walking with leg weights

Walking with Leg Weights: Benefits and Risks

Benefits of Walking with Leg Weights

Walking is a simple and effective way to improve your cardiovascular health, increase your endurance, and burn calories. But have you ever considered adding leg weights to your walking routine? Walking with leg weights can offer additional benefits, such as:

  1. Increased calorie burn: Walking with leg weights can help you burn more calories compared to regular walking. The extra weight on your legs requires more effort, which results in a higher energy expenditure.
  2. Increased muscle strength: The added resistance from the leg weights can help strengthen your leg muscles, including your quadriceps, hamstrings, calves, and glutes.
  3. Improved bone density: Walking with leg weights can put more stress on your bones, which can help increase bone density and reduce the risk of osteoporosis.
  4. Enhanced cardiovascular benefits: The extra effort required to walk with leg weights can help improve your cardiovascular health by increasing your heart rate and improving your lung function.

Risks of Walking with Leg Weights

While there are benefits to walking with leg weights, there are also some risks to consider. Some potential risks of walking with leg weights include:

  1. Increased risk of injury: Walking with leg weights can put more stress on your joints and muscles, which can increase your risk of injury, especially if you have pre-existing joint problems.
  2. Poor form: Walking with leg weights can cause you to alter your natural walking gait, which can lead to poor form and muscle imbalances.
  3. Overuse injuries: If you use leg weights too frequently or for too long, you may experience overuse injuries such as tendonitis or stress fractures.
  4. Discomfort: Leg weights can be uncomfortable to wear, especially if they are too heavy or not properly fitted.

How to Safely Walk with Leg Weights

To reduce the risks of walking with leg weights, it’s important to follow some safety guidelines:

  1. Start slow: If you’re new to walking with leg weights, start with lighter weights and gradually increase the weight over time.
  2. Choose the right weight: The weight of your leg weights should be challenging, but not so heavy that you compromise your form or risk injury.
  3. Use proper form: Make sure to maintain good posture and a natural walking gait while wearing leg weights.
  4. Don’t use leg weights every day: Give your muscles time to recover by using leg weights only a few times a week.
  5. Listen to your body: If you experience pain or discomfort while walking with leg weights, stop and rest.

What Types of Leg Weights to Use

There are different types of leg weights available, including ankle weights, weighted vests, and weighted shorts. Here are some things to consider when choosing the right leg weights for you:

  1. Ankle weights: Ankle weights are the most common type of leg weight and are ideal for beginners. They are easy to use and come in different weights.
  2. Weighted vests: Weighted vests distribute the weight more evenly across your body and can help improve your posture while walking. They are also available in different weights.
  3. Weighted shorts: Weighted shorts are designed to add weight to your upper thighs and hips, which can help strengthen those muscles.


Walking with leg weights can be an effective way to increase your calorie burn, strengthen your leg muscles, and improve your cardiovascular health. However, it’s important to use leg weights safely and responsibly to avoid injury. By following the safety guidelines outlined above, you can safely incorporate leg weights into your walking routine and enjoy the benefits they offer.

Leave a Reply

Your email address will not be published. Required fields are marked *