After 40, women start losing muscle mass at a faster rate( a process called sarcopenia), and resistance training becomes one of the most effective tools for slowing it down. The good news is you don’t need a full gym setup to make a difference. Ankle weights are simple, affordable, and low-impact enough to use during a Pilates session, a dog walk, or even while doing chores at home.
As a certified nutrition coach and menopause coaching specialist, I pay close attention to how movement tools can support women through perimenopause, and ankle weights consistently come up as one of the simplest ways to add resistance without completely changing your routine. I’ve researched many options across different activities, budgets, and ankle shapes so that you can find the best pair for your needs.
TL;DR
Best Overall Ankle Weights: Bala Bangles – stylish, comfortable, and adjustable.
Best for Running/Walking: GAIAM Ankle Weights – comfortable, easy to put on, and ideal for light cardio without being too heavy on the joints
Best for Pilates/Yoga: BECOJADDE Ankle/Wrist Weights – Adjustable, comfortable, and stylish.
Best Adjustable Ankle Weights: Sportneer Adjustable Ankle Weights – Versatile, with a range of weights that can be adjusted and are suitable for a variety of exercises.
Best for Heavy Training: DMI Adjustable Length Black Wrist and Ankle Weights – Ideal for women over 40 looking to enhance strength training.
- Best Budget: BAGAIL Ankle/Wrist Weights – Affordable yet comfortable
What to Look For When Choosing Ankle Weights?
- Weight Range: Light weights for beginners or heavier ones for advanced users.
- Comfort and Fit: Look for adjustable straps, padding, secure fastening, and the correct shape for the activity.
- Material: choose breathable, sweat-resistant, and durable fabric.
- Purpose: Choose based on your activities: walking, Pilates, strength training, or rehab.
- Price: There’s something for every budget.
Why Ankle Weights Matter After 40
After 40, women start loosing streght, muscle, and bone due to hormonal changes. Regular strength (resistance) training is one of the most effective ways to slow these changes and maintain health and longevity. Ankle weights are one of the simplest ways to add such a load during walking or simple exercises.
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The Best Ankle Weights for Walking
Go for a less bulky, soft material pair when choosing ankle weights for walking or running. I recommend selecting sand-filled ankle weights that stay in place, so a secure strap is essential. I would not recommend choosing silicon or any other challenging material ankle weights that might touch when in motion. Remember that you might want to wear them for long, so they must be comfortable. I suggest starting with lighter weights and building to heavier ankle weights with time.
GAIAM Ankle Weights
Weight: A pair of 2.5lb (5lb set) or 5lb (10lb set)
Materials: Shell: Neoprene, Polyester, Mesh. Fill: Sand
Pros
- Very comfortable for walking or running
- Quick to put on
Cons
- Not suitable for slim ankles
- might stain clothing if wet
- can fall of with vigorous movement
Nordic Lifting Store Ankle/Wrist Weights
Weight: 2LB, 4LB, 6LB, 8LB, and 10LB
Materials: Shell: Neoprene, Polyester, Mesh. Fill: Sand
Pros
- Water resistant
- Have a reflective strip, so good for walking/jogging at night
Cons
- Neoprene padding can feel sweaty
Pvolve Adjustable Ankle Weights
Weight: 1.5 LB
Materials: Shell: Neoprene,
Pros
- Versatile for arms or legs
- Easy to put on
Cons
- Neoprene shell can feel sweaty
The Best Ankle Weights for Pilates or Yoga
When choosing suitable ankle weights for Pilates and Yoga you need to keep in mind the weight and also shape to make sure the weights are not in the way of performing certain poses. I would recommend silicon ankle weights that can be adjusted and moved around easily.
BECOJADDE Ankle/Wrist Weights
Weight: 1LB or 2LB
Materials: silicone and stainless steel, velcro
Pros
- Adjustable and comfortable
- Beautiful and unique design
- Multiple colour design (Purple, green, pink and grey)
- can be used as wrist and ankle weights
Cons
- Pricey for 2 LB
Hyperwear Wrist and Ankle Weights
Weight: 1.2LB
Materials: Silicone molded over steel, attached to elastic strap webbing
Pros
- Comes in 4 different colours
- Adjustable weight
- can be used as wrist and ankle weights
Cons
- Limited weight capacity at only 1.2lb
The Best Adjustable Ankle Weights
This category is for those who would want to share their ankle weights or focus on progressive training.
Sportneer Adjustable Ankle Weights
Weight:1, 2, 3, 4, 5LBS per ankle weight
Materials: neoprene, lycra, iron sand, stainless steel ring
Pros
- suitable for wider ankles
- very versatile
Cons
- quite bulky
Fragraim Adjustable Ankle Weights
Weight: 1, 3, 4, 5, 6, 8, 10, 12, 15, 20 LBS per ankle weight (separate pairs)
Materials: merchandised cotton and neoprene, stainless steel ring
Pros
- great for petite ankles
- very secure with a long velcro strip
Cons
- need to buy multiple for progressive training
The Best Heavy Ankle Weights
If you are a fitness pro looking to enhance your workout even more with ankle weights, 1 LB will not cut it for you. You need weight capacity (10+ lbs) and very secure fit for intense strength training.
DMI Adjustable Length Black Wrist and Ankle Weights
Weight: from 15LB to 20LB in one pair
Materials: Nylon, velcro, stainless steel ring, sandbags
Pros
- affordable
- can remove and add weights
- very secure
Cons
- bulky
LEKÄRO Wrist Ankle Weights, Adjustable Ankle Weights
Weight: up to 11LB or up to 22 LB per pair
Materials: mercerized cotton, nylon, velcro, metal
Pros
- great for strength training
- very secure and versatile
- good quality
Cons
- not esthetically pleasing
- expensive
The Best Budget-Friendly Ankle Weights
BAGAIL Wrist Ankle Weights
Weight: 1, 2, 4, 6, 8, and 10 LBS per each pair
Materials: Lycra-SBR Fabric, iron sand
Although you get what you pay for, these ankle weights are the best in a low-budget category. They are comfortable to wear and have a wider velcro strap for more comfort than other ankle weights in this category. Although some people say they do not last long, many praise them for their comfort and good value.
Pros
- good value for the price
Cons
- not very durable
The Best Premium Ankle Weights
Bala Bangles
Weight: 1, 2, or 3 LB per pair
Materials: mercerized cotton, neoprene, velcro, metal
Bala Bangles are more a fitness fashion statement than a workout gear. They will grab attention in your Pilates class and match your Alo yoga set very well.
To save money, I would suggest getting the heavier ones and removing some bars.
Pros
- elegant with multiple pastel colors
- comfortable
- adjustable weight
Cons
- expensive
- only go up to 3LB per pair
The Sculpt Society TSS Ankle Weights
Weight: 1 or 2LB per pair
Materials: Made from high-quality, smooth silicone and magnetic ends
The Sculpt Society ankle weights have a minimalist, sleek design. They feature weighted blocks that slide easily on and off the buckle strap to adjust workout intensity.
Pros
- secure, non-slip belt-and-magnet closure system
- adjustable weight
- easy to wipe clean, non-porous material
Cons
- expensive
- sizing limitations
- only go up to 2LB per pair
If you feel that ankle weights are not challenging you enough, check out:
If you are looking for a sustainable Yoga mat, you can check out The Best Yoga Mats.
Want to build your strength at home? Check out :
F A Q About Ankle weights
How do I clean my ankle weights?
- Check the manufacturer’s instructions for specific material cleaning.
- Mix a small amount of mild detergent with warm water.
- Use a damp cloth or sponge to wipe the ankle weights’ surface.
- Avoid soaking the weights entirely, especially if they contain sand, metal, or other non-waterproof fillings.
- Clean your ankle weights after each use if they get sweaty.
- Store them in a dry, cool place to prevent mold or mildew growth.
What ankle weights should you get?
Weight: Start Low. For activities like walking, running, yoga, or Pilates, start with lighter weights (1-2 pounds) to avoid strain. Adjustable weights up to 5 pounds per ankle can be appropriate for strength training or higher-intensity workouts. If you are experiences in weight lifting and have strong ankle muscles, you can go with higher weights.
Fit and Comfort: Ensure the weights have adjustable straps from comfortable materials to prevent chafing during workouts.
Adjustability: Adjustable ankle weights allow you to increase or decrease resistance as needed.
Conclusion,
Ankle weights are a simple and effective way to add some extra weight to exercises like walking or other simple workouts, or even doing home chores like vacuuming or cooking. They are affordable, don’t take up much space, and are very versatile. If you are starting to take strength training a bit more seriously, investing in ankle weights is the best place to start.
Health & Safety Note: This post is for informational purposes only. Individual needs vary – if you have any injuries, health conditions, or concerns, consult a healthcare professional before making changes to your exercise routine.
Silvija Meilunaite, PN1-NC, CSMC, is a certified nutrition coach and menopause coaching specialist writing from personal experience of perimenopause. She covers midlife health, hormone-supportive nutrition, and non-toxic living with a research-driven approach, helping women over 40 feel informed, strong, and healthy.
