When people think of strength training, they often think of body builders in a gym lifting heavy barbells or using intimidating weight machines. However, there are dozens of ways to resistance train. Medicine balls, resistance bands, dumbbells and ankle weights are all great ways to add variety to a strength training routine.
Types
Ankle weights come in different forms. There are traditional sandbag weights, which are leather pouches filled with sand or metal shavings with an adjustable Velcro strap. They come in specific weights ranging from ½ pound to 20 pound bags. The downfall of this type of ankle weight is that you have to have a separate weight for each increment.
Fortunately, ankle weights have evolved over time. Sporting goods stores now sell adjustable ankle weights. These are nylon pouches that come with weighted bars, ranging from ½ pound to 20 pounds depending on the type purchased. Some come with 5 or 10 ½ pound individual weight bars that when fully loaded can give you a 5 or 10 pound weight. Others come with 1 pound weight bars that when fully loaded can give you a 20 pound leg weight. Both of these, like the traditional sandbag weights, have the adjustable Velcro strap that allows the weights to fit a range of ankle sizes.
Selection
Most people tend to underestimate how much weight their legs can lift. Therefore, they buy the 5 or 10 pound sets of ankle weights and they quickly max them out and then have to go back and purchase a larger set. Or they disregard ankle weights and believe they are ineffective because they were not using enough weight to see noticeable gains in strength.
When selecting, keep in mind the muscle groups in the legs are much larger and more powerful than the upper body. So it's more cost effective to purchase a 20 pound set, because you can start with as little as one pound of weight on each ankle, but have the availability to train up to 20 pounds on each leg, which allows you to get much more use out of the purchase.
Accessible
Ankle weights are a type of free weight that can be utilized at home. They don't take up space like a universal weight machine. And there are dozens of exercises you can perform with them. In addition to leg, ankle, hip and calves, you can also use them for abdominal exercises. They are great for those just starting a resistance training program because of the small increments in weight. They are relatively inexpensive and portable.
Benefits
The National Strength and Conditioning Association supports the use of free weights for several reasons. Because the use of ankle weights are often used in the standing position they engage more muscles compared to exercises done seated, which also promotes bone mineralization and helps prevent osteoporosis.
The StrongWomen Strong Bones program out of Tufts University is an entire program that utilizes dumbbells for the upper-body and ankle weights for the lower-body. And unlike weight machines, using free weights involves the natural coordination of several muscle groups. They also allow you to train throughout the entire range of motion, something that machines do not always allow you to do.
Safety
Ankle weights are a safe way to strength train if used properly. The first thing you should do is use a light weight to start and perfect your technique before adding more weight. Also, the weights should be used during stationary exercises, and not for walking, shopping or aerobics. You should also wear rubber soled shoes and socks to prevent the weight from rubbing. While standing to do exercises with ankle weights, use a wall or table for balance. And as always, you should check with your physician before starting any exercise program.
References
- "Essentials of Strength Training and Conditioning," 3rd edition; Human Kinetics, Champaign; 2008
- StrongWomen Strong Bones
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