How to Use Ankle Weights While Walking

Increasing your weight load during a walk is a subtle way to boost calorie burn and tone glutes with very little additional effort or expense. According to a study conducted by University of Colorado fitness researchers, weight added to the extremities is especially effective at taxing muscles and increasing calorie burn. However, you should approach the use of ankle weights for walking with caution: Used improperly, ankle weights can put a walker at risk of back injury, ligament tears and muscle strain. If you plan to work out with ankle weights, take it slowly and follow these steps.

Things You'll Need

  • Walking shoes
  • Ankle weights (1 to 2 lbs.)
  • Flat walking surface
Show More

Instructions

    • 1

      Wear shoes specifically made for walkers. Choose shoes without high tops so you'll have room to fasten weights around your ankles.

    • 2

      Walk for 5 to 10 minutes without weights to warm up major muscle groups. Stretch gently.

    • 3

      Fasten ankle weights tightly around ankles. The weights should not move or shift when you take steps.

    • 4

      Stand erect and keep your gaze focused up and away from the ground. This will help keep your neck and back in proper alignment.

    • 5

      Walk at a steady, slow pace and take shorter steps than you normally do. Focus on maintaining form rather than building speed.

    • 6

      Bend your arms at the elbow and let them swing naturally in sync with your walking pace.

    • 7

      Once you have completed your desired distance, remove the ankle weights and take a 5 minute cool-down walk. Stretch thoroughly.