How Many Pounds Are Best for Ankle Weights?

If you're wondering how many pounds of ankle weights are best for you, the answer starts with your fitness level, goals, and comfort. Most beginners benefit from 1–3 pounds per ankle, which provides enough resistance to activate muscles without disrupting movement or form. Starting light — even with just 1 pound — helps you focus on technique and reduces injury risk. As you grow stronger, you can increase slowly, typically in half-pound to one-pound increments, ensuring your joints stay protected and your form stays clean.

Why starting light matters

Proper form is key. Overloading too soon—especially above 3 pounds per ankle—can strain tendons, joints, and alter your natural gait. For walking, everyday movement, or basic strength exercises like leg lifts and donkey kicks, 1–2 pounds per ankle is often ideal. Heavier use (up to 5 pounds) may suit specific exercises like leg extensions, but only if you have stable form.

What influencers and trainers recommend

On Reddit, some Pilates users share real-life insights:

“I started with 2 lb on each ankle for side leg lifts and felt a noticeable difference in muscle activation.”
 These firsthand accounts align with recommended starting ranges for most beginners.

Expert guidelines you can trust

Health and fitness sources confirm the safe zone:

• LiveStrong advises 1–3 pounds per ankle to avoid form breakdown and joint stress.
  
  

• A fitness guide by Nordic Lifting emphasizes matching weight to your fitness, movement type, and staying within 1–2% of body weight (e.g. 3 lbs each ankle for a 150-lb person).
  These guidelines ensure effective workouts without compromising safety.
  
  

Key factors when choosing ankle weight

1. Fitness Level

• Beginners: 1–2 lbs per ankle
  
  

• Intermediate: 2–3 lbs
  
  

• Advanced: up to 5 lbs, but only for targeted moves
  
  

2. Exercise Type

• Walking/light cardio: stick to 1–2 lbs
  
  

• Muscle-focused exercises: 3–5 lbs possible, with strong form
  
  

3. Body Weight

Aim for ankle weights that total no more than 1–2% of your body weight. For example, a 150-lb person benefits most from 1.5–3 lbs per ankle.

4. Comfort & Feedback

Always choose weights you can wear through reps without pain or altered form. If movement feels off, dial back the weight.

How to progress safely

• Begin light: Use 1–2 lbs per ankle for most routines.
  
  

• Increase gradually: Add ½–1 lb as strength improves.
  
  

• Prioritize form: Perform movements slowly and with control.
  
  

• Monitor discomfort: Stop if you feel joint pain or strain.
  
  

• Avoid extended wear: Keep sessions under 30 minutes to prevent overuse.
  
  

When heavier ankle weights make sense

If you’re focusing on strength moves like Bulgarian split squats or glute bridges, up to 5 lbs per ankle can be effective—only if your form remains precise and pain-free. Avoid using heavy weights during speed work, walking long distances, or daily wear.

Why starting with KURLA 4 lb ankle & wrist weight makes sense

If you'd prefer a supportive, ergonomic option, try the 4 lb ankle and wrist weight. While slightly above typical beginner levels, its modular design and secure fit make it easy to integrate once you're ready to progress. It allows you to switch between arms and legs and adjust resistance gradually—ideal for both stability and strength.

Final Takeaways

• Best starting weight: 1–3 pounds per ankle
  
  

• Ideal for walking/exercises: 1–2 pounds
  
  

• Safe progression: +½–1 pound increments
  
  

• Upper limit: max 5 pounds for advanced training
  
  

• Key principle: Choose resistance that enhances movement—not hinders it
  
  

By following these guidelines, your ankle-weight workouts will be both safe and effective—helping you build strength, endurance, and muscle tone without unnecessary strain.