Weight Belts Vs. Ankle Weights

One of the most effective ways to make any exercise more difficult is to increase the level of resistance used to carry it out. While this is common sense for strength training, it doesn’t often get enough consideration for aerobic or cardio-focused exercises like running or jogging, or for body-weight exercises like pushups and pullups. Weight belts and ankle weights can each increase the difficulty level of your workouts, but choosing which is right for you depends on the type of exercise you wish to perform.

  1. Weight-Assisted Exercise

    • The key to using weights to increase the difficulty of non-weight-training exercises is to focus the weight where it will provide the most resistance. For example, if you’re doing pushups, the weight should be placed around the torso for optimal effectiveness. The weight used doesn’t need to be excessive to increase the difficulty of a given exercise. A set of 10 pullups with an extra 10 pounds of weight can provide a significantly more productive workout than 10 body-weight pullups by themselves. Remember that if you increase the level of resistance of your exercises with weights, you will need to rest sufficiently in between workouts to avoid injuries and fatigue from overtraining.

    Belts

    • A weight belt is a simple belt that straps around your waist. Common models are made from nylon or similar materials, and come either in a fixed weight – such as 20 pounds – or with the ability to add your own weight to it. Simple models feature Velcro straps or plastic clasps that connect the belt together, while more elaborate models feature a more traditional belt-style fitting with a pin and notch. Higher-end weight belts provide ergonomic configurations for comfort and injury prevention, but some belts are simply a weighted tube that you strap around your body.

    Ankle Weights

    • Ankle weights also come in a variety of models. They are typically made with nylon or other synthetic material. The construction of the typical ankle weight is simple; it comes pre-manufactured for a specific weight – such as 5 pounds – and most models do not allow you to increase or decrease the weight as you train. Ankle weights are typically strapped around the leg just above the top rim of the shoe; ankle weights can also be used around the wrists or arms.

    Comparison

    • The primary factor to consider is the type of exercise you wish to perform. Body-weight exercises such as pushups, lunges and squats will make better use of the resistance provided by a weight belt, since much of the lifting action focuses on moving the torso against the pull of gravity. Combine that with the fact that many weight belts allow you to increase or decrease the weight, the better value for you may be the weight belt. If you primarily perform running exercises, cardio-intensive exercises or anything else that requires the frequent movement of the extremities, the ankle weight will provide the better level of resistance.

    Safety Concerns

    • Using ankle weights can alter your form for walking and calisthenics, and it can cause injuries to your hip, knee and ankle joints. For weight belts, the center of gravity for the weight rests with your core, and the device doesn't affect any joints in the same way. However, using weight belts with too much weight may cause strain or injury to certain joints for specific exercises. For example, using too much weight in a belt for pullups can cause injury to your shoulders or elbows; however, this can be diminished by using a light amount of weight and maintaining precise pullup form.