You see them more often now on morning walks – someone a few years either side of you with padded straps around their ankles. The idea is simple enough: a little extra weight makes your legs work harder, so you get more from the same walk without having to go further or faster. But ask around, and you will hear conflicting things. Some people say it is a straightforward way to keep muscles and bones in better shape. Others warn it can jar your knees and hips.
This article is for information only and is not medical advice. Consult your GP before starting any new exercise programme, especially if you have existing joint or health conditions.
A 2021 study found that walking with ankle weights significantly increases activation in the glutes, hamstrings and calves – the very muscles that keep you steady on your feet.
-Verywell Health
Ankle weights can be a useful tool for adding resistance to walks, but they are not for everyone. Starting with a light weight (1kg or less) and paying close attention to your form is essential to avoid straining your knees or hips.
Why This Matters
After 55 or so, we naturally lose muscle mass – something called sarcopenia. Inactive adults can lose 3% to 8% of their muscle mass every decade. Muscle is what keeps your metabolism ticking over, your balance sharp and your joints stable. Losing it makes everyday tasks harder.
Ankle weights are a practical tool because they add resistance to something you already do – walking. You do not need a gym, a class or a block of time you do not have. The trick is knowing how to use them without expecting your joints to take a hit they cannot handle. Changing how you walk affects your whole body. For more on this, have a look at our article on what changes in your gait can tell you about your joint health over time.
Getting Started Safely
If you are in good general health, have no active knee or ankle injuries and your balance is reasonable, ankle weights can be a safe addition to your routine.
But if you have significant osteoarthritis, a recent leg injury or ongoing balance issues, this is one trend you can safely skip. Your GP or physio can give you the all-clear.
A 1kg (2.2lb) pair is plenty. The weight is far from your centre of mass, so it feels heavier than it sounds. You can always add more later.
They should be snug around the ankle, not sliding down towards your foot. Loose weights can alter your gait and increase the risk of a trip.
Start with a 15-minute walk on a flat, even surface. Do not use them every day. Two or three times a week is enough to let your muscles adapt.
If you notice your hip hitching, your stride shortening or your foot slapping the ground, the weight is too much or your body is tiring. Stop and reassess.
Pain in the front of the knee or a sharp ache in the hip. This often means the joint is taking strain the muscles cannot yet handle. Stop immediately and consult a physio if it persists.
Research from the NHS on physical activity for older adults emphasises building strength gradually. Ankle weights are no different.
What Works and What to Look For
Not all ankle weights are the same. The key difference is in how they distribute weight and how they stay put.
Some are small pouches of sand or iron beads that wrap around the ankle with Velcro. Others are continuous sleeves with integrated weight. The risk with poorly designed weights is that they slip down. Once they reach the narrowest part of the ankle, they can pull on the Achilles tendon or alter your step.
Look for a wide strap that sits comfortably above the ankle bone. Velcro is fine, provided it is the industrial-strength kind. A zip or buckle adds extra security. Weight increments matter. A set that lets you add or remove 0.5kg (1lb) pouches gives you more control than a single fixed-weight strap.
An alternative worth considering is a weighted vest. It distributes the load more evenly across your torso, which is generally easier on the knees and hips. The downside is that vests can be hot in summer and harder to fit over bulky clothing. Resistance bands are another option for building leg strength without adding load to your joints during walks.
| Attribute | Ankle Weights | Weighted Vest | Resistance Bands |
|---|---|---|---|
| Where weight sits | Lower leg | Torso | Variable |
| Joint impact | Higher on knees/ankles | Lower, distributed | Low to moderate |
| Walking form change | Can shorten stride | Minimal | Not suitable for walking |
| Best for | Targeted leg strength | Overall load, cardio | Home strength sessions |
Options Worth Considering
If you decide to give ankle weights a go, a few things can make the experience safer and more effective.
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Tracking Your Effort
When you add weight, keeping an eye on your effort is sensible. A watch that tracks heart rate and recovery can help you avoid overdoing it. The Garmin Forerunner 745 is a multi-sport watch that stores music and offers daily workout suggestions based on your sleep and recovery. It is useful for pacing yourself on those days you are using ankle weights, so you do not push too hard without realising it.
- Heart rate tracking and recovery insights
- Daily suggested workouts based on your readiness
- Stores music for phone-free walks
Note: Requires a smartphone for full features and setup.
Building Strength at Home
For the days you are not walking, or as a pre-walk warm-up, the Gorilla Bow Resistance Band System is a solid piece of kit. It replaces a full set of weights and works your whole body. Using it for 10 minutes before a walk can activate the muscles in your legs and core, which may help protect your joints when you step out with ankle weights.
- Replaces multiple weights with one system
- Portable and easy to store
- Handles up to 300lbs tension
Note: Bands can wear out over time and need periodic replacement.
Recovering After a Walk
After a weighted walk, your feet and calves will have worked harder than usual. The RENPHO Foot Massager with Heat uses air compression and shiatsu massage to ease tired muscles. It fits up to a UK size 12 and has a remote so you do not have to bend down. It is not essential, but it makes the recovery part of the routine more pleasant.
- Air compression squeezes and releases tension
- Heat function soothes stiff joints
- Remote control means no bending
Note: Takes up a bit of floor space and needs to be near a plug socket.
Narrowing It Down
The right choice depends on your starting point and what you hope to achieve.
If you walk regularly and want to strengthen your legs without changing your route, ankle weights are a direct option. If you are more concerned about overall fitness and heart health, and you want to avoid stressing your knees, a weighted vest or resistance bands may be a better fit. If you tend to push too hard or not hard enough, a watch that tracks your effort can help you find the right level.
Weighted vests distribute load more evenly than ankle weights and are generally safer for the knees. However, they can be hot in summer and harder to fit over bulky clothing.
- Ankle weights are an effective way to add resistance to walking, but they require careful form and gradual progression.
- For most people over 55, starting with 1kg and walking for 15-20 minutes on flat ground is the safest entry point.
- If you have knee or hip issues, a weighted vest or resistance bands may be a better option than ankle weights.
Closing Thoughts
Staying active in later life is not about proving anything. It is about keeping the body you have working as well as it can for as long as possible. Ankle weights are not a quick fix. They are a simple, practical tool that, used carefully, can help you get more from a daily walk. You know your own body better than anyone else. If it feels wrong, it probably is.
If you are looking for a way to track your progress, the Garmin Forerunner 745 is a reliable companion. And for recovery, the RENPHO Foot Massager does the job well.
References
A few sources I found useful while writing this article.
MedlinePlus guide on fall prevention exercises – a clear, evidence-based resource from the US National Library of Medicine.
Study on the effects of ankle weights on blood pressure and perceived exertion – research from the Journal of Indian College of Cardiology behind the cardiovascular benefits.
Study on muscle mass loss in inactive adults – explains why resistance training matters as we age.
NHS advice on strength and balance exercises for older adults – practical guidance from the UK health service.
