Adding light weights to a workout is a great way to increase intensity and improve strength. Whether you’re doing Pilates, yoga, cardio, strength or a stroll, wrist and ankle weights are a hands-free way to feel the burn. Another perk? They don’t take up much space in your bag or home gym.
But as you know, there are dozens of options on the market. That's where I come in. I used my experience as a certified personal trainer, spin instructor and yoga teacher; tapped my peers; and spent hours researching and poring over dozens of reviews on some of the highest-rated weights in the market. Use the links below to get my professional advice, answers to your top questions, and of course, my top picks.
Benefits of wrist weights | Benefits of ankle weights | Before you start | Top options to shop | Meet our expert
What are the benefits of wrist weights?
Using wrist weights while exercising improves upper body strength and, maybe more surprising, your cardiovascular health. Studies show that walking with handheld weights or wrist weights increases your oxygen uptake (how much oxygen you’re able to take in) and heart rate, compared to walking without weights. The short of it: Exercising with wrist weights leads to greater calories expended (read: burned). Just be sure to show your wrists some love to prevent injury.
Personally, I love adding wrist weights to shadow boxing workouts, arm movements and core exercises — exercises you do with a high number of reps using light weights, versus those performed with a low number of reps using heavy weights.
Eliza Shirazi, founder of fitness website Kick It By Eliza, feels the same. “There are so many benefits to adding light weights (like well-fitting wrist weights) to cardio workouts, but my favorite reason is that you are building muscle endurance ... building stamina and improving our cardiovascular health" thanks to the added resistance, she explains.
What are the benefits of ankle weights?
Ankle weights offer plenty of benefits, especially when it comes to building strength in the lower extremities. Using ankle weights for exercises like leg raises, donkey kicks and even some cardio exercises can help increase muscle mass and improve balance.
Notable studies regarding ankle weights show significant benefits in older populations (though all of us can take notes here). One study of nearly 100 participants aged 66 to 76 years showed significant increases in lower-limb circumference (i.e., muscle mass) after three months of wearing ankle weights, for at least two 20-minute outdoor walks per week.
Another study of healthy older women showed that using a resistance band and wearing ankle weights three times per week for three months achieved significant improvement in lower body strength and mobility.
Before you start with ankle and wrist weights, a note of caution
Muscle imbalances occur when we repeat the same exercises often without training other areas of the body; these can then cause aches, pains and injuries to the joints (specifically knees and hips) and your back.
For example, wearing wrist weights while walking and pumping your arms — without also training muscles in the shoulders, triceps, biceps, back and core — might cause an imbalance.
Similarly, walking with ankle weights requires the quadriceps to work harder than the hamstrings. Doing so regularly without also training every other muscle in your legs movements can also cause muscle imbalances in the lower body.
So make sure to prioritize supplemental training to other parts of your body once you decide to start using ankle and wrist weights.
Best ankle and wrist weights to shop, according to editors and shoppers
SPRI Wrist Weights with Thumblock
- "Works great with weak hands"
- Thumb slot makes it "easy to put on"
- Wrist-specific
- Bulky design
Material: Neoprene, sand | Weight: 2 lb. each | Length of each band: About 10-11 in. | Accessories included: N/A
These SPRI wrist weights with a thumb lock are best if you’re looking for an option that stays in place. These versatile two-pound wrist weights don’t slide around as you punch, power walk or pulse your arms. They’re one of my top picks if you’re looking for something specifically for the hands or wrists and don’t care for dual-purpose weights that also work around the ankles; these are best for walking or boxing workouts.
Ankle Weights Set by Pinc Active
- "Easy to put on and remove"
- "Super comfortable and stable"
- A bit tight for those with wide ankles
Material: Neoprene, Velcro, iron sand | Weight: 0.5 lb. each (up to 8 lbs.) | Length of each band: 14 in. | Accessories included: N/A
If you have smaller wrists or ankles and have trouble finding weights that don’t loosely hang, this set from Pinc Active is a great choice. They wrap around your ankles fully without feeling loose, and they come in a range of sizes depending on how hard you’re trying to go during your next Pilates class.
BalanceFrom GoFit Fully Adjustable Ankle Weights
- "Durable and well-made."
- Velcro could rub against skin and cause irritation.
Material: Nylon | Weight: 1 lb. each | Length of each band: Not listed | Accessories included: N/A
These ankle weights have a whopping 20,000+ five-star ratings on Amazon and are ideal for anyone who is just getting into the workout groove. They come in an array of weight options (from one to five pounds) and are very easy to put on and take off.
One reviewer who uses these weights for mobility, strength and balance noted, "The weights fit great, are adjustable and comfortable, and the material is very soft on my ankles!"
Piloxing Gloves
- "Just the right amount of weight"
- "Protect" hands while lifting weights.
- Specific to the wrists
- Recommended use is boxing, not suited for more intermediate activities
Material: Neoprene | Weight: 0.5 lb. each | Length of each band: Not listed | Accessories included: N/A
If you’re looking for a wrist weight to add extra burn to your shadow boxing workouts, try a set of weighted gloves from Piloxing, a boxing-Pilates-dance fusion class. They fit like a fingerless glove with a Velcro band around the wrist to keep them in place.
Each glove is only half a pound, but don’t let that deter you. If cardio boxing workouts are a part of your workout routine, these gloves will have your arms and shoulders burning after a few jab-hook-crosses.
Speaking of boxing workouts, there’s a great alternative to wrist weights that you might already have at home: your boxing wraps, boxing gloves or light hand weights. If you have any of this equipment at home, give them a try during your next shadow boxing sesh while you shop around for the best wrist weight for you.
The DB Method Dreamlets
- Can also double as ankle weights.
- "Perfect to add to basic cardio and body-weight workouts."
- Might be too snug for smaller or petite wrists
Material: Neoprene, Velcro | Weight: 2 lb. each | Length of each band: Not listed | Accessories included: N/A
These sleek-looking weights have comfortable thumb locks to keep them secure on your wrists during intensive strength training or cardio workouts.
The product description suggests that they can be worn as classic ankle weights — one review even says, “They feel really secure when wearing them — both on my wrists and on my ankles. I actually may use this product primarily on my ankles!”
P.volve Ankle Weights
- "Well padded, secure on my ankle."
- "Comfortable and a perfect weight."
- Might be snug for those with small ankles
- Beads shift around; causing an imbalance
Material: Neoprene, sand | Weight: 1.5 lb. each | Length of each band: 11 in. | Accessories included: N/A
The P.volve workout has gained a cult following among its devotees, where ankle weights are a necessity for multiple workouts. These ankle weights are are filled with sand and won’t leave you feeling that “bulky” feeling you might get with other ankle weights. One reviewer (who echoed many others) noted, "You end up feeling the (best) burn from them!"
Gaiam Restore Ankle Weights
- Affordable, durable weights.
- "Just the right" amount of weight for simple workouts.
- May be loose for those with small or petite ankles.
- Reviewers had to secure in place with more velcro; wrap around ankles more times.
Material: Neoprene, polyester, mesh, sand | Weight: 2.5 lb. each | Length of each band: 9-11 in. | Accessories included: N/A
With more than 5,000 verified five-star ratings on Amazon, these picks from Gaiam are a great addition to add to any workout routine. They come in two weights and will make for some seriously toned legs, whether you're doing proper aerobics or just dancing in your home.
Many reviewers say that these ankle weights are very comfy and the Velcro doesn't rub the skin, unlike other options they've used.
Sportneer Adjustable Ankle Weights
- "Well-built and easy to use."
- "Sturdy."
- Adjusting the weights takes a little time to figure out.
- Might not fit those with small or petite ankles.
Material: Neoprene, sand | Weight: 5 lb. each | Length of each band: 14.56 in. | Accessories included: N/A
Amazon reviewers love these ankle weights so much that they're the No. 1 bestseller in the retailer's Wrist and Ankle Weights category. It's easy to see why; for starters, they’re durable and have strong Velcro closures.
The weight can be adjusted to however heavy you’d like them to be — they have little sand bags in the pockets of the ankle weights that are removable. Fran Sales, former Shop TODAY associate editor, bought a pair on a whim to elevate her low-impact workouts and yoga practice. "I really dig how easy it is to adjust the weights on this, even mid-session!" she raved.
Henkelion Adjustable Ankle Weights
- Easy to take on/off.
- "Super easy to use and durable."
- Material isn't very soft.
- Adjustable portion is difficult to navigate/change out.
Material: Neoprene, cotton, Velcro | Weight: 1-2.5 lb. each | Length of each band: 13-14.4 in. | Accessories included: Reflective strips
With a glowing rating from over 12,000 Amazon shoppers, these ankle weights from Henkelion come in five fun colors and three different weight variants (two, three and five total pounds). They're also made with a moisture-wicking premium neoprene-cotton blend and have removable sand bags, if you'd like to customize how easy or difficult you'd like your cardio to be.
LaceUp 16-Ounce Wrist Weights
- Can be used for both ankle and wrists.
- Flexible, fits majority of wrists and ankles.
- Became loose throughout workout.
Material: Foam, coated metal | Weight: 12 or 16 oz. (0.75-1 lb.) each | Length of each band: 18 in. | Accessories included: N/A
This pick is a bit different from the rest but is also one of my favorites for its versatility. These LaceUp bars are bendable, so you can wrap them around your wrists and ankles, or stretch them straight to use for biceps curls, tricep dips, or specific yoga or Pilates movements.
Reviews show some creative uses of these LaceUp weights, including wrapping them on kettlebells for a couple of extra pounds, putting them on lacrosse and hockey sticks for handling drills, or wearing them while checking off chores on your to-do list or even walking the dog.
TheraBand Ankle Weights
- "Easy to use."
- Made with a soft material that won't rub or cause irritation.
- Sag during workouts for those who have small or petite wrists.
Material: Neoprene, terrycloth interior | Weight: 2.5 lb. each | Length of each band: 10.3 in. | Accessories included: N/A
While you may know the brand for their bands, look no further than TheraBand's ankle weights if you’re looking for options that are super comfy. Designed with a soft, nonabrasive terrycloth interior that won’t irritate the delicate skin around your ankles, it's no wonder why these are an Amazon's Choice pick!
One rave review: "[I'm] having to go through physical therapy, and they're really worth the money that I paid for them. They're made very well and they're helping me with my exercises."
Bala Bangles
- High-quality; product holds up well throughout the years.
- Available in multiple weight and color options.
- Splurge-worthy pick.
- Reviewers note that stones sometime hit ankle at an uncomfortable place.
Material: Silicone-wrapped steel | Weight: 1 lb. each | Length of each band: 13 in. | Accessories included: Color-matched carrying case
There’s just no other ankle weights that are trendier and cooler-looking than the Bala Bangles. These babies can be worn on your wrists or ankles, come in an array of fun colors like Blush, Sage and Sea, and are only one pound each (though you can buy a set of two pounds each, too).
One fun fact: Though they're not meant to be waterproof, a lot of customers do use them for water activities "without any issues," according to Bala's reps.
Prodigen Adjustable Ankle Weights
- Adjustable; can add or remove weight as necessary.
- Comfortable to wear.
- Heavier weights can be bulky
- Velcro is low-quality; reviewers advise being gentle when taking on/off
Material: Neoprene, cotton, Velcro, iron pellets | Weight: 1 to 7.5 lb. max each | Length of each band: 14 in. | Accessories included: N/A
With five colors and five weight options to choose from, this set from Prodigen features adjustable bags that can be inserted and removed depending on your weight preferences. Amazon reviewers particularly love them for post-rehab exercising and surgery recovery.
Lekfit Ankle Weight
- Thin design prevents them from being bulky, despite more weight
- Limited colors available
- Velcro may rub
Material: Neoprene, iron, sand, Velcro | Weight: 6 lb. each | Length of each band: About 14 in. | Accessories included: N/A
Celebs are big fans of these ankle weights, especially when they're doing dance-inspired, high-intensity, low-impact cardio workouts with Lekfit. This pair is said to be sleek and easy to strap on.
One long-time user shared, "I like the quality, even though they started losing the filling … it happened after years of use. I didn’t want to be without them. They are easy to strap on and fit me well."
Cap Barbell Adjustable Ankle Weights
- Adjustable; can add weight as you get stronger
- "Quality product, durable yet comfortable."
- Might prove to be too bulky
- Not ideal for beginners
Material: Polyester, sand | Weight: 10 lb. max each | Length of each band: 10.5 in. | Accessories included: N/A
Not made for the faint of heart, these ankle weights weigh a whopping 10 pounds each (that’s 20 pounds total!) and will get you sweating in no time. Removable weights are included, and they work particularly great for leg lifts and glute toning.
One intermediate user, an Amazon reviewer, said they're versatile: "I had been using leg extensions on a weight bench for years, but felt due to the last injury [to] my knees, [I now do] a wider range of motion with lighter weights. In my case, it is working well. Takes a little longer to strap on and off, but worth the effort. As a bonus, they provide enough ballast for my sit-ups, so no longer hooking my feet under barbells. For under $25, well, well worth the price."
Meet the expert
- Eliza Shirazi is a fitness expert and founder of Kick It By Eliza, a fitness brand founded on a type of training she describes as "a 13-round fitness method that is music-driven, sweat-inducing and kickboxing-inspired."
