Should You Try 20 Pound Ankle Weights?

Ankle weights are a popular way to add resistance to everyday workouts. They can transform a simple walk, jog, or strength exercise into a more challenging session by forcing your muscles to work harder. But while light ankle weights can be helpful, many people wonder if taking things up a notch with 20-pound versions is a good idea. Should you try them, or are they simply too much for the average workout?

Why People Use Ankle Weights

The appeal of ankle weights is simple: convenience. Instead of picking up dumbbells or complicated equipment, you can just strap weights to your legs and go about your exercise routine. They:

• Increase calorie burn during walking or jogging.

• Help tone and strengthen leg muscles.

• Add resistance to bodyweight moves like lunges, leg lifts, or step-ups.

• Offer a portable, low-cost way to level up your fitness.

But when it comes to deciding how heavy they should be, the balance between effectiveness and safety is critical.

The Risks of Going Too Heavy

Ankle weights aren’t like traditional gym weights. Because they’re worn at the end of your legs, the added load changes your stride, posture, and overall biomechanics. This can create joint stress in ways that regular lifting doesn’t.

Using heavy ankle weights such as 20 pounds per leg can lead to:

• Knee strain from the unnatural pulling force.

• Hip discomfort caused by the extra resistance.

• Lower back issues due to posture changes.

• Injury risks from repetitive stress on joints.

Instead of helping, going too heavy can actually slow your progress and increase the risk of long-term damage.

How Much Weight Is Recommended?

For beginners, ankle weights should start light around 1–3 pounds per ankle. This offers enough resistance to notice results without disrupting natural movement.

Intermediate users can gradually move up to 5–10 pounds if their bodies adapt well. Beyond that, anything heavier is usually only recommended in advanced or highly specific training environments.

Jumping straight into 20 pounds per ankle is generally too much for walking, cardio, or even most strength routines.

Benefits of Ankle Weights Used Correctly

Despite the risks of going too heavy, ankle weights can still be highly beneficial when used responsibly. They can help you:

• Boost calorie burn during short workouts.

• Build endurance and muscle strength gradually.

• Enhance stability and balance through added resistance.

• Make at-home exercises more effective without fancy gear.

The key is to keep the resistance manageable, not extreme.

Safer Alternatives to Heavy Ankle Weights

If your main goal is to challenge your muscles and burn more calories, there are several effective alternatives to using 20-pound ankle weights:

1. Speed walking or jogging to increase intensity naturally.

2. Incline walking or stair climbing for added muscle engagement.

3. Interval training, alternating between high and low intensity.

4. Weighted vests, which distribute resistance evenly across the body.

5. Resistance bands, a joint-friendly way to build strength.

These options keep workouts challenging while reducing the risk of joint strain.

Who Might Benefit From Heavier Weights?

There are some cases where 20-pound ankle weights may be used:

• Advanced athletes training under professional guidance.

• Rehabilitation patients prescribed specific resistance by therapists.

• Controlled strength routines where movements are slow, deliberate, and closely monitored.

But even in these scenarios, safety precautions and supervision are essential.

Expert Opinions on Safety

Fitness experts tend to agree that ankle weights can be helpful when light to moderate, but heavier models often do more harm than good. The recommendation is clear: start light, progress gradually, and avoid extreme loads unless you are in a structured program with professional oversight.

Final Thoughts

Ankle weights can be an excellent way to add intensity to your workouts, but heavy ankle weights like 20 pounds are not safe for the majority of people. They increase the risk of joint stress, alter your natural stride, and may lead to injuries over time.

Instead of chasing extreme resistance, focus on lighter ankle weights combined with smart workout strategies intervals, inclines, resistance bands, or weighted vests. These methods give you the same benefits without compromising your health.

The bottom line: ankle weights are effective when used wisely, but going too heavy often backfires. Choose the safer route, and you’ll enjoy lasting results without unnecessary risks.