Why Fitness Walkers Should Avoid Weighted Shoes

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Weighted shoes are a product that most walking experts do not recommend for fitness walking. These are shoes specially designed to add 1 to 5 pounds to the sole of the shoe. The marketers claim that the heavy shoes allow you to burn more calories per mile and tone your muscles better than with walking with lighter shoes. But the shoes may not provide the benefits you're looking for.

Do Weighted Shoes Work?

If you enjoy brisk walking workouts for 30 minutes or more per day as is recommended by health authorities, these shoes have more negatives than positives. Physical therapists, kinesiotherapists, a physiatry physician, an orthopedic physician, and several walking coaches agree: Weighted shoes are not recommended.

Orthopedic physician Jonathan Cluett, MD, says, "There is no scientific data to support the use of a weighted shoe, and there is a reason to believe that there could be detrimental effects on joints from footwear that is heavily weighted."

Ergonomics expert Chris Adams says that while heavy shoes can be of benefit if used like ankle weights in specific strength training exercises, they increase the risk of strain if used for walking or running.

5 Reasons to Avoid Weighted Shoes 

Skip the heavy shoes when you walk briskly to avoid injury and discomfort, and to get the best workout.

They Can Cause Joint Strain 

The human body wasn't designed to wear weights on the feet, ankles, or wrists. Weights added to those areas can cause strain in the joints above them. It is simple physics that weight added to the end of a pendulum causes more of an effect than weight added near the center of mass. Your joints have to deal with that extra stress with every step.

While some strain is good to make the body build muscle and burn more calories, too much strain can contribute to repetitive strain injuries. The risk may be minor for a healthy person using ankle weights or weighted shoes for a limited period. But wearing heavy shoes all day or for extended walking could be a problem.

There Are Better Ways to Burn More Calories

If your body has to move more weight, it will have to burn more energy with each step. But the difference in the calorie burn from weighted shoes is minor. It's easily made up for by just walking a little bit farther.

If you want to burn more calories in the same time period, you can buy fitness walking poles for less than the cost of weighted shoes. These burn 15% to 30% more calories per mile while reducing the strain on your hips, knees, and ankles.

It's Hard to Walk Fast in Heavy Shoes

When you wear weighted shoes, you walk more slowly. If you have only 30 minutes for your walking workout, that means you'll go a shorter distance and burn fewer calories. It is likely that the reduced distance could offset any extra calories you burn by wearing the weighted shoes.

Weighted Shoes Are Not Flexible

Weighted shoes can feel extremely comfortable—until you try to walk. Walking shoes need to flex as your foot flexes through the step. If you can't twist and flex the soles of your shoes, they are not suitable for fitness walking. This is true for any shoe—stiff shoes are not good for walking.

Shoes Lack Scientific Evidence

No studies have been published in peer-reviewed medical research journals on the use of weighted walking shoes in the past 10 years. However, one study noted that heavy work boots can increase physical strain and the risk of injuries.

A Word From Verywell

If your goal is to burn more calories with your walks, you can do so by wearing flexible athletic shoes and using a good walking technique to go farther and faster. If a friend, salesperson, or athletic trainer suggests using weighted shoes, ask to see what research they have that shows the shoes will provide benefits without increasing risks.

1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Tian M, Park H, Koo H, Xu Q, Li J. Impact of work boots and load carriage on the gait of oil rig workers. Int J Occup Saf Ergon. 2016;23(1):118-126. doi:10.1080/10803548.2016.1212483

Additional Reading

By Wendy Bumgardner
Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events.