Walking with Weights

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Walking with weights can increase the intensity and calorie burn of your workout. This can be a great way to mix up your workout and keep things interesting, but it’s important to choose the right ones and use precautions. interesting, but it’s important to choose the right ones and use precautions.

Ankle, Hand, and Wrist Weights

Benefits:

Ankle, hand, and wrist weights can be great for targeted and stationary strength and resistance-type exercises like bicep curls, rows, and leg lifts.¹ By adding a greater load on a muscle group, ankle weights can help target leg and hip muscles,¹ while hand and wrist weights can help strengthen arm, shoulder, chest, and back muscles.

Wrist weights can be especially helpful if you have difficulty holding a dumbbell, (e.g., if you have weak grip strength from arthritis or stroke).¹ They can allow you to perform exercises for arm strength without having to grip a dumbbell.

Drawbacks:

Using ankle, hand, and wrist weights for aerobic activities, like walking, can cause muscular imbalance and change your gait.^1,2,3 Using ankle weights can create imbalance because you use the muscles in the front of your thighs (quadriceps) more than the muscles in the back of your thighs (hamstrings).¹ Hand and wrist weights can change your balance as you swing your arms back and forth as you walk. The same action can also cause joint and tendon injuries in the wrist, elbow, shoulders, and neck.¹

Key Recommendations:

Ankle, hand, and wrist weights are excellent tools for building muscle and strength, but are recommended primarily for stationary exercises, rather than walking or performing other aerobic activities. Consult your physician, physical therapist, or other health care provider for precautions and recommendations about using ankle, hand, and wrist weights for your specific exercise goals.

Weighted Vests

Benefits:

Wearing a weighted vest increases exercise intensity and energy expenditure (calorie burn) as your body works harder to carry the extra load.⁴ Studies show wearing a vest equivalent to 15% of body weight while walking can improve aerobic fitness⁵ and increase calorie burn by 12%.⁶ Additionally, walking in a weighted vest equivalent to 10% of body weight on a treadmill at 2.5mph with a 5% or 10% grade (incline), can increase calorie burn by 13 percent.⁶

Wearing a weighted vest also creates additional load-bearing pressure on the skeleton, which can improve bone health (bone mineral density).^4,7,8 Bone mineral density is especially important for the prevention of osteoporosis, and concurrently, injury prevention. For example, bone mineral density is a primary risk factor for hip fracture.⁹ Bones containing more minerals tend to be stronger and less likely to break.

Since the weight in a weighted vest is evenly distributed across the torso, it minimizes the risk of imbalance, gait change, and joint strain that may be seen with ankle, hand, and wrist weights.

Drawbacks:

A weighted vest can be unsafe for individuals with back or neck problems. A weighted vest puts extra pressure on the spine, which can worsen both spine and neck problems. Weighted vests are also not advised for long-distance running or long-duration high impact activities because the added weight can cause excessive wear and tear on the body.¹⁰

Key Recommendations:

Start with a vest weighing 5% of your body weight and ensure proper fit and posture during use. Progress gradually to a vest weighing 10-15% of your body weight. Also, start with a short amount of time in the vest (10-15 minutes) when first using it. You can gradually increase the time as your body adapts.10 Weighted vests are the safest and most versatile option for enhancing walking workouts, but be sure to consult your physician, physical therapist, or other health care provider for precautions and recommendations about using a weighted vest for your specific exercise goals.

Walking Strong with Better Weight Choices

In conclusion, walking with weights can be an effective way to enhance your workouts by increasing intensity, calorie burn, and even improving bone health. Yet, the type of weight you choose and how you use it matters significantly. Ankle, hand, and wrist weights are better suited for stationary strength and resistance-type exercises as they can create imbalances and strain during aerobic activities, like walking. In contrast, weighted vests offer a safer and more versatile option for walking workouts, provided they are used with proper precautions and gradual progression. Always consult with a healthcare provider to ensure that incorporating weights into your routine aligns with your fitness goals and physical condition. By making informed choices, you can maximize the benefits of walking with weights while minimizing risks.

References

Harvard University. Wearable Weights: How they can help or hurt.” Harvard Health, 15 Feb. 2021, www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt.
Kwek, JRL, & Williams, GKR. Age-based comparison of gait asymmetry using unilateral ankle weights. Gait & Posture, vol. 87, June 2021, pp. 11–18, https://doi.org/10.1016/j.gaitpost.2021.01.018.
Trounson, KM; Busch, A; French Collier, N; Robertson, S. Effects of acute wearable resistance loading on overground running lower body kinematics. PLOS ONE, vol. 15, no. 12, 28 Dec. 2020, https://doi.org/10.1371/journal.pone.0244361.
Puthoff ML, Darter BJ, Nielsen DH, Yack HJ. The effect of weighted vest walking on metabolic responses and ground reaction forces. Med Sci Sports Exerc. 2006 Apr;38(4):746-52. doi: 10.1249/01.mss.0000210198.79705.19. PMID: 16679992.
McCormick JJ, Mermier C, Gibson A, & Kravitz L. The metabolic cost of slow graded treadmill walking with a weighted vest in untrained females.” UNM Digital Repository, Journal of Fitness Research, 1 Apr. 2015, digitalrepository.unm.edu/educ_hess_etds/58/.
Green, DJ. ProSource: March 2014 – Ace Research: Improve walking workouts with weighted vests. American Council on Exercise ACE, Mar. 2014, www.acefitness.org/continuing-education/prosource/march-2014/3695/ace-research-improve-walking-workouts-with-weighted-vests/.
Kelleher JL, Beavers DP, Henderson RM, Yow D, Crotts C, Kiel J, Nicklas BJ, Beavers KM. Weighted Vest Use during Dietary Weight Loss on Bone Health in Older Adults with Obesity. J Osteoporos Phys Act. 2017;5(4):210. doi: 10.4172/2329-9509.1000210.
Hakestad KA, Torstveit MK, Nordsletten L, Axelsson ÅC, Risberg MA. Exercises including weight vests and a patient education program for women with osteopenia: a feasibility study of the OsteoACTIVE rehabilitation program. J Orthop Sports Phys Ther. 2015 Feb;45(2):97-105, C1-4. doi: 10.2519/jospt.2015.4842.
Snow CM, Shaw JM, Winters KM, & Witzke KA. Long-term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal Women, The Journals of Gerontology: Series A, Volume 55, Issue 9, 1 September 2000, Pages M489–M491, https://doi.org/10.1093/gerona/55.9.M489.
DeSimone, GT. Shareable resource: The weighted west: An InVESTment in your workout. ACSM’s Health & Fitness Journal 24(2):p 4, 3/4 2020. | DOI: 10.1249/FIT.0000000000000546.