WHAT IS WEIGHTED WALKING?
Weighted walking is walking while carrying extra resistance such as a weighted vest, ankle weights or light dumbbells. While it has surged in popularity, is it a fad or is weighted walking actually better than regular walking? The answer depends on your goals, fitness level and how you use the added resistance. For many people, weighted walking can enhance strength, bone health and calorie burn, but it also comes with considerations around safety and technique.
LESS STRESS, MORE ENDURANCE
One of the main advantages of weighted walking is that it increases the intensity of an otherwise moderate activity. Adding extra weight forces your muscles to work harder, especially in the legs, glutes and core. This can help build muscular endurance while still keeping the workout low impact. Unlike running or jumping exercises, walking with added resistance places less stress on joints while still challenging the body. For people who prefer gentle workouts but want more results, this can be appealing.
MORE CALORIE BURN
Weighted walking may also increase calorie expenditure. Carrying additional load requires more energy, meaning the body burns more calories than it would during a regular walk at the same pace. While the difference is not dramatic, it can add up over time, particularly for those who walk consistently. This makes weighted walking a useful option for people looking to support weight management without increasing workout duration.
IMPROVED BONE STRENGTH
Another potential benefit is improved bone strength. Weight-bearing exercise stimulates bone density, which becomes increasingly important with age. Adding resistance through a weighted vest or backpack, for example, increases the load on the skeleton, encouraging bones to adapt and strengthen. This is one reason weighted walking is often recommended for midlife and older adults who want to support bone health without high-impact exercise.
STRONGER CORE
Posture and core engagement can also improve with properly used weighted walking. A well-fitted weighted vest distributes load evenly across the torso, encouraging the core muscles to stabilise the body. This can lead to stronger abdominal and back muscles over time. Many people also report feeling more upright and purposeful in their stride when carrying a small amount of extra weight.
WEIGHTED WALKING CAUTION
Weighted walking is not automatically better for everyone. One of the main risks is adding too much weight too quickly. Excess load can increase stress on knees, hips and ankles, especially if walking technique is poor. This is particularly true with ankle weights, which can alter natural gait and increase joint strain. For this reason, experts generally recommend starting with very light resistance such as 5 to 10 percent of body weight when using a vest — and gradually building up.
The type of weight used also matters. Weighted vests are usually considered the safest option because they distribute weight evenly and maintain natural movement. Holding dumbbells can work the upper body but may create tension in shoulders and arms if carried for long periods. Ankle weights are often discouraged for long walks, as they can change biomechanics and increase injury risk.
Another factor is your fitness goal. If your aim is cardiovascular endurance, brisk walking without weights may be just as effective. Adding weight tends to shift the focus slightly toward muscular endurance and strength rather than pure aerobic conditioning. This means weighted walking is not necessarily better, it’s simply different. For some people, alternating between regular walking and weighted walking provides the best balance.
WHEN TO GIVE WEIGHTED WALKING A TRY
Weighted walking may be especially helpful for people who have plateaued with regular walking. Over time, the body adapts to the same routine, and progress slows. Adding a small amount of resistance introduces a new challenge, encouraging further adaptation. This can make workouts feel more purposeful without needing to walk faster or longer.
HOW TO START WEIGHTED WALKING
A balanced way to incorporate weighted walking is to start with one or two sessions per week. Use a light vest, maintain good posture, and keep your pace natural. Focus on shorter durations at first, such as 15 to 20 minutes, before building up. On other days, continue regular walking to allow recovery and maintain variety.
