Should You Do a Weighted Walk?

Here are answers to common questions about this increasingly popular workout.

If you’ve ever gone for a walk wearing a backpack or carrying hand weights, you’ve already done a version of a weighted walk. This type of workout is becoming increasingly more popular lately, and for good reason. There’s not much you need to learn or spend money on to do a weighted walk, but it offers some added benefits to regular walking.

Here are answers to common questions about what a weighted walk is, why people are doing it and what you need to keep in mind before giving it a try.

What is a weighted walk?

A weighted walk involves walking while wearing or carrying extra weight. This can be done by wearing a weighted vest or donning a backpack filled with books, water bottles or other objects. You can also wear ankle and wrist weights or hold dumbbells while walking. Everything else about the activity is the same as any walk or hike you would typically do. The added weight increases the intensity of the exercise and forces your body to work harder. This can improve your strength and endurance while burning more calories.

Why have weighted walks become so popular?

Weighted walks offer several benefits and are fairly easy to do. You don’t need fancy equipment, unless you want to buy a weighted vest specifically for the activity, or a gym membership. You just need some extra weight on your body while going for your usual walk to add a bit of resistance and make your walk more challenging. Here are some of the benefits of weighted walks:

They burn more calories: Adding weight makes your body work harder, which can help you burn more calories than a regular walk.

They build strength: Your muscles, especially in your legs, core and upper body, get more of a workout.

They improve bone health: The extra load helps strengthen your bones, which is especially important as you age.

They boost heart health: Weighted walks get your heart rate up more than normal walks, which can improve your cardiovascular health.

What should you watch out for when doing a weighted walk?

While weighted walks can be a great workout, they’re not right for everyone, especially if you’re just starting an exercise routine or have medical problems or joint issues. Adding too much weight too quickly can lead to injury or strain on your knees, hips or back.

Before trying a weighted walk, keep these tips in mind:

Start light – Use light weights at first, such as adding a few pounds to a backpack, wearing a 5–10 lb weighted vest or carrying light dumbbells. You can always add more weight later.

Use the right gear –  If you're using a backpack, keep the weight close to your body. Avoid carrying weights in your hands for long periods, as it can strain your shoulders and wrists.

Watch your posture – The added weight can change how you walk. Make sure to stand tall, keep your shoulders back and avoid leaning forward.

Listen to your body – If something hurts, stop. Weighted walking should feel like a challenge, not a chore.

If you have health concerns or haven’t been active in a while, talk to your doctor before adding weights to your walk or starting any type of new exercise routine.

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^{Date Last Reviewed: July 15, 2025}

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