If you've been looking at ankle and wrist weights and aren't sure where to start, how heavy to go, where to wear them, how to build them into your routine. This guide is for you. We'll cover everything clearly, without the fitness-brand noise.
What are ankle and wrist weights?
Ankle and wrist weights are small, wearable weights, usually 2lb to 4lb per piece, that you strap around your wrists or ankles during movement. They add resistance to exercises that would otherwise use just your bodyweight: Pilates, yoga, barre, walking, home strength work.
It's the same pair either way, you wear them on your wrists or your ankles depending on what you're working. Unlike dumbbells or kettlebells, they leave your hands free. That's what makes them particularly well suited to flowing, low-impact movement rather than traditional lifting. You wear them, then move normally. The load does the work quietly.
How heavy should you start?
This is the question most people get wrong — they either buy too light (and feel nothing) or too heavy (and compromise form).
For most people beginning with ankle and wrist weights, 2lb per piece is the right starting point. It's light enough to maintain good form and complete full ranges of motion, but heavy enough to create meaningful resistance over the course of a session.
A good rule: if you can feel the weight but your movement still feels controlled and fluid, you've found the right starting point.
Move up to 4lb when:
- Your current weight feels like nothing after the first few minutes
- You can complete long sets without any burn or fatigue
- Your form is consistent — no compensating, no rushing
Most people find they're ready to progress after 4–8 weeks of regular use. There's no rush. Consistency with a lighter weight builds more than straining through a heavier one.
Wearing them on your ankles vs your wrists
The same pair works in both places — where you wear them changes what they do.
On your ankles, they add resistance to lower body work: donkey kicks, leg lifts, clamshells, glute bridges. This is exactly where bodyweight Pilates can plateau after a few months of regular practice.
On your wrists, they suit arm circles, overhead work, and upper body flows where holding a dumbbell would interrupt the movement. They're also genuinely useful for walking — the constant load on the arm swing increases cardiovascular effort without changing pace.
Most people move them between ankles and wrists across a single session, depending on what they're working. One pair, both jobs.
What to look for when buying weights
Not all weights are made the same. Here's what actually matters:
Adjustable fastenings
Look for a secure fastening that won't shift mid-movement. Velcro straps are standard, the key is whether they hold position through dynamic movement or slip loose after a few minutes.
Weight distribution
A well-designed weight distributes load evenly around the joint rather than sitting in a single dense block. Uneven distribution can cause imbalance in exercises, particularly when wearing them for longer walks.
Colourway
This matters more than it might seem. If your equipment feels good and looks considered in your space, you use it more often. It's not vanity, it's a factor in consistency!
How to use them in a home practice
Start with 20–30 minutes, two or three times a week. Don't add weights to every session immediately, your joints need time to adapt to the additional load, even when the weight feels light.
Good starting exercises on the wrists:
- Arm circles (forward and back)
- Tricep extensions
- Lateral raises
- Overhead press with light range of motion
- Weighted walking
Good starting exercises on the ankles:
- Donkey kicks
- Side-lying leg lifts
- Clamshells
- Standing glute kickbacks
- Pilates footwork with load
The principle is the same throughout: keep the movement clean. The weight should challenge you, not change your form.
Follow along with Mia
If you'd rather be guided through it, Mia's full-body wrist weight workout is a gentle place to begin. It's built around slow, controlled movement and light resistance — working the arms, shoulders, core and the smaller stabilising muscles that support posture and balance. Some movements are repeated on each side, so you build strength evenly. Low impact throughout, and easy to return to.
A note on when not to use them
They aren't suitable for high-impact activities like running — worn on the wrists, the load can place uneven stress on the wrist and elbow joints during repetitive impact. They're designed for controlled, low-impact movement.
If you have any existing joint issues in the wrist, elbow, knee or ankle, check with a physiotherapist before adding load to those joints. This applies even to weights that feel light — repetition matters.
Amp's edit
Amp's ankle and wrist weights are made in a soft, breathable fabric with a secure velcro fastening designed to hold through long sessions. Available in six different colours, in 2lb and 4lb pairs, so you can start where it feels right and build from there.
They're designed to be left out. Not hidden in a drawer, but on your shelf — ready for the next session, whenever it comes.
Shop the 2lb pair →
Shop the 4lb pair →
Explore the weights collection →
Amp Wellbeing makes premium home fitness accessories designed for everyday use. Based in the UK.