Most forms of exercise require you to learn something new. Ankle and wrist weights require the opposite: that you do what you already know, but with a little more resistance.
It's an underestimated difference. A side leg lift or a knee lift that you've done a hundred times without weights feels different with a little added weight on your ankle. The movement is the same. The demand is higher. And because the movement is familiar, your attention can be on how it's performed, not on remembering what comes next.
Weights also differ from resistance bands. While bands provide the most resistance at the furthest point of the movement, weights offer consistent resistance – throughout the entire range of motion, both on the way up and on the way down. It's often the eccentric (downward) phase that people skip, and that's where weights are most noticeable.
Fit First
Before the exercises, there are practical considerations, and these are more important than they sound.
The weight should fit snugly but never be tight. If you feel tingling or numbness, it's fastened too tightly. If it's loose, it will slide down your ankle during the exercise and distract you from the movement.
Progression should be gradual. Start with short sessions. Increase the number of repetitions before increasing the weight – not the other way around. And keep movements controlled: the quality of the movement matters more than the pace.
Six exercises to start with
Side Leg Lift. Lie on your side with your body straight. Slowly lift your top leg up and slowly lower it back down. Your hip should point straight forward throughout. 3 x 15 per side.
Kickback. Get on all fours. Press one heel straight up towards the ceiling with a bent knee, without arching your lower back. Lower with control. 3 x 12 per leg.
Standing March. Stand upright with your hands against a wall or chair back. Lift one knee to hip height, lower slowly, and switch legs. 3 x 20 steps.
Side Raise. With wrist weights, arms by your sides. Lift both arms straight out to shoulder height, hold for one second, and slowly lower. Shoulders down and away from your ears. 3 x 15.
Front Raise. Arms straight down in front of your thighs. Lift them straight forward to shoulder height, one arm at a time or both simultaneously. Lower slowly. 3 x 12.
Scissor Kicks. Lie on your back with your lower back pressed against the floor. Lift both legs and alternately lower them towards the floor, without your back lifting. 3 x 20.
Ten minutes, not twenty
It's easy to start too hard. The first week goes well, the second takes willpower, and the third never happens.
A gentler approach lasts longer. Ten minutes, two or three times a week, with movements you know well. Then you increase – not because a program tells you to, but because what you did last week feels easier.
The weights require little maintenance, but some: wipe with a damp cloth after use and let them air dry. Do not machine wash or tumble dry. Brush lint off the Velcro, so the fastener stays snug.
If you feel pain, not just soreness, stop. If you are pregnant, injured, or undergoing treatment, consult a doctor or physical therapist before starting.
If you primarily work your lower body, it might be worth reading Real Glute Activation Starts Here as well.
Hope you love the weights as much as we do!
