Ankle weights are a popular way to make workouts more challenging, but choosing the right weight is key. While lighter ankle weights are perfect for beginners, heavier ones can push advanced athletes past plateaus. This leads to the common question: when are 20 lb ankle weights best for exercise?
The answer depends on your fitness level, goals, and the type of workout you’re doing. As explained in When Should You Use 20 lb Ankle Weights, these weights aren’t designed for everyone. They’re best for controlled strength training, not long cardio sessions or everyday activities.
Why 20 lb Ankle Weights Are a Big Step
Wearing 20 lbs on each ankle is very different from adding just a few extra pounds. This significant load:
Increases resistance for your leg and core muscles.
Makes strength and toning exercises much harder.
Helps advanced users break through training plateaus.
But the added weight also comes with higher risks, which is why timing and workout choice matter.
When 20 lb Ankle Weights Are Best
You’ll get the most out of heavy ankle weights when:
You’re Experienced in Training
If you already have a strong foundation of strength and stability, then moving up to heavier resistance can safely challenge your muscles.You’re Doing Controlled Strength Exercises
Exercises like glute kickbacks, leg lifts, hip abductions, and flutter kicks benefit from added load. With slow, controlled movements, 20 lb ankle weights maximize strength endurance.You’re Focused on Building Muscle Endurance
Instead of general calorie burning, these weights shine in workouts designed for muscle development and stamina.You’re Breaking Through a Plateau
If lighter weights no longer provide results, moving up to 20 lbs can help create the progressive overload needed for improvement.
When 20 lb Ankle Weights Are Not a Good Choice
Walking, Jogging, or Running – Heavy ankle weights can throw off your stride and stress joints.
High-Impact Cardio – Jumping, sprinting, or fast-paced moves with 20 lbs per leg can easily lead to injury.
Beginners – If you’re just starting out, lighter weights (1–5 lbs) are much safer.
Joint Problems – Anyone with ankle, knee, or hip pain should avoid such heavy resistance.
Safe Ways to Use 20 lb Ankle Weights
Warm Up First
Always prepare muscles and joints before adding heavy resistance.Limit Session Length
Use them for short workouts, around 10–15 minutes, instead of long sessions.Stick to Controlled Strength Work
Slow leg raises, side lifts, kickbacks, and core-focused exercises are the safest and most effective.Use Only a Few Times per Week
2–3 sessions weekly is plenty for recovery and muscle growth.
Safer Progression Before 20 lbs
If you’re not ready yet, consider:
Adjustable Ankle Weights – Start light and gradually add resistance.
Resistance Bands – Provide strength training without heavy joint stress.
Weighted Vests – Distribute weight evenly across the body.
Best Exercises with 20 lb Ankle Weights
Glute Kickbacks – Strengthens glutes and hamstrings.
Side Leg Lifts – Builds hip and outer thigh strength.
Lying Leg Raises – Targets lower abs and hip flexors.
Flutter Kicks – Adds resistance for stronger core endurance.
Hip Abductions – Works stabilizing muscles in the hips.
Final Verdict: When Are 20 lb Ankle Weights Best for Exercise?
20 lb ankle weights are best for short, strength-focused workouts performed by advanced exercisers with strong, healthy joints. They’re not designed for cardio or everyday use, but they’re excellent for building strength endurance, muscle definition, and breaking through training plateaus.
If you’re still working with lighter weights, don’t rush into 20 lbs. Progress gradually, focus on form, and only add heavy ankle weights when your body is truly ready. Used wisely, they can be a powerful tool for elevating your training without compromising safety.
