How to Use Wearable Weights

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Have you ever tried to bring all of your groceries inside the house in one trip after returning from the grocery store? By the time you enter, you are breathing heavily and have an elevated heart rate. You feel as though you have completed a workout and are quite pleased with your fitness level.

You may replicate the “just-brought-in-the-groceries experience” by introducing wearable weights into your training routine. The addition of wearable weights permits the utilization of one’s own body weight with added resistance.

Not only can you incorporate them into your strength training regimen, but you can also wear them while walking or running to improve your cardiovascular health. Here is all you need to know about the benefits and proper application of wearing weights.

The advantages of wearable weights

Weight loss assistance is one of the benefits of wearing weights. According to research, wearing a weighted vest decreases body weight and fat mass. This is likely related to the fact that larger loads increase energy expenditure to accommodate the unavoidable increase in physical workload.

Their user-friendliness is an additional benefit. Only your body is required. Depending on the type, wearable weights are portable since they are compact and, in some cases, lightweight. When use wearable weights, there is no need for additional room or a sophisticated program. You can simply walk while wearing them, which will add difficulty.

If you have an injury or degenerative joint illness (such as arthritis) that makes it difficult to carry weights in your hands, you have the option of wearing your weights. Physical activity has been shown to be an effective treatment for osteoarthritis. Maintaining a fitness program might be possible if you wore weights rather than held them.

There is no age restriction for wearing weights, which increases their desirability. Because many of them weigh only a few pounds, they are an alternative for teens and seniors alike. The many varieties of wearable weights are beneficial for everybody.

Variations in Wearable Weights

There are three primary categories of wearable weights: This includes wrist and ankle weights as well as weighted vests.

In some instances, wrist weights can be substituted for dumbbells and are worn on the wrists. Typically, they weigh between 1 and 10 pounds.

Ankle weights are an excellent way to add resistance to your legs. They are worn around the ankles and provide additional resistance to leg movement. You may buy them in sizes ranging from 1 to 20 pounds.

Weighted vests present a greater total-body challenge. Most of them have compartments where you can add or remove weight at your discretion, allowing for a wide range of weight options.

How to Use Weights That You Wear

You can use wearable weights as a supplement to both your strength training and cardio exercises. Beginners should begin with lesser weights worn for a shorter period of time.

As your proficiency increases, you can lift heavier weights. As your body becomes stronger, you must continue to increase the weight to see results. The following are some ways to utilize wearable weights.

Ankle Weights

Ankle weights can be used to add resistance to lower body activities during a strength training session. As we age, it becomes increasingly vital to reduce the risk of falling by strengthening the lower extremities and trunk.

The use of ankle weights is recommended for increasing this strength, particularly in older persons. However, it is never too early to begin. You may also add them to your walk or run to increase the difficulty.

Not only are ankle weights beneficial for the lower body, but they can also be used for an intense core workout. Try these two exercises to increase the difficulty of your next core workout.

Hip Raises

  1. Begin on your back with ankle weights strapped to each foot.
  2. Raise your legs so that your ankles are in line with your hips and they are perpendicular to your thighs.
  3. Raise your hips off the ground to propel your legs into the air.
  4. Retain the initial position.


  1. Start on your back with your knees bent and your feet on the floor, with ankle weights attached.
  2. Place your hands behind your head and contract your abdominal muscles to lift your head and shoulders off the floor.
  3. Raise your knees toward your body’s center.
  4. While straightening out your left leg, rotate your right shoulder toward your left knee.
  5. As you extend your right leg and rotate your left shoulder toward your right knee, straighten your right leg.
  6. Continue to alternate.

Wrist Weights

Wrist weights are an excellent addition to your home workout equipment because they may be used similarly to dumbbells, but are attached to the wrists. They can also be worn while walking or running.

Research indicates that wearing wrist weights while walking can improve gait performance.

And, wearing wrist weights increases your energy expenditure, allowing you to raise the intensity of your walk or run without increasing your speed. Use wrist weights instead of dumbbells for the following two workouts.

Lateral Raises

  1. Start with your feet hip-width apart, your hands at your sides, and a weight on each wrist.
  2. Raise both arms up and out to the sides until they are parallel to the floor.
  3. Retain the initial position.

The biceps curls.

  1. Begin with your feet hip-width apart and your arms by your sides with a weight on each wrist and your palms facing away from you.
  2. Bring your wrists to your elbows by bending your arms.
  3. Retain the initial position.

Weighted Vests

Wearing a weighted vest while exercising will increase the difficulty for the entire body. Similar to wrist and ankle weights, these can be worn when walking or jogging to automatically increase the difficulty.

Another approach to utilize a weighted vest is to wear it during your normal exercise routine. You can wear a weighted vest while performing HIIT, strength training, or any other activity.

To prevent injuries or functional issues in the lower body, the weight should be evenly distributed. Studies indicate that there is no difference in gait or injury susceptibility when they are used correctly. The next time you go running, try donning a weighted vest for an extra push.

When adding wearable weights, you should also start slowly and low. Start by wearing them for a few days, and then gradually increase the frequency and weight. Ensure that your weights are evenly distributed to prevent imbalances in your body and injuries.

A Word From Verywell

Wearable weights are an easy method to increase the difficulty of any bodyweight exercise. They are advantageous for individuals of all ages and are even low-impact for those with joint disorders.

Wearable weights can also aid in fat loss because they stimulate a greater heart rate response and enhance energy expenditure. In addition to being useful for strength training, they can also be worn while walking or running. If you want to intensify your workout, try including wearable weights into your routine.

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