You’ve seen weighted vests, and now there’s another weighted walking trend: wearing ankle or wrist weights. Fans claim that the extra accessories amp up weight loss, increases muscle tone, and even improve posture. But does it really work? Is it safe? Or, is it just another TikTok fitness trend?
The benefits of walking with weights
Adjustable ankle and wrist weights aren’t new; you’ve probably even seen them at your local barre class. They’ve actually been around since the big aerobics boom of the 1980s, but the modern versions are a bit more sophisticated, comfortable, and—dare we say?—cute. Put it this way: Most weight wearers aren’t hiding them under their sweatpants or sleeves when they hit the street.
When used correctly, these weighted bands have several benefits. “The use of weight generates an additional effort that increases energy expenditure,” explains Madrid-based trainer Juan Ruiz López. “This way, we can burn more calories than we would when walking normally. As long as they’re used properly, they can also improve the strength of our legs and arms.”
Choosing the right weight
Going from 0 to 100 in fitness is a common mistake, one that can cause serious issues. Therefore, it’s a generally not a great idea to buy the heaviest ankle weights and just head out for a walk.
“As with all activities, an adaptation period is necessary,” says Lopez. “Weights increase impact and joint stress, which could lead to discomfort or injury. Furthermore, adding weight could alter gait mechanics, which could also lead to discomfort or injury, especially in the lower limbs or shoulders if arm weights are used.”
Weighted vests and weighted backpacks are a safe alternative. “With them, the weight is be more integrated with the body and distributed more evenly,” Lopez says. “Even so, you should still consider taking time to adapt to the exercise.”
What weights should I use?
Although some wrist or ankle weights come with fixed weights, adjustable versions that allow you to play within a range might be the best option in the long run. “This way you can gradually increase the load,” says Lopez.
If you’re just starting out, begin with short walks and gradually increase the length of time. Stay on a flat surface, walk on alternate days, and, of course, listen to your body. “If you experience any discomfort, reduce the weight or time,” says Lopez.
