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Ankle weights are cheap and easy to strap on, so they seem like a natural way to make your walks harder. But for walking, most experts point the other way: towards a weighted vest. Here’s why, and when ankle weights still have a place.
The short answer
For walking, choose a weighted vest (or a rucking backpack). Save ankle weights for slow, controlled strength exercises like leg lifts.
Side by side
| Weighted vest | Ankle weights | |
|---|---|---|
| Where the weight sits | Around your torso, close to your centre | At the end of your legs |
| Effect on your stride | Little change when it fits well | Can change how you swing your legs |
| Joints | Load spread through your whole body | Extra pull on knees, hips and ankles with every step |
| Best for | Walking, hiking, stairs | Leg lifts and other slow strength moves |
| Cost | Usually $50 to $200 | Usually under $30 |
Why ankle weights aren’t ideal for walking
Weight at your ankles swings with every step. Your leg has to speed it up and slow it down thousands of times on a walk, and that pulls on your knees and hips in a way normal walking doesn’t. Texas A&M University’s health team warns that ankle, hand and wrist weights “can cause muscular imbalance and change your gait”, and recommends them mainly for stationary exercises rather than walking.
Why a weighted vest works better
A vest keeps the extra weight close to your centre of gravity, so you walk the way you normally would, just with a little more load. The same experts note that spreading the weight across your torso lowers the risk of imbalance. It also adds load through your whole skeleton, which is one reason women are interested in vests for bone health (here’s what the research shows).
The catch: a vest has to fit. A vest that bounces or presses on your bust is uncomfortable and pulls you off balance. Our fit guide explains what to measure.
When ankle weights are useful
- Slow, controlled strength exercises: leg lifts, glute kickbacks, side leg raises.
- Exercises your physiotherapist has given you with ankle weights.
- Adding a little challenge to floor or chair workouts.
Prefer a backpack?
A rucking backpack is another good option for weighted walking, and you may already own one that works for your first few weeks. Compare the two in weighted vest or rucking backpack.
How to start with a vest
- Start with about 5% of your body weight.
- Walk 10 to 20 minutes on flat ground, two or three times a week.
- Build up time first, then hills, then weight.
Please check with your doctor or physiotherapist before adding weight if you have joint, back or neck problems, osteoporosis, a heart condition or a recent injury.
Weighted vests we like
BAGAIL Adjustable Weighted Vest (U-Neck)Best overallCheck price →
Sportneer Adjustable Weighted VestMost adjustableCheck price →
BAGAIL Comfort-Fit Weighted Vest for WomenBest women’s fitCheck price →
This post is general information, not medical advice.