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Does Walking With Weights Burn More Calories?

Daniel Brady | January 25, 2013 in Calories Burned
Walking with Weights

In this article we’ll compare regular walking to walking with leg or arm weights. We will see whether calories burned and oxygen consumed increases with the addition of the weights, and which is more effective. Read on to find out the evidence backed truth.

Walking Leg Weights

Slow Walking

Studies found that when slow walking, arm weights made negligible improvement in calories burned and oxygen consumed. However, leg weights as pictured to the right did result in positive improvements of 5%. Wearing both leg and arm weights resulted in almost 10% improvement.[1]

Brisk Walking

When doing brisk walking, adding only arm weights provided negligible improvement, leg weights provided benefits of 7% and wearing both at once resulted in a 9% improvement.[1]


Arm weights provide very little benefit. Leg weights can provide a 5-7% improvement in your fitness level and can be worn under long exercise pants. Wearing both at once can provide a 9-10% improvement. Arm weights are therefore unjustly popular, and leg weights should be chosen instead or in addition. The most important thing is to choose ones that fit and are comfortable. Body Togs provide some highly rated leg and arm weights through Amazon which you might consider.

Daniel has a strong interest in evidence supported fitness training, preparation and supplementation. His goal is to provide clear information that simply works. He's currently 16 kg of muscle above his starting weight (7kg in the past 12 months), and targeting a continued growth rate of 5kg+ per year.
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