Wearing ankle weights offers a means of making your walking or stair-climbing workouts harder. Mayo Clinic physical medicine and rehabilitation specialist Edward Laskowski, M.D., warns that wearing ankle weights while you walk may strain your ankle joint or leg muscles. Use ankle weights instead to add extra resistance to exercises such as leg extensions or leg curls, and wrist weights to add resistance to upper-body strength training exercises. Ankle weights, though simple in design, benefit from being matched to your level and body shape.
Step 1
Buy weights that meet your current needs and pose a manageable challenge. Or buy adjustable ankle and wrist weights within a range you can handle, bearing in mind that as you get stronger, you'll need to gradually lift heavier weights to get the same level of challenge. You'll probably eventually end up with more than one set of weights.
Step 2
Inspect the weights for sturdy seams and solid closures. If the weights are adjustable, test each weight pocket to see that it is sturdy and closes securely. Load weights into the pockets, close them, turn the entire wrist or ankle weight upside down and shake it vigorously to check that nothing falls out or comes loose.
Step 3
Wrap the weight around your ankle or wrist and secure it. Check that it is large enough to wrap all the way around your limb at least once but small enough that it won't slide back and forth. If the weight is loose, it will slide back and forth on your arm or leg as you work out. Shake your arm or leg vigorously to make sure the weight doesn't loosen or come off.
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