Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
The easiest way to boost the intensity and resistance of workouts and everyday activities.
Nothing feels better than consistently crushing a full fitness routine—strength, cardio, and recovery work to boot. But we all hit busy seasons where we realistically don’t have time to fit it all in. In these phases, you need a simple workout to fall back on that quickly gets it all done. That’s where walking with a weighted vest comes in.
Walking with a weighted vest can help build more strength and endurance and burn more calories than walking alone. But it’s essential to build weight, intensity, and distance gradually to avoid injury.
Here’s everything you need to know about weighted vests, and how to safely wear one while walking to get the most out of your workouts.
Benefits of Walking with a Weighted Vest
We’ve all heard about the incredible benefits of walking. Walking with a weighted vest ups the ante, without complicating your workout routine. A vest allows for more even weight distribution, which can be safer and more comfortable. It also:
Burns more calories
The added load of a weighted vest makes your heart and muscles work harder, which increases energy expenditure.
Increases heart rate
When walking alone isn’t enough to get your heart rate into zone 2 (the sweet spot for building endurance), a weighted vest can help bridge the gap without needing to change pace.
Supports postural strength
Wearing a weighted vest adds resistance that challenges your core and back, keeping them more engaged. Strengthening these muscles may help provide the muscular support needed for proper posture.
Boosts strength
Is walking with a weighted vest going to build the same brute strength as heavy squats and deadlifts? Of course not. The strength gained during a weighted vest walk is more endurance-based, but strength, nonetheless.
May improve bone density
Weight bearing exercise places healthy stress on your skeletal system, which helps maintain bone density.
How to Start Walking with a Weighted Vest Safely
When walking with added weight, there’s a few important things beginners should keep in mind.
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Get the fit right
A weighted vest needs to fit properly to ensure even weight distribution. When the straps are adjusted, the vest should fit snugly on your torso, minimizing bounce while allowing you to move freely.
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Choose the right weight
Start with a weighted vest that is 5% to 10% of your body weight [1]. For example, 7.5 to 15 pounds if you weigh 150 pounds. While it may seem too light, adding too much weight from the jump can be hard on your muscles and joints, potentially leading to burnout or even injury.
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Begin slowly
Limit your walks to five or 10 minutes on flat ground to see how your body reacts before adding distance, incline, or time. For a low stakes build up to longer wear, you can even wear it inside your house during household activities like cooking or cleaning.
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Prioritize posture
Focus on walking upright with a neutral spine, and shoulders up and back. This will help to keep the weight evenly distributed, avoiding injury while helping you build up your core and back to support longer, heavier walks and better posture all day long.
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Progress gradually
Rather than jumping up in weight to make your workouts harder, increase your walking time, distance, or incline by small amounts (no more than 10% of your overall volume) week over week. For example, if you walked 20 minutes per workout last week, aim for 22 minutes this week. When you’ve maxed out your routine with your starting weight, gradually increase the weight as you get stronger—an adjustable weighted vest is ideal for progressing your workouts over time.
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Habit stack
With a weighted vest, you don’t even need dedicated workout time to get a workout in. On busy days, throw on your vest for a dog walk or trip to the grocery store, to instantly maximize your time.
Who Should Avoid Weighted Vests
Weighted vests are great if you want to build the intensity or resistance of your fitness routine. But if you’re new to exercise, we’d recommend starting with unweighted walking. Those of you who walk regularly can add a light vest.
Anyone with a pre-existing injury, osteoporosis, pregnancy, or heart conditions should also pause. Wearing a weighted vest could place more strain on your back, neck, hips, knesydneyes, or ankles, aggravating a pre-existing injury. If you have questions or concerns, check with your doctor.
The Bottom Line
Walking with a weighted vest is a great way to increase the intensity and resistance of your regular walking workout, scoring you more benefits in the same amount of time. For the best results, find a vest that fits your body well, and start light, building up weight, distance, and time slowly as your body is ready to take on the challenge.
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