What Are Ankle Weights Used For?

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You want to receive the most benefit from your workouts in the gym as possible. Whether you're working on a strength routine or a weight training routine, you are working various muscles to obtain maximum benefit. Adding as few as three to five pounds to each ankle will help to boost your effort in the gym--and you'll see the benefits in a few months.

Strength Training

Using ankle weights during your strength routine will help you gradually increase the strength of your back and legs as you do your workouts. For instance, wearing ankle weights while doing abdominal work will help you strengthen your abdomen and back muscles.

Weight Training

Ankle weights can be used effectively during your weight training routine; if you wear a five-pound set of weights on each ankle, you'll be able to increase the amount of weight you lift with your legs during your routine.


Using ankle weights as an addition to the routine you've been doing for several weeks will help you meet your fitness goals more efficiently. You can also use ankle weights to intensify your upper-body workout by holding them.


You can use ankle weights to tighten your leg muscles. Ankle weights worn during a calisthenic workout will put additional weight on the muscles you are isolating,


You can safely use ankle weights for just about any workout purpose -- please do not add them to your running regimen. You can cause ankle and foot damage by doing so.

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