If you hate running, try walking with weights

My social media algorithm knows me too well. Lately, it keeps serving videos of people strapping sleek ankle or wrist weights—not the clunky ones of the past—before heading out for a walk. They film their ‘before’ and ‘after’ results, claiming visible changes after just a month. What started online has spilled into real life. Devotees online report shedding up to two kilos in under a month, a more defined waistline (“I can see my abs for the first time in 20 years,” one says), stronger legs and even better posture. Some have taken it further by swapping ankle weights for weighted vests.

The benefits of walking with weights

Ankle and wrist weights are nothing new, but the designs have evolved. Adjustable versions in bold colours make the idea more appealing (Amazon carts are proof). Traditionally used for squats, lunges or glute bridges, they’re now making their way outdoors to enhance the benefits of a brisk walk—and no, they’re not being hidden under sweatpants or sleeves.

Used correctly, these weighted bands can bring real benefits. “Weights create additional effort, which increases energy expenditure. This means you burn more calories while walking. Plus, if applied properly, they help strengthen both legs and arms,” explains trainer Juan Ruiz López, director of the centre that bears his name.

Why adaptation—and the right load—matters

Going from zero to extreme is a classic fitness mistake. Simply strapping on the heaviest ankle weights and hitting the pavement is not advised. “Extra weight increases impact and joint stress, which can lead to discomfort or injury. It can also change gait mechanics, potentially causing pain in the lower limbs or shoulders when using arm weights,” warns Ruiz.

Weighted vests and backpacks, also popular online, are safer alternatives. “They integrate the load more naturally with the body and distribute it evenly. But even with these, it’s important to adapt gradually,” he adds.

How to choose your weights

While fixed-weight bands exist, adjustable options are more sustainable. “Start with short walks, gradually increasing both time and load. Begin on flat surfaces, wear them every other day, and listen to your body. If you feel discomfort, reduce the weight or the duration,” Ruiz advises. For beginners, one-kilo weights are enough; those with some training experience can start with 1.5 to 2 kilos.

Can you run with ankle weights?

It may seem like a logical next step after walking with weights, but experts advise against it. “Running with ankle weights can overload the muscles and joints, interfering with natural movement and raising the risk of injury,” says trainer Sandra Lordén Álvarez.