries.
3. Avoid High-Impact Exercises
   • High-impact moves like running or jumping with ankle weights can strain your joints and increase your risk of injury. Stick to low-impact exercises where you have more control.
4. Focus on Form
   • Adding weights can affect your balance and movement. Always prioritize good form to prevent injury and maximize the benefits of each exercise.
5. Combine with Strength Training
   • Ankle and wrist weights can be used in addition to strength training with dumbbells, kettlebells, or resistance bands for a well-rounded workout routine.

Potential Downsides and Precautions

• Joint Strain: Overuse of ankle and wrist weights, particularly during high-impact exercises, can lead to joint strain, especially in the knees, hips, and shoulders.
• Risk of Injury: Adding weights without good form or using too-heavy weights can increase the risk of injury, particularly for beginners or those with joint issues.
• Overuse and Muscle Imbalance: Wearing ankle and wrist weights consistently for everyday activities can lead to muscle imbalances and overuse injuries, so it’s best to use them purposefully and intermittently.

Sample Exercises with Ankle and Wrist Weights

1. Leg Lifts (with ankle weights)
   • Lie on your back, raise one leg at a time, or do both legs together to engage the core and legs.
2. Arm Circles (with wrist weights)
   • Extend your arms to the sides and make small circles, gradually increasing the size. This strengthens shoulder and arm muscles.
3. Bicycle Crunches (with ankle weights)
   • With ankle weights, perform bicycle crunches to engage your core and challenge your lower body.
4. Side Leg Raises (with ankle weights)
   • Lie on one side, lift the top leg up and down, and feel the added resistance work your outer thigh and glute muscles.
5. Glute Kickbacks (with ankle weights)
   • Get on all fours, kick one leg back and up. The ankle weights add resistance, increasing the challenge to your glutes.

Final Thoughts

Ankle and wrist weights can be a valuable addition to your workouts, especially for building strength and increasing the intensity of low-impact exercises. When used with care and proper form, they can help you achieve better results and add variety to your training.