While ankle weights are a popular choice for those looking to intensify their walking routine, there are compelling reasons to consider alternative weighted gear. Wearing extra weight during exercise adds load and resistance, which increases the strenuousness of an activity like walking. In the past, ankle weights were considered the only option. However, ankle weights can often cause joint strain and are limited in versatility. Today, we live in the future, where weighted clothing, like KILOGEAR’s innovative gear featuring removable MICRO weights, is an even better solution for loading the body during exercise. These customizable weights allow you to easily add or remove resistance, tailoring your workout to your exact needs. In this article, we'll explore the benefits of weighted training during walking and why products like KILOGEAR’s weighted gear could be a better choice for your fitness goals.

We’ve put together a list of 8 benefits of adding weight to your walking routine - whether you're on a treadmill or walking the dog. While ankle weights are one way to achieve this, wearing weighted clothing, like KILOGEAR’s, is a more versatile, breathable, and dynamic solution that allows you to reap even greater benefits.

Weighted Clothing is Better!

Wearing weight during your fitness routine or everyday activities has many proven benefits. Ankle weights on their own have drawbacks when it comes to wearability - they’re often unstylish, not breathable, and static. But with weighted clothing, especially KILOGEAR’s with removable MICRO weights, all of these benefits apply even more without any of the drawbacks. You can easily adjust the weight as needed, ensuring that your workout is both safe and effective.

 Wearing weighted arm and leg bands vs ankle and wrist weights is a way better alternative. 

1 - Targets certain muscle groups

Walking is a great cardiovascular exercise that only uses an individual’s body weight. Walking mechanics naturally target the quadriceps and hamstrings, the calf muscles, and the hip adductors. Adding ankle weights while walking adds extra resistance, but potentially at the expense of your joints. Wearing weighted clothing provides that extra resistance evenly, reducing muscular imbalances and supporting proper biomechanics. 

Individual muscles work together to support the whole body. By wearing weighted clothing with removable MICRO weights, which places weight on the muscle instead of the joints, you can know for sure that you’re supporting the muscle you want to target. The ability to customize the load ensures that you’re applying just the right amount of resistance for optimal results.which places weight on the muscle instead of the joints, you can know for sure that you’re supporting the muscle you want to target. 

2 - Helps prevent bone loss

Preventing bone loss is another wonderful benefit of wearing weights while walking. Weight-bearing aerobic exercise is a proven way to reduce the rate of progressive bone loss. Whether or not you have low bone density or have been diagnosed with osteoporosis, bone health should be on everyone’s radar. Similar to muscles, adding resistance to your walks with weighted clothing (like our weighted leggings) can strengthen or enhance your bones. Stronger bones mean a stronger body. 

But when it comes to ankle weights, you’re limited with when and where you can wear them. If you’re actively trying to work on strengthening bones and muscles, then maximizing the frequency and setting in which you’re weight loading is key. The beauty of a product like KILOGEAR is that it’s stylish wearable weighted clothing. Instead of selectively wearing ankle weights, you can wear our leggings all day long to work, the grocery store, or around the house.

3 - Boosts your metabolism

There is a lot of information out there about metabolism. For many of us, we think of burning calories when we think of our metabolism. But it all returns to an understanding of body composition and how our cardiovascular health effectively burns fat. When you increase your daily exertion, such as by incorporating resistance training into your routine, you can significantly improve your cardiovascular health and, consequently, your metabolism.

Research supports this: A study published in the Journal of Strength and Conditioning Research found that ten weeks of resistance training led to significant increases in resting metabolic rate, body composition improvements, and enhanced strength. This suggests that adding resistance to your daily activities, such as using KILOGEAR’s weighted clothing, can help you boost your metabolism more effectively than traditional methods like ankle weights. Read the full study here.

4 - Increases strength and muscle mass

One of the most tell-tale signs of aging is 'sarcopenia', an involuntary loss of muscle mass, strength, and function. Muscle mass decreases approximately 3 to 8% per decade after the age of 30 (MayoClinic).  Weight loading on the body is a proven way to combat this loss, and KILOGEAR’s weighted clothing makes it easier to integrate this resistance into your daily routine. By wearing KILOGEAR throughout the day, you can work to increase muscle mass and maintain strength as you age.

5 - Improves balance and stability 

Balance and stability are crucial components of overall fitness and injury prevention. Incorporating resistance into your routine, such as by using KILOGEAR’s weighted clothing, can significantly improve these aspects of physical health.

Research has shown that resistance training, particularly when integrated into daily activities, can enhance postural control and reduce the risk of falls. A study published in Frontiers in Sports and Active Living found that progressive resistance training led to significant improvements in balance and stability among older adults, highlighting the broader benefits of such exercises for all age groups. By using KILOGEAR’s weighted gear, you can safely and effectively work on your balance and stability during your regular activities. Read the full study here

6 - Provides versatility to workouts

KILOGEAR’s weighted clothing, featuring removable MICRO weights, adds unparalleled versatility to any exercise routine. Whether you’re incorporating it into a strength training regimen or just want to enhance your everyday movements, this gear offers a flexible, comfortable way to increase resistance and intensity. With the ability to adjust the weight load easily, you can tailor your workout to your fitness level and goals.

Taking it to the next level, try weighted calf bands that securely hold weight on your muscles and away from your joints. They also more evenly distribute the weight over the lower leg for better performance. They add slight extra resistance to controlled movements that increase the intensity of whatever you’re doing.

7 - Helps rehabilitate weak areas

If you’ve played sports or have an active lifestyle, chances are you’ve experienced an injury at some point. Ligament injuries, overuse injuries, and joint pain can flare up when we least expect it. This is why adding an increased load during exercises like walking lunges, leg lifts, scissor kicks, and other specific movements can help to rehabilitate and strengthen weak areas while reducing injury risk. Weighted clothes works with the body’s natural movement. This means by just wearing it as you go through your day, you’re getting an extra workout and building strength. 

Training with weight placed on the muscles is a much better solution than static ankle weights, wrist weights, or weighted vests.

8 - Improves endurance of muscles

Wherever you are in your fitness journey, adding extra weight to your controlled movements can help improve overall stamina and muscle endurance. With stronger muscles, your injury risk goes down. When we think of the word endurance, we think of endurance events and athletes. But the truth is that endurance simply means our muscles’ ability to do more repetitions of a specific exercise. Muscle endurance affords our bodies more fitness potential. 

Tips for Using Wearable Weights like Ankle Weights While Walking 

If weighted clothing or using isolated weights like ankle weights are a new fitness tool for you, we’ve got some tips for getting started. You can add them to your walking or workout routine and wear them throughout your entire day. 

Tip #1 - Start with the lowest weight

We recommend starting with the lowest weight and incrementally increasing over a 2-4 week period of your usual walking routine. Jumping straight to the highest weight puts even overall healthy adults at risk for injury and joint pain.  

Tip #2 - Opt for weighted clothing instead of individual weights

Weighted clothing, particularly KILOGEAR with its removable MICRO weights, is a better option for more evenly distributing weight throughout the body. The ability to customize the weight load makes it safer and more effective than traditional ankle weights. Instead of ankle weights that are isolated around the ankles, try something like these weighted compression tights that have a dual pocket system for adding weights above and below the knee. 

Tip #3 - Use proper placement and form

It’s important to follow the manufacturer's guidelines, securing them where they are designed to be worn. When worn improperly, ankle weights can change the way you walk, leading to an altered gait.

This unnatural movement can put undue strain on your ankles, knees, and hips, potentially leading to joint pain or injury. An even better option is to wear weighted clothing with integrated weights placed on muscles instead of joins. This takes the guesswork out of form and placement altogether. It’s designed and built into the clothing.

Tip #3 - Talk to a certified personal trainer or physical therapist

It’s always a good idea to ask a professional when you’re trying something new. Using ankle weights while walking is still considered low-impact exercise, but it’s important to consider your overall health and body’s ability to do specific movements without risking injury.

Tip #4 - Avoid overusing them

Overusing ankle weights is the same as overusing any weights like traditional dumbbells. If they are too heavy or used too long or too often, they can lead to overuse injuries, strains, or joint issues. Proper recovery and rest days are key. 

Tip #5 - Never run in ankle weights. 

Because ankle weights tend to rest on the joints, it’s recommended to not run in them. The force exerted on your joints with each step can lead to joint wear and tear, especially in the knees and hips. The benefit of weighted clothing is that weight is placed on the muscles instead of the joints. You can run knowing you’re adding resistance to your steps without risking injury.  

Wearing ankle weights while walking is just one part of a complete fitness solution or routine. However, with KILOGEAR’s removable MICRO weights, you can achieve even greater benefits by customizing the resistance to your needs, ensuring that every step counts towards your fitness goals.

For more information on weighted clothing, check out KILOGEAR.