In this question, there's some discussion of the effect of wearing ankle weights all day. Some answers also go into health risks, sadly without citing sources.

What are the risks when wearing ankle weights during 'normal' activities such as walking, taking stairs, walking some more, sitting at a desk?


The advantages and risks have been highlighted in this article. And this. And countless others.

Yes, you'll burn more calories wearing it. How much you'll burn depends on

  • The weight of the ankle weights
  • How long it's worn
  • The frequency of walking around

However, because you are placing weights on your joints, you might experience joint problems later in life. On the other hand, your body might adjust to accommodate it.

It's not advisable for large weights and for extended periods of times.

But everything depends on the context and you.

  • 1
    I also strongly advise against it for sports/activities where the limb is used under force away from the axis of the body. For example, in martial arts, no ankle weights for kicking unless you are specifically doing slow, controlled movements for muscle building/patterning. As soon as you even go half speed on a kick, lose the ankle weights. Same for hands, etc.
    – JohnP
    Mar 18 '14 at 17:02
  • @JohnP; I completely agree. One could completely injure one's joints that way. Mar 18 '14 at 17:05

You will not experience joint problems later in life from wearing weights. Everyone that says this is making shit up. They feel joint pain when older and find something to blame. Simple as that. Everyone seeks a scapegoat.

Go ahead and wear weights, and if you have an athletic program you run that's intelligent like what kneesovertoesguy has you do (you can find all his information available for free on Youtube.) then you will not have any problems with your joints at 100 years old if you continue the routine for the rest of your life. You have to use weights and you have to use high repetitions though. Develop your flexibility and strength in those far ranges of motion.

Working out with great range of motion is the only thing that will keep your joints young. Joint pain is normal -- being crippled is not. Don't get unnecessary surgeries and go train.

You can wear any weights on your ankles or wrists or shoulders and be fine, just workout.

kneesovertoesguy program with video links condensed down

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