Ankle weights can enhance your workout, increase the intensity, and help you reach your goals whether you're a novice or a seasoned fitness lover. The problem is that there are so many possibilities that it can be overwhelming to know where to begin. In this post, we'll address several often asked issues about ankle weights, such as the ideal weight for them, their benefits, the exercises they work best for, and how to utilize them to maximize your workout.

How heavy should ankle weights be for beginners?

When it comes to choosing the right weight for your ankle weights, it's important to start light and work your way up. As a beginner, it's recommended to start with 1-2 kg of weight, and gradually increase this as you get stronger. This will help you build up your strength and avoid injury by rushing into it.

What ankle weights are good for?

Ankle weights can be used for a variety of exercises, including strength training, cardio, and even rehabilitation. They can help you build strength and endurance in your legs, improve balance and stability, and increase the difficulty of your workout. They’re particularly good for challenging micro muscles not usually utilised in more compound movements. The small weight is deceiving, but brings a burn that you’ll be craving! 

How heavy should your ankle weights be?

The weight you choose for your ankle weights will depend on your fitness level, goals, and individual needs. As a general rule, ankle weights should be heavy enough to provide resistance, but not so heavy that they hinder your form or cause discomfort. If you're using ankle weights for cardio, you may want to start with lighter weights, while those using them for strength training may opt for heavier weights. We recommend checking out the ES FIT Power Bracelets which come in a lighter and heavier weighted option, suitable for a range of fitness needs.

Is it good to walk with ankle weights?

Walking with ankle weights can be a great way to increase the difficulty of your workout and improve your overall fitness - in fact, thousands of women love this as an add on to their daily hot girl walks! It can help you burn more calories, increase your heart rate, and build strength in your lower body. However, it's important to start slowly and gradually increase the weight you use to avoid injury.

What are all the ways I can use Ankle Weights?

Ankle weights can be used for a variety of exercises, including walking, running, dancing, weight training, pilates, barre, and more. They can also be used to add resistance to your workout, making it more challenging and effective.

Exercises using ankle weights for beginners

Here are some exercises you can do with ankle weights as a beginner (or even as a more advanced option depending on the weight):

1. Walking Lunges: Stand with your feet hip-width apart and place ankle weights on both legs. Step forward with one foot and bend both knees to a 90-degree angle. Push back to the starting position and repeat on the other side.
2. Calf Raises: Stand with your feet hip-width apart and place ankle weights on both legs. Rise up on your toes and then lower back down to the starting position. Repeat for desired reps.
3. Leg Lifts: Lie on your back with your legs extended straight up and ankle weights on both legs. Lower one leg towards the floor and then raise it back up to the starting position. Repeat on the other side.
4. Side Leg Raises: Stand with your feet hip-width apart and place ankle weights on both legs. Lift one leg out to the side and then lower it back down to the starting position. Repeat on the other side.
5. Squats: Stand with your feet hip-width apart and place ankle weights on both legs. Bend your knees and lower your body as if you were sitting back into a chair. Push back up to the starting position.
6. Standing Leg Extensions: Stand with your feet hip-width apart and place ankle weights on both legs. Lift one leg straight out in front of you and then lower it back down to the starting position. Repeat on the other side.
7. Step-ups: Stand in front of a step or bench with ankle weights on both legs. Step up onto the step with one foot and then step back down with the same foot. Repeat on the other side.

Remember to start with light weights and gradually increase the weight as you progress. It's also important to maintain proper form and technique to avoid injury.

What are the best Ankle Weights for women?

ES FIT Ankle Weights are a great choice for women looking for a versatile and effective tool to improve their fitness. They score a 10/10 across the board for comfort, style, value for women, efficiency and versatility.

These ankle weights are made with silicone on a velcro strap, designed to fit all sizes. Being made of silicone, they are water resistant (incase you want to go swimming) but also means they have a snug fit making them unlikely to slip and slide through your movement. These ankle weights can be adjusted in two different ways: in circumference to fit a variety of body shapes and in weight (you can add or remove weight bars off the velcro strap). 

What thousands of women are loving most about the ES FIT Ankle Weights is the way they part from the stereotypically bulky looking fitness equipment into a gorgeous sleek design that feels more like an accessory! 

In conclusion, ankle weights are a valuable tool for anyone looking to improve their fitness, and with the right knowledge and training, they can be used safely and effectively. Whether you're a beginner or an experienced fitness enthusiast, ankle weights can help you achieve your goals and get more out of your workout.