Ankle weights are a simple yet powerful tool that can take your workouts to the next level. By strapping them on, you add resistance to walking, jogging, or bodyweight exercises, making your muscles work harder with every step. They can improve calorie burn, enhance strength, and build endurance. But what if you go heavy? Specifically, are 20 lb weights safe, or are they too much for most people to handle?
The short answer is: it depends on your fitness level, your goals, and how you use them. Let’s explore the potential risks, benefits, and safer alternatives so you can make the right decision.
Why Heavier Isn’t Always Better
When it comes to resistance training, many people assume that heavier weights automatically equal better results. While this might hold true in some strength-training scenarios, ankle weights are different. Because they sit at the end of your legs, even a moderate load places added stress on your knees, hips, and lower back.
Using 20 lb weights may significantly overload your joints, especially during repetitive movements like walking or running. Instead of building strength safely, this can lead to discomfort, reduced mobility, or long-term injuries.
Most fitness trainers caution against jumping straight into such heavy resistance. For beginners, it’s far safer to start light and progress gradually.
How Much Weight Should You Really Use?
If you’re just starting with ankle weights, the recommended range is 1–2 pounds per ankle. This is enough to increase resistance without placing unnecessary strain on your joints. Over time, as your strength and endurance improve, you can work your way up to 5–10 pounds.
Only advanced athletes or individuals under professional guidance should experiment with weights beyond that range. For everyday workouts such as walking, jogging, or stair climbing, lighter weights are more effective, sustainable, and safe.
The Dangers of 20 lb Ankle Weights
Using 20 pounds per ankle isn’t just heavy it’s excessive for most people. Here’s why:
Joint stress: Heavy ankle weights place a high load on knees and hips.
Posture problems: The extra weight can change your natural stride and alignment.
Injury risk: Overuse with such heavy loads may cause strains, sprains, or back issues.
Reduced mobility: Instead of enhancing workouts, it can actually slow you down.
Unless you’re performing very specific strength exercises under supervision, 20 lb weights are not recommended for regular walking or cardio routines.
Safer Alternatives to Heavy Ankle Weights
If your goal is to make workouts more challenging, there are better, safer ways than strapping on 20 pounds per ankle. Consider these alternatives:
Increase walking speed: Brisk walking or power walking burns more calories without added strain.
Add incline: Walking uphill or on a treadmill incline engages more muscles.
Interval training: Alternate between fast and slow paces for a calorie-burning boost.
Resistance bands: A joint-friendly way to strengthen muscles.
Bodyweight moves: Lunges, squats, and step-ups are excellent strength builders.
These options give you the intensity you’re looking for, without the risks associated with very heavy ankle weights.
When Heavy Weights Might Be Appropriate
There are some exceptions where heavier ankle weights may be used effectively:
Advanced strength training: Athletes may use them in short, controlled sessions.
Rehabilitation: Under the supervision of a physical therapist, heavier weights can sometimes aid recovery.
Specific sports training: Certain athletes use them to mimic resistance conditions during practice.
Even in these cases, correct technique and professional oversight are essential. Without these safeguards, the risks outweigh the benefits.
Benefits of Lighter Ankle Weights
For most people, lighter ankle weights deliver the best balance of safety and effectiveness. They can help you:
Burn more calories in the same amount of time.
Build leg and glute strength gradually.
Improve cardiovascular endurance.
Enhance balance and coordination.
Make ordinary activities like walking or climbing stairs more effective.
This makes them a smart and sustainable choice compared to the risks of going heavy.
Final Thoughts
Ankle weights are an excellent tool for adding intensity to your workouts, but heavier doesn’t always mean better. For the majority of people, 20 lb weights are simply too heavy and can increase the risk of injury instead of improving results.
Start small, progress slowly, and focus on proper form. Lighter ankle weights, paired with smart workout strategies, will help you build strength, burn calories, and boost endurance safely. If you ever consider using very heavy ankle weights, do so only under professional guidance.
Your workouts should challenge you but they should also protect your long-term health. Choose wisely, and you’ll enjoy the benefits without unnecessary risks.