How to Do Weighted Gloves Exercises
Using weighted gloves is much more convenient than carrying hand weights to add resistance to a workout. They are made by attaching weights, usually 2 lbs. or less, into fingerless gloves. Fitness enthusiasts use weighted gloves to increase the intensity of cardiovascular workouts and to improve muscle tone. You can use weighted gloves while walking, running, kickboxing, shadow boxing and doing other activities.
Purchase a pair of weighted gloves. Choose gloves that fit snugly but not so tightly that your fingers go numb. The gloves you decide on should have an appropriate weight for your fitness level. The weight should be heavy enough to pose a challenge but light enough that you can handle the extra weight for an extended period of time.
Perform a 10 minute warm-up without the gloves on. Start with 25 to 50 jumping jacks to adequately warm up your entire body. Follow up with a low-intensity version of the exercise you will be performing. For example, walk at a slow pace, jog in place or do some light jabs and kicks.
Securely fasten your gloves onto your hands and begin your workout. Perform your activity of choice for a desired amount of time while wearing your weighted gloves. The American College of Sports Medicine recommends 20 to 60 minutes of cardio, three to five days a week, at a moderate-to-vigorous intensity.
Remove your gloves and perform a 10- to 15-minute cool-down after your workout. Your cool-down should begin with five minutes of low-intensity motion, such as walking or jogging in place. The rest of your cool-down should focus on stretching. It's important to adequately stretch your arms and shoulders to prevent any muscle soreness that the weighted gloves could otherwise cause. Stretch all of the major muscles in your body.
To get the most out of your weighted gloves, move your arms as much as possible during your workout.
Consult with your doctor before beginning an exercise program. If you have a history of wrist, elbow or shoulder problems, you may want to avoid using weighted gloves. To avoid injury, never lock your elbow when you extend your arm in a punching motion. Weighted gloves are not a substitute for boxing gloves.
- "ACSM's Guidelines for Exercise Testing and Prescription"; Seventh Edition; Lawrence E. Armstrong, Ph.D., et al.; 2006
- Love to Know: Weighted Workout Gloves
- Nasir SH, Troynikov O, Massy-Westropp N. Therapy gloves for patients with rheumatoid arthritis: a review. Therapeutic Advances in Musculoskeletal Disease. December 2014:226-237. doi:10.1177/1759720X14557474
- Richmond SJ, Gunadasa S, Bland M, MacPherson H. Copper bracelets and magnetic wrist straps for rheumatoid arthritis – analgesic and anti-inflammatory effects: a randomised double-blind placebo controlled crossover trial. PLoS One. 2013;8(9):e71529. doi:10.1371/journal.pone.0071529
- To get the most out of your weighted gloves, move your arms as much as possible during your workout.
- Consult with your doctor before beginning an exercise program.
- If you have a history of wrist, elbow or shoulder problems, you may want to avoid using weighted gloves.
- To avoid injury, never lock your elbow when you extend your arm in a punching motion.
- Weighted gloves are not a substitute for boxing gloves.
Jen Weir writes for several websites, specializing in the health and fitness field. She holds a Bachelor of Science in exercise science from Montana State University, is an NSCA-certified strength and conditioning specialist and maintains a personal trainer certification from the American College of Sports Medicine.