Walking with Weights 101: How to Add Resistance to Your Daily Walk
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For many of us, walking is the way to go because it’s an easy-going form of exercise. It’s low-impact, it doesn’t require a whole lot of special equipment, and you can do it wherever you are. But, sometimes, you just want a little bit more: more intensity, more challenge, more of the kind of workout that makes you feel like you’re one tough mama.
Sure, you could go to the gym and work on bench pressing your body weight. Or you could sign up for CrossFit. Or train for the next Ironman.
Or you could up the intensity of your walks by adding weight.
You’ve probably seen a lot of articles and social media posts lately about people adding weight to their walking workout—because it’s incredibly trendy right now. But there’s a good reason for the trend: because it’s a great workout. So let’s take a look at some of the different ways to add weight to your walks—as well as some of the pros and cons of giving it a try.
Weight Options
There are a number of different ways to add weight to your walking workouts. For instance:
– Dumbbells. You can pack some light dumbbells for your walk on the trails. It’s an easy way to add a little bit of weight to your workout without too much extra bulk. You can even add in a few arm exercises while you walk. But this means having something in both of your hands at all times—which can just feel like a hassle after a while.
– Wrist or ankle weights. Flexible weights that wrap around you ankles or wrists help to make your weighted walks hands-free. I love my Bala Bangles for adding light weight to walks because they’re weighted without being big and bulky. They have Velcro closures, so you can get just the right fit, too.
– Rucking. An easy, affordable, and relatively commitment-free way to step up your walking workout is with rucking—carrying extra weight on your back. Just grab an old backpack (but make sure it’s comfortable!) and pack on the weight. There are plenty of DIY options, though sandbags can give you an even distribution without a lot of bounding and shifting around.
– Weighted vests. Vests allow you to add weight to your workout while spreading the weight evenly around your body. There are a number of different options available—from sleek options that come pre-weighted to adjustable weights that allow you to gradually build up your weight with metal bars or sandbags without buying a new vest each time.
Of course, walking with weights means adding extra gear and extra bulk to your daily routine—and, admittedly, you might look like you’re preparing for battle when you head out on the trail. Is all of the extra hassle worth it?
Here are some of the benefits of walking with weights.
The Pros
– Added intensity. Adding weights to your regular walk boosts the resistance and the intensity of your workout. You’re still getting a low-impact workout, but you’re increasing your heart rate and upping your cardio workout.
– Increased calorie burn. You’re carrying more weight and working harder, and that means that you’re burning more calories at the same time.
– Strengthens more muscles. Each day, as you walk, you’re giving your leg muscles a good workout—and your upper body, too, if you’re getting your arms into it. But adding weight to your workout gets extra muscles involved—including strengthening your core.
– Increases endurance. During the winter months, I used to joke that, considering all of the extra layers we were wearing, once the temperatures warmed up and we were able to drop some of the extra layers, we’d be able to walk farther and faster with no problem. It’s a little like that: walking with extra weights will help boost your endurance.
– Builds bone density. Since osteoporosis runs in my family, this is an extra bonus for me. Walking with weights puts more pressure on your bones, which causes them to respond with extra growth.
– Changes up your workout. I often talk about the importance of changing it up to keep you from getting stuck in a rut. If you’re getting bored, adding weights will help to keep your workouts from getting boring.
Of course, walking with weight isn’t for everyone—and you should definitely talk to your doctor before boosting your walking workout with weights. After all, there are definitely some downsides to weighted walking.
The Cons
– Higher risk of injury. Adding weights to your walk can also add stress to your muscles and joints—so you’ll want to use extra caution and listen to your body.
– Discomfort. Each kind of weight comes with its own kind of discomfort—whether the Velcro on your ankle weights scratches your legs or your vest rubs against your neck. So it’s wise to plan your clothing accordingly.
– Extra cost. One of the nice things about walking is that (as long as you’re not as gear-obsessed as I am), it’s relatively inexpensive. Adding extra weights also adds an extra expense to your otherwise-affordable form of exercise. Of course, you could go the inexpensive route and find an affordable weighted vest on Temu (like I did)—but, well, you get what you pay for.
– Appearance. Sure, this one is just pure vanity on my part, but I’ve always been self-conscious about looking silly on the trail, for some reason. I’ve gotten used to seeing the occasional walker or runner on the trail with extra weights, but there’s definitely a reason why I’ve only used my weighted vest while walking on the treadmill in the basement.
Have you tried walking with weights? What kind do you prefer?
If you’re still weighing the options, here are some other helpful articles to check out:
“The 10 Pros & Cons of Walking With a Weighted Vest” Eat This, Not That!
“Are Weighted Vests Good for Walking? (7 Benefits)” Weight Loss Made Practical
“7 Evidence-Based Benefits of Walking with Ankle Weights” Very Well Health
