What Is the Highest Poundage for Ankle Weights?

Ankle weights provide a simple and inexpensive way to add extra resistance while you perform strength-training exercises like a side-leg raise. Harvard Health Publications recommends that you choose padded ankle cuffs that are comfortable to wear. Ankle weights come in a variety of weights and many are adjustable to increase your weight resistance as you gain experience and strength.

  1. Weight Amounts

    • Depending on the type, ankle weight sets can hold as low as 1 pound of weight, and the most common ones go up to 5 to 10 pounds per leg. However, the CDC notes that adjustable ankle weights can go up to 20 pounds per leg.

    Adjust As You Go

    • Adjustable ankle weights are the safest type because they help you work your way up to higher amounts of weight. They come with pockets that hold weight bars. You can generally add a half pound or 1 pound at a time to gradually increase the weight. If you use too much weight as a beginner, you might cause an injury, so this type allows you to use less weight in the beginning and add more as your muscles develop and you need more resistance.

    Ankle Weights for Aerobics

    • Ankle weights can boost an aerobic workout by increasing your oxygen uptake by 5 to 10 percent and by increasing your heart rate about three to five beats a minute, according to the American Council on Exercise. For this purpose, you only want to use 1- to 3-pound weights.

    Precautions for Aerobic Workouts

    • The American Council on Exercise notes that fitness professionals generally do not recommend wearing ankle weights for aerobic workouts because they can change the way you move and possibly cause an injury. They have the potential to strain muscles in the leg and the ankle joint. However, Dr. Anthony Luke, in an article for the "Los Angeles Times," notes that people who are healthy and do not have joint problems can generally use ankle weights during aerobic exercise, but they shouldn’t use them every time they work out. Also, you should stop using them if you feel pain. Consult a health professional to find out if ankle weights will work for you.