Move / Strength Training

The 3 Best Ankle and Wrist Weights for At-Home Workouts

Research Based

Research Based

This article was rigorously researched and fact checked. We use peer-reviewed journals and reputable medical sources (think: CDC, WHO, NIH, and the like) to back up every claim we make, and also reach out to experts in the field to ensure we’re covering things the right way. We apply these principles to everything we cover—including brands we partner with—and we’ll always disclose sponsorships, ads, and any kind of financial relationship with anything featured on The Nessie. You deserve the best, most straightforward information on health and wellness, and we think this is the right way to do it. You can read more about our testing and review process here.

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Theraband, Bala, and Sportneer wrist and ankle weights on wooden block.
holly-761x1024

Written by Pam Moore, OTR/L, CPT
Reviewed by Holly Rilinger, CPT

We write for people looking for the best health and wellness gear (not for brands). All products and services are independently selected and tested to provide recommendations you can trust. You can read more about our process here. We may receive commission on purchases made from some of our links, but that’s not why we’re here. We just want to help you find good stuff.

It’s easy to find workout or wellness gear that serves a not-so-secret dual purpose as a status symbol. (Think: Peloton, Lululemon, pretty much every green juice ever sold.) Another thing to add to this list? Wrist and ankle weights, which, depending on the brand you go for, often look like a trendy (albeit heavy) piece of jewelry. But ankle and wrist weights are more than just an accessory. A great set can add intensity to your workout or help you build strength as you rehab from an injury. 

No matter how you intend to use your weights, the myriad buying options, from Bala to Theraband to Sportneer, are enough to bring on some good ol’ decision paralysis—which isn’t what you want when you’re trying to start a consistent workout routine. That’s why we did the metaphorical and literal heavy lifting (well, fine, light lifting) for you. This included hours’ worth of research, speaking with industry experts, and, of course, trying out the goods.

CAP’s barbell ankle and wrist weights came out on top, due to their comfortable fit, versatility, and modest pricing. This was also the only pair that fit comfortably on all limbs—despite the fact that many of the products we tested were marketed as both ankle and wrist weights—making us confident that they’d be a fantastic choice for most people. 

Here’s the TL;DR on the best wrist and ankle weights:

  1. CAP Barbell
  2. Theraband Comfort Fit
  3. Sportneer Adjustable
  4. Bala Bangles

The Best Wrist and Ankle Weights

Top Pick

CAP Ankle and Wrist Weight

  • Work well for the ankles and wrists
  • Feel comfortable around the limbs
  • May not last as long as some other options

 

 

Shop Now at Amazon | $12.99
cap ankle and wrist weights
Pros
  • Suitable for use as an ankle weight or a wrist weight
  • Comfortable and easily adjustable neoprene shell 
  • Ergonomic shape doesn’t interfere with ankle dorsiflexion or wrist flexion
Cons
  • May not be as durable as other options
  • Velcro straps can irritate skin

One thing I noticed right away was the CAP weight’s bright blue neoprene shell. The blue is loud without being obnoxious and dark enough to hide those inevitable specks of dirt. The weights use a Velcro strap that helps them stay in place. 

By simply looping the strap through a metal buckle and pulling, you can easily make it as loose or tight as you need to. This part was self explanatory, as it was with other products I tested. However, I’m a petite woman with relatively small ankles and wrists; while this weight offered me a comfy fit, it may not fit as well on some larger folks. 

I initially experienced some minor irritation on the backs of my ankles where the straps rubbed against my skin, but that was easily remedied by wearing leggings. If you’re committed to working out in shorts or capris, I’d suggest throwing on a pair of crew socks.

This product has a 4.2-star rating on Amazon across 34 reviews—far from the highest of all the weights I tried. However, many of the negative reviews cited an unpleasant odor that took a long time to fade, which I didn’t experience. Upon further exploration, I found many of the reviews that mentioned the smell were at least a couple of years old, so CAP may have reformulated its materials or design to deliver what I thought to be the superior product.

One of my favorite aspects of the CAP Barbell set was that I hardly noticed I was wearing the weights. They were snug without feeling constricting and never flopped around like some of the other products I tried, which helped keep the pounds evenly distributed. 

Plus, unlike some of the weights I tried, they didn’t interfere with my wrist flexion (that is, the action of bending forward at the joint) when I did high planks and handstands or limit my ankle dorsiflexion (backward bends) for moves like squats.

That said, I have some doubts about the CAP Barbell’s long-term durability. I could imagine the neoprene pilling or the relatively thin velcro fastener growing less sticky over time. However, the overall comfort and ease of use more than compensated for any potential issues with the product’s lifespan, which is why it emerged the winner. 

What Are Wrist and Ankle Weights?

Brock DuPont for Ness

Ankle and wrist weights are weighted devices that loop around the limbs, allowing them to be worn like an anklet or bracelet. Most are made of neoprene or silicone and contain pockets that evenly distribute the poundage around the limbs. Users (and makers of these wrist and ankle weights) claim this allows them to function as an alternative or addition to dumbbells and resistance bands.

Most range from 1 to 3 pounds, though some—presumably intended for the steel-quadded among us—go up to 20 pounds. Usually, though, they’re lighter than traditional weights like dumbbells and kettlebells to avoid putting undue strain on your joints. For reference, we tested weights that range from one to five pounds. 

How Should You Use Wrist and Ankle Weights?

Woman exercising while wearing Sportneer ankle weights
Brock DuPont for Ness

Ankle and wrist weights are ideal for building upper body strength without stressing your hands or for when you’re rehabbing from an injury and need to gradually add some light resistance to your home exercise program.

They’re also a great way to make your barre, Pilates, or yoga sculpt classes a little spicier. Slapping a pair onto your wrists or ankles can help you enhance your deep abdominal muscle engagement during core exercises while allowing your hands and feet to move freely, according to Melissa Prestipino, DPT, physical therapist and clinical director of Therapeutics United in Sparta, New Jersey.

One key factor when considering wrist and ankle weights is comfort on all limbs—if they don’t feel good (that is, secure, non-scratchy, and non-slippery), you’re not going to want to wear them. The 1-pound, neoprene covered, sand-filled CAP Barbell ankle/wrist set is the comfiest option I tried. While many of the other products I tested were marketed as both an ankle and a wrist weight, this was one of the only pairs that lived up to the claim because it was able to accommodate my ankles without being too big when I wore it as a wrist weight. 

Will Wrist and Ankle Weights Help Me Build Muscle?

Woman wearing CAP ankle weights
Brock DuPont for Ness

If you’re looking to build the long, lean kind of muscle many makers of these weights promise, wrist and ankle weights may not deliver results. Instead, lifting moderately heavy weights will get you there faster, says Holly Roser, a certified personal trainer and fitness studio owner in San Mateo, California. Generally speaking, for women, this means using about 10 pounds for bicep curls, 12 pounds for squats and lunges, 15 pounds in each hand for chest presses. Most men will need to go a little heavier. She suggests roughly 18-25 pounds for bicep curls, 20 pounds for squats and lunges, and 25-35 pounds in each hand for chest presses. 

What Are the Best Wrist and Ankle Weights for Walking and Running?

Looking for the best ankle weights for walking? The best ankle weights for running? Don’t, because it’s best to avoid using wrist and ankle weights during walks and runs. Yes, they’re light, and some studies show that the extra mass can burn fat and build muscle icon-trusted-source The FASEB Journal “Energy Expenditure during Walking with Wearable Weights on the Wrist and Ankle in Overweight/Obese Adults” View Source . But putting extra weight on your limbs—even a small amount—and engaging in the back-and-forth motion of walking or running can cause strain, imbalance, and unnecessary extra pressure to the joints and muscles icon-trusted-source Harvard Health “Wearable weights: How they can help or hurt” View Source that can result in injury. 

What Can You Expect from Wrist and Ankle Weights?

In other words, the risks of walking and running with weights strapped to your extremities outweigh the benefits. You’ll be better served by reserving them for mat-based workouts, which are safer on the joints. You can also simply take more brisk walks to up your exercise quotient. These can be sans any weight at all, or, if you’re looking to level up, with a weighted backpack icon-trusted-source Mayo Clinic “Could ankle weights help me get more out of my usual walking routine?” View Source —this distributes weight more evenly across the body than ankle and wrist weights.

In short: You won’t see major gains from 1-, 2-, or 3-pound ankle and wrist weights. You should also avoid wearing them while walking or running, as this can cause injury. But using wrist and ankle weights for controlled movements could help you increase muscle engagement and get more out of each exercise session. This may not be the sexy, all-encompassing result you’re after, but it is one that can benefit your health—and that’s something we can get behind. 

How We Got Here

Women putting on blue CAP ankle weights
Brock DuPont for Ness

Meet Your Guinea Pig

Wondering who I am and why you should believe me? I get it. Allow me to introduce myself. 

I’m Pam Moore. Before I became a freelance health and fitness writer, I was an occupational therapist. For more than a decade, I worked in a variety of healthcare settings (mostly hospitals), helping people with chronic and acute medical conditions (think strokes, joint replacements, and head injuries) function as fully as possible. This meant designing treatments that helped my patients grow stronger, more coordinated, and more self-aware. I also educated patients and their families on how to make their homes as safe as possible. 

In addition to my healthcare experience, I’m an American Council on Exercise (ACE)-certified personal trainer, weight-neutral health coach, and bona fide fitness geek. Although my first love is endurance sports—I’ve completed six marathons and two Ironmans—I’ve also dabbled in CrossFit and weightlifting. As a group fitness instructor, I teach indoor cycling and barre. 

Our Testing Process

Woman wearing purple bala bangle wrist weight.
Brock DuPont for Ness

How We Tested Ankle Weights

First, I scoured the internet to find out what kind of weights are out there and who uses them. I also spoke with Melissa Prespitino, a physical therapist, and Holly Roser, a certified personal trainer to get their perspectives on the benefits of ankle and wrist weights and what to look for in a quality product. Then, I researched the benefits of using ankle and wrist weights in particular, focusing on peer-reviewed studies.

After poring over the data, I came up with a list of five products to test. Once I had the products in hand, I wore each one for at least two 30-minute workouts, which included barre moves, Pilates exercises, yoga poses, and burpees. 

Some studies show that walking with ankle and wrist weights can be beneficial icon-trusted-source The FASEB Journal “Cardiopulmonary and Metabolic Responses to Additional Weights on Ankle and Wrist during Walking in Healthy College Students” View Source . However, I didn’t test them while walking because of other studies that show their potential for causing joint and muscle injuries icon-trusted-source Mayo Clinic “Could ankle weights help me get more out of my usual walking routine?” View Source .

In total, I spent over ten hours researching and testing. You can see exactly how I tested and found the best ankle weights here.

The Wrist and Ankle Weight Buying Guide

Do Ankle Weights Make You Faster?

Well, definitely not if you wear them while running (which you shouldn’t be doing anyway). But like most strength training, with consistent use, they may help strengthen your leg muscles and thus improve running speed. Same goes for wearing ankle weights while cycling—though the added weight may increase the amount you have to work and possibly increase leg strength, the weights may catch on the bike pedals or spokes and pose a safety hazard.

Who Should Buy Wrist and Ankle Weights?

Ankle and wrist weights are a solid investment for those who have taken their barre, yoga sculpt, or Pilates classes virtual since the pandemic started. They can add intensity to your workout and keep things interesting even if you don’t have access to all the bells and whistles you’ll find in your studio classes. 

There are, however, certain populations who should avoid ankle and wrist weights. They can cause serious bruising for those who take blood thinner medications or who have certain blood disorders, according to Prestipino.

What Are Other Wrist and Ankle Weight Benefits?

In addition to increasing intensity of home workouts like barre and Pilates, wrist and ankle weights are a good choice for those looking to increase and maintain strength and bone density as they age. This is an issue of particular concern for older adults icon-trusted-source Centers for Disease Control and Prevention “Osteoporosis or Low Bone Mass in Older Adults: United States, 2017–2018” View Source particularly women over 50, according to the CDC. (If you’re looking for the best wrist and ankle weights for women, simply find one that fits well within your desired weight range.)

Wrist and ankle weights are also ideal for anyone who wants to build strength but has musculoskeletal issues that prevent them from safely doing so using dumbbells, nautilus machines, or resistance bands, according to Prestipino. If balance is an issue, you can use ankle weights from a seated position. And if limited grip strength or arthritis affects your hands, wrist weights can help you develop upper body strength without putting any pressure on your hands. 

Wrist and Ankle Weight Exercises to Try

best wrist and ankle weights | woman using sportneer wrist weights for arm raise exercise
Brock DuPont
  • Side lying leg raise: Attach one weight to each leg, then lie down on one side with your head resting on your arm. Lift your top leg up and down—as high as you feel comfortable, but not so high that it causes you to roll back—taking care to keep your leg straight and hips even. When you’re ready, switch sides. You can also try this without ankle weights, especially if you’re just starting out and want to ensure proper form. This exercise works your glutes, core, and inner and outer thighs.
  • Arm raises: Attach one weight to each arm and stand up straight on your mat. Keep your arms by your side with your palms on your thighs, then lift them up so you look like the letter “T.” Don’t overextend here—your arms shouldn’t be any higher than your shoulders. This exercise works your shoulders.
  • Donkey kicks: Attach one weight to each leg, then get down on all fours on your mat. Keeping your knees bent, lift one leg up so it looks like you’re kicking something just above your lower back. Make sure to keep your core engaged the whole timeWhen you’re ready, switch sides. . Donkey kicks are another good exercise to try without weights when you’re first starting out. This exercise works the core and glutes.

Which features matter most when buying wrist and ankle weights? 

Overall comfort
Ideally, your ankle and wrist weights are easy to adjust and the fit is snug without feeling confining. The fit and feel of your equipment should never distract you from your workout. 

Versatility

If the product claims to function as both an ankle weight and a wrist weight, you should be able to wear it comfortably for both uses. 

Durability

Will your weights stand up to sweat, jostling, occasional washing, and the rigors of regular use without falling apart? 

Adjustability 

Can you add or decrease the weight? Being able to increase the difficulty as you get stronger or when you want to wear your weight as an ankle weight instead of a wrist weight is a nice bonus feature.

Use Case

Most of the time, the best wrist weights are also the best ankle weights. But if you know you’ll use them more for one extremity than the other, pick a size and weight that’s more appropriate for your lower and upper half.

Other Wrist and Ankle Weights to Consider

TheraBand ComfortFit Ankle & Wrist Weight

  • Distribute weight evenly
  • Comfortable neoprene material
  • Only works as an ankle weight, not a wrist weight
Shop Now at Amazon | $23.01
Pros
  • Comfortable against skin
  • Distributes weight evenly
Cons
  • Too large to use as a wrist weight

Theraband’s 2.5-pound weights excelled in testing—as an ankle device. Featuring a neoprene exterior, an interior terrycloth lining, and a sandbag-type weight, it felt soft against my skin and distributed its weight evenly. Like the CAP ankle/wrist weight, it also features a velcro strap for easy fit adjustments. Weight options range from 1 pound to 2.5 pounds.

But even though it’s a perfectly adequate ankle weight, it’s far too large to function as a wrist weight. To me, it felt more like a loose-fitting bangle bracelet than a piece of fitness equipment, slipping up and down and jerking side to side whenever I moved. All of that said, it could work as a wrist weight for a bigger person. The material also seemed hardy and solidly constructed for long-term use. 


With 4.5 stars across 400 ratings on Amazon, most people agree with my assessment. One reviewer suggests buying stretchy wrist wraps and putting them on before strapping the weights to the wrists to make them fit better.

Sportneer Adjustable Ankle and Wrist Weights

  • Easy to adjust sizing
  • Possible to change weights’ pounds
  • Feels loose on the wrists
Shop Now at Amazon starting at $19.99 Shop Now at Sportneer starting at $19.99
Pros
  • Easy to adjust sizing
  • Possible to change pounds
Cons
  • Too loose for the wrists

The 2-pound sand-filled Sportneer ankle and wrist weights check all the boxes as an ankle weight. It’s easy to alter the fit, the neoprene exterior feels good against the skin, and unobtrusive. Plus, unlike most of the products I tried, it’s possible to adjust the weight by removing individual 1-pound sandbags. Weight options range from 2 pounds to 6.5 pounds.

As wrist weights, though, they were even worse than the Theraband. Even when I tightened each weight as much as I could, the fit was way too loose and flopped around on my forearm during my exercise. They were also much bulkier than the other products and covered nearly half of my forearm. This meant that when they slipped down, I had a hard time flexing my wrist. Because of this, I wouldn’t recommend the Sportneer set as wrist weights, even to someone with a bigger frame. 

The Sportneer weights boast 4.5 stars out of 2,754 ratings on Amazon. Most people who love them say they use them primarily as ankle weights—so if that’s all you’re looking for, you’ll likely be satisfied with Sportneer.

Wrist and Ankle Weights You Can Skip

Pros
  • Distinctive, stylish look
Cons
  • Poor stitching quality

Going by aesthetics alone, Bala Bangles blow every other contender out of the water. The Balas, which come in a stunning array of fun colors from millennial pink to limited-edition rainbow, scream “sexy,” right down to the sleek black mesh zippered pouch the weights come in—a stark contrast to other, utilitarian-at-best products. They’re made with stainless steel plates encased in silicone pockets and held in place with subtle Velcro straps. This gives Bala a distinctive look that’s closer to a piece of jewelry than workout gear.

However, where Balas deliver on style, they lack on substance. I noticed the stitching on the silicone pockets coming undone within a few uses and a quick look at the reviews confirmed my durability suspicions—some reviewers write that the Velcro is so weak their bangles flew off during their workouts. And with just a 1- and 2-pound weight options to choose from, they get low marks for versatility. I chose the 1-pound weights and found them comfortable as a smaller person, but I could see them being constricting for someone with a larger frame, particularly for use as an ankle weight. For a product that costs about two to three times as much as its competitors, I expected a lot more. 

That said, with a 4.6-star rating across 3,071 Amazon reviews, not everyone agrees with me. (And yes, that’s counting the reviews that document mid-workout Bala launches.) Rave reviewers love the smooth material, stylish colors, and snag-proof capability of the silicone shell —and if you’re willing to pay up for design, you may just agree with them.

Sourcing

  • Email Interview with Holly Roser, NASM-certified personal trainer and fitness studio owner, September 28th, 2021
  • Phone interview with Melissa Prestipino, DPT, physical therapist and clinical director of Therapeutics United in Sparta, N.J., September 28th, 2021

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