When to Really Use Ankle and Wrist Weights

Wrist and ankle weights are widely believed to burn more calories by adding more weight (3 to 20 lbs.) for the body to counter when walking or running. In pop culture, these weights are also used to enhance the user’s jump, since the extra weight forces the user to exert additional force. Physical therapists, however, warn users regarding frequent use.

In 2002, researchers at Wayne State University in Detroit found out that, while it’s true that the weights burn extra calories, they have little effect on overall muscular fitness. In fact, the extra weight also adds more stress to the wrist and ankle, increasing the risk of dislocation and other musculoskeletal injuries.In addition, despite what pop culture insists, the weights won’t help you jump higher. For that, as well as other motor enhancements, you need a specific training regimen. Exerting more force to jump higher or run faster also depletes your energy at a faster rate, reducing your training time. For the record, this is not how ankle and wrist weights should be used.

Ankle and wrist weights are a good choice for stationary exercises (e.g. leg lifts, pull-ups), which don’t exert as much stress to the joints as dynamic ones. They’re also good for water aerobics; water resistance will help mitigate the stress on the joints while the weights continue to wear the user down.