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Wearable weights promise to elevate your workouts by adding resistance to every move. When paired with the right exercises and proper technique, they can be a safe and effective way to challenge yourself and enhance your fitness routine.
If you're like us, you know that some workout routines can get stale pretty quickly. That's why we're always on the lookout for a new challenge, and this time, we're excited about wearable weights.
It's no secret people have used weights to boost their fitness for centuries, wearable weights – like ankle weights, wrist weights, and weighted vests – bring a fresh twist to strength training by adding resistance while keeping you hands-free.
Despite their resurgence – bringing to mind scenes of 90s power-walking mums – these weights are more than just a nostalgic accessory. With a few simple additions to your daily walk, hike, or Pilates routine, you can significantly increase the intensity.
These versatile tools are designed to spice up your workouts, claiming to build strength, boost endurance, and enhance overall fitness, among other benefits.
"Wearable weights are a really simple and effective tool to elevate your fitness routine," says rebel Sport Brand Manager, Hayley Lund.
"We are seeing a surge in popularity, it's all about maximising every movement and getting the most out of every session."
So, how can these sleek and versatile additions do all that and some? We're breaking it down for you. Below, we'll explore the various types of wearable weights, the benefits they offer, and how to choose the right weight to get started.
What are the benefits of using wearable weights?
Wearable weights promise to elevate your workouts by adding resistance to every move. When paired with the right exercises and proper technique, they can be a safe and effective way to challenge yourself and enhance your fitness routine. Some benefits can include:
- Increases exercise resistance and intensity
- Can help you burn more calories
- Builds muscle strength and endurance
- May aid in maintaining bone density
- Contributes to injury prevention when used safely
- Provides a convenient, hands-free method for strength training
How? They do this by raising your heart rate that little bit extra, and in doing so your muscles and cardiovascular system work harder, you breathe in more oxygen, boost your workout intensity and expend more energy than you would be doing with the same activity without weights.
Research suggests that adding extra load to your body can also boost bone density. However, it's important to remember that while wearable weights may be strapped to your wrists or ankles, they don't specifically target those areas. Instead, they enhance every movement by demanding more from your muscles, helping you achieve better results in less time.
What are ankle weights?
Ankle weights – trusty little straps you fasten around your ankles (often with hooks and loops or a buckle) – are like a turbo boost for your basic exercises. Whether you're doing a donkey kick or a fire hydrant move, the weighted bands turn up the resistance and give your lower body a workout that'll have you feeling the burn.
Think of ankle weights as giving your leg muscles a pep talk – especially your calves, quadriceps, hamstrings, and glutes. These weights crank up the intensity of your workout, helping to boost muscle strength, endurance, and overall cardiovascular fitness. And are ideal for controlled exercises like leg raises, fire hydrants, lunges, and squats.
What are wrist weights?
Just as ankle weights are designed for your ankles, wrist weights are made for your wrists. They're about the same size as their ankle counterparts but are typically lighter, giving your arms a little extra challenge without weighing you down.
Wrist weights can really up the ante in your upper body workouts, whether you're shadowboxing, doing aerobics, or performing arm raises and circles. They're also handy for walking, especially if you find holding dumbbells or free weights tricky.
By adding resistance to your arms, shoulders, and upper back, wrist weights make your muscles work harder and engage your core more effectively as your body stabilises itself. This added challenge helps improve muscle tone and endurance, turning even the simplest exercises into a more challenging one.
Both ankle and wrist weights are either made from soft textured fabric or silicone.
What is a weighted vest?
A weighted vest is a game-changer for those looking to intensify their workouts and build strength across the entire body – they're also great for those who are worried about using ankle or wrist weights due to joint or imbalance concerns.
Designed to be worn over your torso, dropping from the shoulders, a weighted vest adds uniform resistance to a wide range of exercises, from running and hiking to bodyweight workouts like push-ups and squats.
Due to the design and where the weight is located around your core, they put less strain on your limbs and joints than the ankle or wrist weights may do. The added weight forces your muscles to work harder, enhancing your cardiovascular endurance, increasing muscle strength bone density, and improving overall stamina.
To get the most out of your weighted vest and avoid any mishaps, start with a lightweight one that fits comfortably – adjustable vests are ideal since you can tweak the weight as you go.
Gradually add more weight as you build strength, making sure to maintain proper form to avoid straining yourself. Think of it this way: while the vest takes the strain off your extremities and their supporting joints, it adds extra weight to your body, helping you build strength like a champ.
What size weights should I get?
Like with any fitness tool, they do come with a set of cautions.
You might be used to lifting heavy at the gym, but wearable weights don't compare. Wearing heavier wearable weights than required, could easily throw you off your gait and potentially cause strain or injury.
If you've just begun your fitness journey, it's best to avoid wearable weights and focus more on improving your form, developing strength and becoming familiar with typical workout routines.
For those ready to level up their workouts, start small. It might not seem like a big deal at first but trust us – after just a few minutes of low-impact moves, you'll feel the burn. Make sure the weights fit properly and gradually increase the load, paying close attention to how your body feels to ensure a safe and effective workout – and stop immediately if you feel any discomfort or pain.
If you're new to using them, give them a try and see how you feel the next day before using them again. And remember, if you start to feel pain or discomfort, it's time to ease off.
The ideal weight for wearable weights can vary based on the activity you're doing. Start with lighter weights and gradually increase by small increments, usually 0.5-1 kg, as your strength and comfort improve.
The same goes for weighted vests – start with one that has adjustable weights and fits comfortably. Then you can gradually increase the load to match your progress. Always ensure you have the correct form to prevent any unnecessary strain on your body.
Harvard Health research suggests weighted vests shouldn't exceed 10% of your body weight. So, say you're 70 kg, the weighted vest shouldn't exceed 7 kg. As your strength improves, you can increase the weight.
What are the risks of working out with wearable weights?
The risks of using wearable weights vary based on the type of weight, the exercise you're doing, its intensity, and your fitness level. For instance, ankle weights can easily knock you off balance if not used correctly, which is why experts usually advise against them for cardio workouts like running.
Instead, save them for Pilates or other low-impact exercises. Overusing them can also put excessive strain on your leg muscles, potentially causing hip, knee, or ankle pain and increasing the risk of injury.
Similarly, wrist weights can strain your shoulders during activities like walking or jogging, leading to muscle imbalances in your arms, shoulders, and upper back. While ankle and wrist weights can be great for targeted strength training, weighted vests might be a better bet for cardio.
Just be careful – if the vest is too heavy for your current strength level, you might end up with back or neck pain and added stress on your lower-body joints.
Also, if you have pre-existing conditions like arthritis, joint problems, osteoporosis, or any chronic or acute musculoskeletal injuries, it's a good idea to consult a fitness professional or physical therapist before adding wearable weights to your routine.
The bottom line: If you're ready to elevate your strength workouts, wearable weights can be an effective fitness tool if used properly. Check out our full range of ankle weights, wrist weights, weighted vests and more.
But before you dive in, it's wise to consult with a medical professional first to ensure these weights are a good fit for your workout routine.
This article is intended for educational and informational purposes only and does not constitute health or medical advice. For any questions about medical conditions or health goals, please consult a physician or other qualified healthcare professional.