Weight Training with Wearable Weights: Benefits & Tips

For individuals wanting to improve their fitness routine can incorporating wearable weights and knowing how to use them effectively help achieve health goals?

Wearable Weights

Adding wearable weights allows individuals to use their body weight with added resistance. This can add strength training to a routine but can also be used during walks or runs to increase cardiovascular health and aid in weight loss. Research studies have found that wearing a weighted vest reduces body weight and fat mass. This is because heavier loads increase energy expenditure for the increase in physical workload. (Claes Ohlsson, et al., 2020)

Benefits

Wearable weights are easy to use.

• Depending on the type, they are compact and can be taken on the go.
• Wearing weights is an option for individuals with injuries or degenerative joint disease like arthritis that makes it difficult to hold or move weights.
• Exercise has been proven to be a useful tool for treating osteoarthritis. (Lei Chen, Yan Yu. 2020)
• There is no age limit for wearable weights.
• Because many are only a few pounds, they are available to anyone from adolescents to the elderly.
• Anyone can benefit from the different types of wearable weights.

Types

Three main types of wearable weights include wrist weights, ankle weights, and weighted vests.

• Wrist weights can replace dumbbells in some cases.
• They are typically between 1 to 10 pounds.
• Ankle weights can provide extra resistance to leg motions.
• They can be found from 1 pound up to 20 pounds.
• Weighted vests provide a full-body challenge.
• The weight choices for them vary, as most contain pockets where weight can be increased or decreased.

Using The Weights

Individuals can use wearable weights as a complement to strength and cardiovascular regimens. Beginners will want to start with lighter weights worn for less time. As the body becomes stronger, it’s important to increase the weight to see results.

Ankle Weights

• Ankle weights can be used during a strength training workout to add resistance to lower body exercises.
• As the body ages, it becomes more important to decrease the risk of falls by increasing lower limb and trunk strength.
• Wearing ankle weights is recommended to build strength, especially in older adults. (Hiroyasu Akatsu, et al., 2022)
• Individuals can wear them during a walk or run to increase the challenge.
• They can be used for a high-level core workout.

Wrist Weights

• Wrist weights can be used like dumbbells and worn during a walk or a run.
• Research shows that walking with wrist weights can improve walking gait. (Hyung Suk Yang, et al., 2018)
• Wearing weights on the wrists generates a higher energy expenditure, which allows one to add intensity to a walk or run without having to increase speed. (Catherine T. Campaña, Pablo B Costa. 2017)

Weighted Vests

• Wearing a weighted vest during workouts will create a full-body challenge.
• They can be used while walking or running and automatically add more difficulty.
• Another way to utilize a weighted vest is to wear it while completing a regular workout.
• Whether doing HITT, strength training, etc, individuals can wear a weighted vest.
• The weight should be evenly distributed to prevent any injuries or functional disorders to the lower body.
• Studies show no change in gait or an increased risk of injury when used correctly. (Christopher J. Gaffney, et al., 2022)

Individuals want to talk to a healthcare provider before beginning a new fitness program, and adding weights is no different, especially if there are any current or past injuries.

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References

Ohlsson, C., Gidestrand, E., Bellman, J., Larsson, C., Palsdottir, V., Hägg, D., Jansson, P. A., & Jansson, J. O. (2020). Increased weight loading reduces body weight and body fat in obese subjects – A proof of concept randomized clinical trial. EClinicalMedicine, 22, 100338. https://doi.org/10.1016/j.eclinm.2020.100338

Chen, L., & Yu, Y. (2020). Exercise and Osteoarthritis. Advances in experimental medicine and biology, 1228, 219–231. https://doi.org/10.1007/978-981-15-1792-1_15

Akatsu, H., Manabe, T., Kawade, Y., Masaki, Y., Hoshino, S., Jo, T., Kobayashi, S., Hayakawa, T., & Ohara, H. (2022). Effect of Ankle Weights as a Frailty Prevention Strategy in the Community-Dwelling Elderly: A Preliminary Report. International journal of environmental research and public health, 19(12), 7350. https://doi.org/10.3390/ijerph19127350

Yang, H. S., James, C. R., Atkins, L. T., Sawyer, S. F., Sizer, P. S., Jr, Kumar, N. A., & Kim, J. (2018). Effects of arm weight on gait performance in healthy subjects. Human movement science, 60, 40–47. https://doi.org/10.1016/j.humov.2018.05.003

Campaña, C. T., & Costa, P. B. (2017). Effects of walking with hand-held weights on energy expenditure and excess postexercise oxygen consumption. Journal of exercise rehabilitation, 13(6), 641–646. https://doi.org/10.12965/jer.1735100.550

Gaffney, C. J., Cunnington, J., Rattley, K., Wrench, E., Dyche, C., & Bampouras, T. M. (2022). Weighted vests in CrossFit increase physiological stress during walking and running without changes in spatiotemporal gait parameters. Ergonomics, 65(1), 147–158. https://doi.org/10.1080/00140139.2021.1961876