Here’s How to Add Wearable Weights to Your Next Workout
Key takeaways:
Wearable weights refer to any weight that can be worn while exercising. This includes ankle or wrist weights and weighted vests.
Exercising with wearable weights ups workout intensity and helps build muscle strength.
Progress gradually when adding wearable weights to your workouts to give your body time to adapt.
From adding inclines on the treadmill to lifting heavier weights, there are many ways to raise your workout intensity.
You can also boost the intensity of your cardio and strength training workouts with wearable weights. Wearable weights are exactly what they sound like: any weight you can attach to your body and wear while you exercise.
Examples include ankle weights, wrist weights, and weighted vests. With the right technique, wearable weights can offer a safe and effective workout challenge.
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How do wearable weights work?
Wearable weights can be worn for cardio and strength training workouts. In both cases, the extra weight pushes your muscles and cardiovascular system to work harder to move your body.
Effectively, you are raising your body weight. This places more of a load on your heart and muscles, boosting your workout's intensity and strengthening benefits.
There are three main types of wearable weights, each with unique advantages and optimal uses.
1. Ankle weights
Ankle weights are flexible cuffs that you attach around your ankle, usually with Velcro or a buckle. The weight is often made of sand or lead filings, so it can mold to the shape of your body without getting in the way of your movement.
Ankle weights usually weigh between 1 to 5 lbs. But there are heavier and lighter options for beginners and advanced exercises who want to do more targeted leg exercises.
Wearing ankle weights is ideal for strengthening muscles in the lower body. This includes the calves, quads, hamstrings, and glutes. You can try them with resistance exercises like lunges or leg lifts.
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2. Wrist weights
Wrist weights, like Bala Bangles, are flexible cuffs that wrap around your wrist like a bracelet. They are generally lighter than ankle weights and can strengthen your arms, shoulders, and upper back muscles.
Using wrist weights with targeted upper-body resistance exercises –– like biceps curls or arm circles –– can help you build strength. Plus, they're a great choice for people with trouble holding free weights.
3. Weighted vests
A weighted vest straps around your torso and is a great way to add resistance to your workouts. Because the weight is centrally located around your core or center of mass, a weighted vest puts less stress and strain on your extremities and joints than ankle or wrist weights.
They come in various weights. And many have removable weights, so you can adjust how much resistance you add based on your fitness level and exercise type. Beginners can start with a light weighted vest, around 4 pounds. You can add more weight as you get stronger. For example, some advanced athletes use a 20-lb weighted vest (or more!).
What are the benefits of working out with wearable weights?
There are many benefits of working out with wearable weights, including:
Boosts exercise resistance and intensity.
Helps you burn more calories.
Strengthens muscles.
May help you maintain bone density.
Helps prevent injuries.
Improves athletic performance.
Offers an effective hands-free option for strength training.
What are the risks of working out with wearable weights?
The risks of working out with wearable weights depend on the type of weight you use, exercise type and intensity, and your fitness level.For example, wearing ankle weights during cardio exercises like running can overwork your leg muscles. It may cause hip, knee, or ankle pain and raise the risk of injury. This is because the extra weight is located at the bottom of the kinetic chain.
Your legs act like a long lever from your hips, so the force or pull on your joints raises greatly. So experts advise you not to use ankle weights for cardio workouts.
The same can be said for wrist weights. If you wear them during cardio workouts like walking or jogging, the added weight can strain your shoulders as you swing your arms. This may lead to muscle imbalances in the arms, shoulders, and upper back muscles.
Both ankle and wrist weights can help during targeted strength training workouts. Weighted vests, on the other hand, can be a useful addition to cardio exercises. But if they are too heavy for your current strength, they can cause back or neck pain. And they may stress your lower-body joints.
How much weight should you wear?
If you are just starting your fitness journey, it's often best to hold off on adding wearable weights to your workouts. Spend time developing your strength and mastering proper form with bodyweight and cardio exercises first.
Plus, if you have arthritis, joint problems, osteoporosis, or any chronic or acute musculoskeletal injuries, speak with your doctor or physical therapist before adding wearable weights to your workout routine.
When you're ready for weights, it's important to choose an appropriate amount for your body. This will help lower the possible risks of wearing weights as you exercise. But when you first start working with ankle weights, wrist weights, or a weighted vest, it’s always best to be cautious.
Choose light wrist or ankle weights — 1 to 3 lbs — around for your first workout. Then, give your body at least 48 hours before you work out with the weighted accessory again. For a weighted vest, start with just 5% to 10% of your body weight. So if you weigh 180 lbs, start with 9 to 10 lbs.
As your fitness and strength improve, you can wear them more often. Add weight once the exercise feels easy.
The bottom line
Exercising with wearable weights is a convenient way to raise the intensity of your workouts. Wearable weights can maximize the strengthening and cardio benefits of your exercises.
But remember to start with a light weight and progress bit by bit. Getting fitter and stronger is not a race. So, make sure to give your body time to adapt.
Why trust our experts?
References
Bryant, C. X. (2010). Do the benefits outweigh the risks if individuals hold dumbbells in their hands while doing step aerobics or other cardio activities? American Council on Exercise.
Macadam, P., et al. (2022). Acute and longitudinal effects of weighted vest training on sprint-running performance: A systematic review. Sports Biomechanics.
Puthoff, M. L., et al. (2006). The effect of weighted vest walking on metabolic responses and ground reaction forces. Medicine and Science in Sports and Exercise.
Rantalainen, T., et al. (2012). Effect of weighted vest suit worn during daily activities on running speed, jumping power, and agility in young men. Journal of Strength and Conditioning Research.
Snow, C. M., et al. (2000). Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. The Journals of Gerontology.
