Doctors Say Leggings Might Actually Improve Your Strength And Power During Workouts
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When I discovered compression socks, they leveled up my travel. It's true, those two little pieces of stretchy fabric were game-changers. As soon as I touched down in a new destination, my legs felt ready for exploring instead of sluggish and swollen.
Naturally, I wondered what the best compression leggings could do. What if they could actually help you have a better workout? Turns out, they can. Compression leggings helped improve muscle recovery, especially after intense sweats, according to a 2019 study.
Best Compression Leggings
Here's how: Compression leggings are designed to increase blood flow to the muscles in the lower half of your body during exercise, bringing more oxygen to them, says orthopedic surgeon Dr. Natasha Trentacosta, MD. All of that increased blood flow you experience while wearing compression leggings enhances muscle oxygenation, and allows you to exercise more efficiently with less muscle fatigue.
That's why it's no surprise that a lot of athletes swear that wiggling into a pair is a game-changer–especially during heavily weighted or explosive workouts. Wearing compression leggings during heavy lifting sessions improves muscle power and velocity during explosive, powerful movements.
“Some people actually feel their strength and power improve while exercising in compression tights, particularly during explosive movements, like plyometrics and heavy lifting,” says orthopedic surgeon Dr. David Geier, MD.
But, there are tons of benefits beyond the gym, too. Physician Dr. Laura Purdy, MD, notes that compression leggings tend to be especially helpful to those who work jobs that require them to stand for several hours. Think: retail workers, surgeons, teachers, etc. She says that women who are pregnant and people with diabetes, varicose veins, heart failure, lymphedema, or psoriasis can also benefit from the increased circulation they offer.
What to consider
When you’re shopping for compression leggings, the factors you’ll want to be on the lookout for will depend largely on your personal goals and the activities during which you want to wear your leggings.
Compression Level
If you’re someone who likes to get after it in the gym with heavy lifting sessions or long distance runs, you’ll benefit most when you invest in leggings with high or graduated compression, meaning they exert higher pressure at the extremities and gradually decrease pressure towards the core, according to weightlifting coach Sal Nakhlawi, USAW Level 2, and founder of StrongHER Girls.
“Compression leggings that are very compressive and feel very supportive are designed to combine compression with the benefits of kinesiology tape,” Nakhlawi says. “They do feel very tight, but they also feel very supportive on the muscles and joints.”
Material
If you’re working out multiple times a week, make sure your leggings are made from high-quality, breathable fabrics such as spandex, nylon, or polyester blends that are washing machine safe to avoid spending time scrubbing your tights by hand or diminishing their compression integrity over time. Not only do these durable fabrics offer a comfortable, four-way stretch while wicking sweat and drying super quickly, but some even incorporate antimicrobial properties to prevent odor buildup and save you from stinking up the gym.
How we selected
As Women's Health editors, we practically live in leggings. For this story, our staff editors combed through their years' worth of testing notes to find the best leggings that offered the right amount compression, support, and comfort. We also consulted with doctors like Dr. Geier and Dr. Purdy on what to look for in compression leggings. All the winners on this list has been vetted and tested by our editors and writers.
See below for the 10 best compression leggings, according to experts and rave reviews.
SenseKnit High-Rise Running Tight
One of the worst feelings on a run is when your leggings sag, restricting your strides, and weighing you down. Not so with the SenseKnit HR Running Tight, which features a high-rise waistband and seamless leg length to keep you supported, cinched, and flexible with every step. While these leggings are designed specifically for running, their four-way stretch, moisture-wicking fabric also makes them ideal for high-impact activities like plyometrics and HIIT workouts. Personal trainer Kelsey Wynn, NASM, has put these leggings through some tough exercises and can attest to their durability. Bonus: Reflective details enhance visibility in low-light conditions, which comes especially in clutch during night runs.
Read more: Best Lululemon Leggings
Mid-Rise Compression Tights
Sick of chafing during workouts? These 2XU Mid-Rise Compression Tights work overtime to prioritize comfort with flattened, anti-irritation seams and a specialized fabric designed to protect your abductors, glutes, quads, hamstrings, and calf muscles during workouts. Wynn also found that their supportive design made this incredibly useful for cross training, when you're moving in all sorts of directions. Pull these leggings on for any activity from running to cycling, yoga, and weightlifting–their breathable material will keep you cool and dry while the mid-waist design provides extra support for your core muscles.
With a durable design and a form-fitting silhouette, these compression leggings promote proper alignment and muscle recovery, making them a versatile and essential addition to your workout wardrobe.
Body Sculpt Leggings (Reversible Wear)
Workouts like yoga and pilates need leggings that can provide loads of flexibility. Enter Fanka's reversible tights, which offers the right amount of stretch, comfort, and support for your booty, waist, and legs. We love the brand's "booty bump" i.e. extra support around the seat, which we found especially useful when performing squats. With a reversible wear design feature and two dozen unique color options, you get two looks for the price of one.
"I initially thought I should have sized up but after breaking them in they are comfortable and provide great support throughout any workout," says WH assistant fashion editor Rose Lauture. "They are super flattering and hold you right in."
Look At Me Now Seamless Leggings
Spanx is notorious for top-notch shapewear and compression leggings, and these tights are no exception. We love their buttery-soft fabric and four-way stretch that fits like a second skin. In fact, Wynn says that she hardly notices that she's wearing them during workouts, or her daily errands. "They have a light, sculpted fit without overheating my midsection," she says.
Though take note, this is one of the lighter compression levels on our list, and some testers say that they're transparent when they're squatting. So make sure to layer this under joggers, shorts, or workout skirts if you're planning to exercise in them.
Classics Tonal 3-Stripes Leggings
Designed to stay put during every activity from running to yoga, these Adidas Originals Classics Tonal 3-Stripes Leggings hug your legs like a second skin without being suffocating or restrictive. Our testers rave that they have consistently fit true to size, and the thick, elastic waistband offers ample tummy control. With three soft, versatile color options, our editors love to rock these leggings at the yoga studio, the city streets, and everywhere in between.
Hugged Feeling Compression Leggings
The High Waist Yoga Pants from Crz Yoga blend reliable thickness with breathability to give you a seamless waistband that hugs your core and booty, so your back and joints are supported during squats and you won't have to stop your set to keep pulling your pants up. With maximum compression and four-way flexibility that still feels lightweight and smooth to the touch, these yoga pants aren't just for yoga. Our editors also wear them at the gym. Trainer Wynn says that their high pressure helps improve her balance and support during long distance runs, or high intensity workouts.
Clean Elevation Legging
With their sleek and versatile style, these compression leggings from Vuori seamlessly transition from the gym to everyday wear, making them an active wardrobe staple. Soft and suede to the touch, the Clean Elevation Legging's moisture-wicking and seamless material works hard to keep you cool and comfortable for a full day on-the-go, and the ultra high-rise design and no-slip fit create a flattering compression with three versatile lengths available.
HeatGear Armour High No-Slip Waistband Leggings
Working out in leggings can feel suffocating in high temps, but not in Under Armour's HeatGear leggings. Flat seams protect you from chafing–especially as you sweat more in the heat–and a hidden no-slip material inside the high-rise waistband ensures everything stays put, even during the most strenuous exercises.
With over two dozen snazzy color options and an ultra-light feel that wicks away sweat and dries at record speeds, certified functional strength coach Sal Nakhlawi grabs her HeatGear leggings every time she’s hitting an outdoor summer workout without ever overheating or feeling stuffy.
High-Waisted Sculpting Leggings
Shapermint's leggings have a serious following for how stretchy and comfortable their materials are. They're designed for a high range of movement and with various colors available, they can be dressed up or dressed down depending on the day. We love their durable material that compresses you in all the right places. Wynn says these sculpting leggings slim her from the waist to the ankle and tuck in her tummy. Plus, testers love that they don’t have to worry about these thick leggings being see through.
Meet the experts
Sal Nakhlawi, USAW Level 2, is a weightlifting coach and founder of StrongHER Girls.
Natasha Trentacosta, MD, is a sports medicine orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute.
David Geier, MD, is an orthopedic surgeon and sports medicine specialist.
Laura Purdy, MD, is a board-certified physician.
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