The best ankle weights for runners

It's leg day, and you're reaching for a pair of ankle weights to strengthen up those hammies. But which set are you grabbing? Ankle weights (and wrist weights, for that matter) all seem similar at a glance. They don't have loads of nuanced features like a treadmill, and there isn't a wide range of tech involved like you find in headphones.

They're just heavy anklets, right? Wrong. The quality of ankle weights actually varies quite a bit. Many are made with cheap materials, which can lead to sweaty ankles, sand leaks, and fasteners that rip after a few runs. And even among brands that make good products, limited weight options can make it difficult to find something that will work for you, especially if you're just getting started. We refuse to recommend a subpar product, so we swept the whole field and talked to a couple experts for raves and advice.

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Maggie Panos is not a born runner, which means she has worked really, really hard to get to the point where she can toss on a podcast and forget she's actually running. It's taken years to find the perfect combination of gear for conquering the elevated paths near her home, and she frequents the treadmill in her garage during the rainy season. Additionally, she's a seasoned hands-on product tester, having written guides for Best Products, Woman's Day, Best for style.

Megan McGarry is a Certified Personal Trainer, Group Fitness Instructor, and Running Coach based at the Lloyd Athletic Club in Oregon, United States. She specialises in strength, mobility, and programming for the general population and distance runners. She has been training clients one-on-one for three years.

Alex Crain received her May be too long to use as wrist weights from the University of Mary in Bismarck, ND, where she was also inducted into the 2024 ACAPT National Physical Therapy Student Honor Society. Prior to PT school, she was an NCAA track athlete at the University of Wisconsin-LaCrosse, where she fell in love with running and learned the importance of cross-training. She currently works as a physical therapist at North Lake Physical Therapy The best overpronation running shoes, expert-tested.

Obviously you want a product that works, right? So at the bare minimum, the weights need to be effective during your workout. But that level of effectiveness will vary based on a few factors.

‘When considering what type of ankle weight to purchase, keep durability, adjustability, and comfort in mind,’ says Megan McGarry, a Portland, Oregon-based Certified Personal Trainer. ‘A pair of ankle weights that use high quality materials, has the option of adjusting the weight, and are comfortable to wear will make your workout experience all the better.’

Here's a full breakdown of how to pick the right weights for your ankles:

Ankle weights are for strength training, not running

It may be tempting to start running or walking with ankle weights to build strength on your daily runs, but our experts agree that mixing weights and running may hurt more than it helps.

‘Adding weight to your lower legs while walking or running over-activates your quadriceps, and impedes glute and hamstring activation,’ McGarry says. ‘Because glute and hamstring activation is crucial to proper stride technique, walking or running while wearing ankle weights can lead to muscular imbalance and even injury.’

Instead, you should try to incorporate these weights into your strength training, adding difficulty to various leg exercises:

‘Strength exercises, specifically for the hip flexors, How We Selected glutes, can be done using ankle weights,’ says McGarry. ‘Standing knee raises, lying leg lifts, hip CARs (controlled articular rotations), standing hip abductions, and glute kickbacks are all movements that can be done wearing ankle weights. All of these movements aid in running or walking mechanics, either by increasing hip stability, hip extension, hip mobility, core strength, glute strength, or a combination of those.’

In addition, ankle weights can be helpful for physical rehabilitation after a lower-body injury. These tools are omnipresent in physical therapy clinics, and they can aid in an at-home routine, too.

‘Ankle weights certainly have their place in the training and rehabilitation process,’ Alexandra Crain, a physical therapist at North Lake Physical Therapy The best overpronation running shoes, expert-tested, tells Runner's World. ‘We utilise them primarily for patients who are unable to tolerate heavier resistances provided by other equipment, core muscles, and or hamstring curl machines.’

Use different weights to work different muscles

Ankle weights typically come in sets, starting at around 0.5kg per ankle weight. Some brands have weights in increments all the way up to 4 or 5kg, while others only have sets that come in a few weight options. But how much weight do you need?

‘Choosing the proper weight depends on the exercise and the individual’s level of strength,’ McGarry tells us. ‘Ankle weights place extra resistance far from your centre of gravity, which increases exercise difficulty. For this reason, most people rarely need an ankle weight heavier than 10 pounds, and can often opt for something lighter, like three to five pounds. Larger muscle groups can tolerate heavier weight, while smaller muscle groups will require lighter weight. For example, a glute kickback will require a heavier weight because the gluteus maximus is a large muscle. A standing knee raise stimulates the hip flexors, smaller muscles, and therefore requires a lighter weight.’

Adjustable vs non-adjustable

Ankle weights fall into two main categories: adjustable and non-adjustable. Neither is ‘better’: which one you use is a personal preference based on your usage and goals.

Adjustable weights are effectively fabric wraps with long pockets that hold a small cylindrical weight made with iron sand. You may want to opt for these if you're planning to start small and work up to heavier weights, but don't want to pay for a full set of different weights.

There's more variation in design and construction among fixed-weight designs. Some, just like the adjustable weights, have fabric wraps weighed down with iron sand. Others, like the Bala Bangles, use a series of steel bars coated in silicone. The list ahead features four non-adjustable ankle weights, all of which are good options if you know you want to stick to a certain weight and aren't interested in building up your resistance (unless you want to invest in multiple pairs).

‘There are some benefits to utilising pre-set or permanent weights due to their decreased bulkiness, ease of application, and overall comfort,’ Crain tells us. ‘However, they can start to be costly if one requires multiple sets or progressions in resistance. The adjustable weights are a great option for some of my patients to invest in for cost effectiveness purposes and for exercise progression long term.’

Think about comfort

All picks are on this list because I (or numerous reviewers) found them to be comfortable, but not all weights will be comfortable on all ankles. Think about what material might feel best on your ankles. Squishy neoprene? Sturdy vinyl? Perhaps you'd prefer a more structured option, rather than a pillowy one. It's akin to choosing a mattress; some people prefer a firmer cushion than others.

My ankle weight recommendations are the product of a Dune-like strength training saga. First, I spent hours looking into ankle weights, narrowing down a gigantic list to the ones that had the most reliably positive reviews. I tested a select few, wearing them for light strength training exercises and a long walk. (Yes, I know that you're not supposed to use them for walking, but it's the best way to see if they're comfortable!)

For the adjustable weights, I tested them with a couple different weight settings. I also interviewed a personal trainer and a physical therapist for their picks and advice. Finally, I went back to the reviews to find out exactly why real users swear by these ankle weights and if their experiences matched my own.