Adding ankle weights to walking or cardio is a simple way to increase intensity without needing fancy equipment. They make your muscles work harder, help burn more calories, and give your lower body a stronger challenge. But beginners often ask: How heavy should ankle weights be for walking and cardio?

The answer is that lighter is always safer to start with. For most people, 1 to 2 pounds per ankle is enough to make walking and light cardio more effective. Heavier weights may feel tempting, but they can strain your joints. For a full breakdown of sizes and uses, you can check this detailed guide: How Heavy Should Ankle Weights Be?

Why Use Ankle Weights for Walking and Cardio?

Walking and cardio workouts are usually low-impact. Adding light ankle weights makes them more challenging by:

• Increasing resistance, which strengthens leg muscles

• Boosting calorie burn since your body uses more energy

• Improving endurance over time

This makes them especially popular for beginners who want to get more out of simple routines.

Ideal Weight for Walking and Cardio

When it comes to cardio, you don’t need heavy weights. The goal is steady movement, not maximum resistance.

• Walking: 1–2 pounds per ankle is recommended.

• Light aerobic/cardio sessions: 1–2 pounds per ankle is enough to add resistance without affecting your stride.

• Never go beyond 3 pounds for walking or cardio, as it can harm your joints.

Risks of Choosing Weights That Are Too Heavy

Heavier weights during cardio can cause:

• Strain on knees, hips, and ankles

• Disrupted walking posture or gait

• Higher chance of injury due to fatigue or imbalance

That’s why cardio-focused ankle weight training should always remain in the light range.

Tips for Safe Use

• Warm up before strapping on ankle weights

• Keep your stride natural; avoid overextending

• Start with short sessions (10–15 minutes) and increase gradually

• Mix weighted and non-weighted walks to reduce stress on joints

A Simple Walking Routine with Ankle Weights

Here’s a beginner-friendly plan using 1–2 lbs per ankle:

1. Brisk walk – 5 minutes

2. Walk with high knees – 1 minute

3. Side steps while walking – 1 minute

4. Normal walk – 5 minutes

Repeat this cycle 2–3 times for an effective cardio session.

When to Increase Weight

You can think about adding slightly more weight if:

• Your walks feel too easy

• You can maintain perfect form without discomfort

• You no longer feel muscle fatigue after a session

Even then, increase gradually and never exceed 3 pounds per ankle for cardio.

Final Thoughts

If you’re adding ankle weights to your walking or cardio routine, stick with 1–2 pounds per ankle. This small amount of resistance is enough to strengthen muscles, burn calories, and improve endurance without overloading your joints.

Progress slowly, stay consistent, and focus on maintaining proper walking form. For safe results, remember that ankle weights should enhance your cardio not make it unsafe.