Why add weights to your walking workout
If you already enjoy walking for exercise, walking workouts with weights can help you burn a few more calories, build strength, and make your walks feel more purposeful without jumping into high impact training. By carefully adding resistance, you can turn a regular stroll into a more efficient, full body workout that supports weight loss and overall health.
Researchers and trainers highlight that combining walking with strength work improves muscle tone, supports bone health, and may even boost mood and reduce stress (Today). The key is choosing the right type of weight and using it safely so you get benefits without joint pain or injury.
Understand the benefits and limits
Before you clip on a vest or grab dumbbells, it helps to know what walking with weights can and cannot do.
What walking workouts with weights can help with
- Slightly higher calorie burn, since you are moving more total weight
- More challenge for leg and core muscles
- Added work for your upper body if you carry weights in your hands or on your wrists
- Better cardiovascular challenge, since your heart rate goes up when you add load (Healthline)
- Potential support for bone health when you use a weighted vest that puts gentle stress on your skeleton (Harvard Health Publishing)
One study found that wearing a weighted vest equal to 15 percent of body weight increased calorie use from 5.7 to 6.3 calories per minute during walking on a treadmill (Healthline). That is a modest bump, but over time it can add up.
What weights will not do on their own
- They will not replace dedicated strength training, especially for major muscle growth
- They will not turn a slow stroll into a sprint level workout, especially if you keep the weight safe and light
- They will not make up for poor form, uncomfortable shoes, or an overall inactive lifestyle between walks
If your main goal is weight loss, think of weights as one tool that slightly turns up the difficulty, not as a shortcut. Consistency, diet, sleep, and stress management still matter more than any single piece of gear.
Choose the safest types of weights
The safest walking workouts with weights focus on keeping the load close to the center of your body. This helps protect your joints and encourages good posture.
Weighted vests
Weighted vests are often the top choice for adding resistance to walking. They distribute weight evenly around your torso so your arms and legs can move naturally.
Pros
- Weight sits close to your center of gravity, which reduces stress on joints (Healthline)
- Even load across your trunk encourages better posture
- Helps increase leg muscle workload and can support bone density over time (Marathon Handbook)
- In older adults, wearing a vest for several hours a day slowed hip bone loss in one pilot study (Peloton)
Cons and cautions
- Not recommended if you have back or neck problems such as spinal stenosis or disc issues, because the extra load can aggravate symptoms (Harvard Health Publishing)
- Can feel warm or restrictive if you are not used to it
How heavy to go
Experts generally suggest:
- Start with 5 to 8 pounds or less than 10 percent of your body weight (Healthline)
- Do not exceed 10 percent of body weight, for example, no more than 15 pounds if you weigh 150 pounds (Harvard Health Publishing)
If you feel any back, neck, or joint discomfort, remove the vest and talk with a medical professional before continuing.
Hand weights and wrist weights
Holding light dumbbells during your walk can help recruit more of your upper body muscles, such as your arms, upper back, and chest (Marathon Handbook).
Pros
- Simple to use, you can grab a pair you already own
- Adds gentle resistance to your natural arm swing
- Can increase calorie burn without affecting your legs as much (Healthline)
Cons and cautions
- If weights are too heavy or your form is off, you can irritate elbows, shoulders, or even your neck
- Wrist weights and exaggerated arm swings may lead to muscle imbalances and joint or tendon issues (Harvard Health Publishing)
How heavy to go
- Start with about 3 pounds in each hand or less (Healthline)
- Keep your arms swinging naturally at your sides
- Avoid punching your arms overhead or across your body while walking
If you notice any tingling, sharp pain, or lingering soreness in your wrists, elbows, shoulders, or neck, skip the hand or wrist weights and focus on a vest or separate strength training instead.
Weighted backpacks or rucksacks
A weighted backpack can mimic hiking with a pack and can be a practical way to add load if you do not have a vest.
Pros
- Easy to set up with a backpack and a few books or small weights
- Increases heart rate and can improve lower body power and functional ability when used in a training plan (Men’s Health UK)
Cons and cautions
- Weight sits behind you, which can pull your shoulders forward and strain your lower back if posture slips
- If you already have neck or back concerns, this setup may not be ideal
How to use a backpack safely
- Start with 5 to 15 pounds, not more (Healthline)
- Tighten straps so the pack sits high on your back, not hanging low
- Engage your core and keep your chest lifted
- Stop if you feel any sharp or deep back pain
Why ankle weights usually are not a good idea
Ankle weights might look like an easy way to strengthen your legs while walking, but they come with several risks.
Physical therapists note that ankle weights can:
- Overwork your quadriceps and underuse your hamstrings, which creates muscle imbalances
- Put extra stress on tendons and ligaments in your knees, hips, and lower back
- Increase the lever arm at your joints, which raises the chance of pain or injury with brisk walking (Harvard Health Publishing, Marathon Handbook)
Some guidance suggests very light ankle weights, around 1 to 3 pounds, can be used at a leisurely pace for specific strength goals, but only if you do not have hip, knee, or ankle problems and you progress slowly (Peloton, Healthline). For most people, it is safer to skip ankle weights for walking and train your legs with controlled strength exercises instead.
Start with a simple walking plus strength plan
If you are new to walking workouts with weights, a gentle mix of walking and bodyweight strength training can give you many of the same benefits with less risk.
A 31 day walking and strength plan from Today.com encourages daily 20 minute walks with short, equipment free strength circuits added in the third week to support mental health and weight loss (Today). You can adapt that idea like this.
Week 1: Build your walking base
Goal: Get used to moving regularly.
- Walk 20 minutes per day at a comfortable pace, most days of the week
- Focus on posture, relaxed shoulders, and steady breathing
- No added weights yet, just your body
Week 2: Add short intervals and light hand weights
Goal: Nudge your heart rate up and start gentle resistance.
- Choose 2 or 3 days this week to use hand weights
- Pick light dumbbells, around 2 to 3 pounds each
- Try this structure:
- 5 minutes easy walking, no weights
- 10 minutes walking while holding the weights, natural arm swing
- 5 minutes easy walking, no weights
- On other days, just walk without weights, up to 25 or 30 minutes if you feel good
Pay attention to how your elbows, shoulders, and neck feel the next day. If anything is sore in a sharp or unusual way, use less weight or skip hand weights for now.
Week 3: Add bodyweight strength moves
Research shows that adding strength exercises to your walking routine a few days per week can improve full body strength, balance, and calorie burn and may help reduce pain during cardio workouts (Today).
On 2 to 3 days this week, add a short strength circuit right after your walk:
Try 1 to 2 rounds of:
- 10 squats
- 10 marching bridges
- 20 second plank
- 10 seated or standing oblique twists per side
- 10 knee raises with gentle backward leg lifts
- 12 calf raises
These no equipment moves are similar to the 10 minute circuit recommended in the Today.com plan and can be done at home or in a park during your walk (Today).
Week 4: Consider a light weighted vest
If you have walked consistently for several weeks without pain and feel ready for more challenge, you might introduce a weighted vest.
- Get medical clearance first if you have any back, neck, joint, or balance issues. Harvard Health suggests talking with your doctor or a physical therapist before you try wearable weights, especially if you have existing problems (Harvard Health Publishing).
- Start very light, under 10 percent of your body weight, and preferably closer to 5 percent.
- Use the vest for only 10 to 15 minutes of a 25 to 30 minute walk.
- Keep your step length natural and avoid leaning forward.
- If you feel back discomfort or heavy fatigue, remove the vest and finish your walk without it.
You can continue pairing your walks with the short strength circuit 2 to 3 times per week to round out your routine.
Use heart rate and effort to guide intensity
For health and weight loss, you want your walks to be challenging enough to count as meaningful cardio, but not so hard that you cannot stick with them.
Some walking workout plans suggest aiming for:
- Zone 2 to 3 heart rate, around 60 to 80 percent of your maximum heart rate, for steady walking
- Short intervals in Zone 3 to 4, roughly 70 to 90 percent of maximum heart rate, during hills or faster bursts (Men’s Health UK)
If you do not track heart rate, you can use how hard the walk feels:
- You can talk in short sentences but not sing, likely a moderate intensity
- Breathing is deeper but controlled, and you feel warm
Adding weights, hills, or intervals during your walk will raise intensity. Make changes one at a time so you know what your body is responding to.
Follow simple safety rules
A few careful habits can help you get more out of walking workouts with weights while lowering your risk of injury.
Start light and short
Experts recommend:
- Begin with light weights and every other day use, not daily, to let your body adapt (Marathon Handbook)
- Keep early sessions to 15 to 20 minutes of weighted walking before you add more time
- Increase either duration or weight slowly, not both at once
Protect your joints and posture
During any weighted walk:
- Stand tall, imagine a string gently lifting the crown of your head
- Keep your shoulders relaxed and down
- Engage your core lightly, as if bracing for a gentle tap
- Land softly on your heels or midfoot and roll through your toes
- Avoid overstriding, take natural steps underneath your body
If your knees, hips, back, or any joint starts to ache, slow down, remove the weight if you can, and return to regular walking. Persistent or sharp pain is a signal to stop and seek professional guidance.
Know when to skip weights
You should avoid or pause walking with weights if:
- You are recovering from an injury or surgery
- You have significant balance issues
- You have back or neck conditions that could be aggravated by extra load, especially with vests (Harvard Health Publishing)
- You notice numbness, tingling, or sharp pain during or after walks
When in doubt, check with your doctor or a physical therapist first. Harvard Health notes that working with a professional can help you choose the right type and amount of weight and progress safely over time (Harvard Health Publishing).
Fit walking with weights into your week
To use walking workouts with weights to support weight loss and health, you can blend different sessions across your week so you are not overloading your joints.
Here is an example mix you can adjust to your fitness level and schedule:
- 2 days: Regular brisk walks, 30 to 40 minutes, no weights
- 2 days: Walking with light weights
- Day 1, hand weights for 10 to 15 minutes inside a 25 minute walk
- Day 2, a light weighted vest for 10 to 15 minutes inside a 30 minute walk
- 1 to 2 days: Walking plus strength
- 20 minute walk, then 10 minutes of bodyweight or light dumbbell strength work
- 1 to 2 rest or very light days: Gentle strolls or other low intensity movement
Some plans suggest a target of 7,000 to 8,000 steps per day to support better health outcomes and lower risk of early death (Men’s Health UK). You can use that as a loose goal and layer resistance on top as you feel stronger.
Key takeaways
- Walking workouts with weights can gently increase calorie burn, build strength, and make your cardio more efficient while staying low impact.
- Weighted vests and light hand weights are generally safer choices than ankle or heavy wrist weights, since they keep the load closer to your center of mass.
- Start with light loads, short durations, and a focus on posture, and increase only one variable at a time.
- Pair weighted walks with simple strength training a few days a week for better results in strength, balance, and overall fitness.
- Talk with your doctor before you begin if you have back, neck, joint, or balance issues, and stop any workout that causes sharp or persistent pain.
You do not need a heavy vest or long workouts to see benefits. Begin with one small change, such as adding a 10 minute light weighted walk once or twice this week, and notice how your body responds. Over time, you can gently build a walking routine that fits your life, supports your weight loss goals, and helps you feel stronger in your everyday activities.
About the Author
