If you’ve been on FitTok lately, you have probably noticed some influencers wearing weighted vests along with ankle weights during their hot girl walks. Although I can’t speak to the ankle weights part, I have tried weighted vests during my workouts. Even though weighted vests are part of a social media trend at the moment, traditionally, the military community uses weighted vests during training. 

Most recently, I tested out weighted vests and used them while walking, doing housework and incorporating them into strength-training and bodyweight workouts. Funny enough, the experience reminded me of what it felt like to be pregnant and carry extra weight on my body. I forgot how even the lightest weights can feel heavy after you’ve been wearing the vest for some time.

Weighted vests are great pieces of fitness equipment if you know how to use them properly. I can also see how weighted vests can put you at greater risk of injury if you do too much too soon or choose the wrong style for the wrong activity. 

If you’re interested in learning more about weighted vests and how to choose the right one, I consulted with experts to find out what you should look for when picking out the best weighted vest for your workout and what weights to consider based on your fitness level. Check out our findings and learn more about the weighted vests I tested below. 

How to choose the best weighted vest

Generally, you wear a weighted vest during the entirety of your workout because you want to make it more challenging. However, if you’re new to weighted vests, chances are you aren’t sure which weight to begin with. Michael Betts, the director of campus learning at fitness concierge TRAINFITNESS and a physical therapist, recommends starting with a light weight of around 10 to 15 pounds. “This will allow you to get used to the extra weight,” Betts explains, adding, “Heavier weights around 20 to 40 pounds are for experienced users who want to challenge themselves.” 

As far as material and design go, pick a vest with adjustable straps so you can accommodate the right fit. Also, make sure it’s padded comfortably if you plan on wearing it for extended periods. You will also want to consider a weighted vest with breathable and moisture-wicking fabrics like Lycra or nylon to keep you cool. 

Betts says that the key to choosing a weighted vest is picking one that won’t restrict your movement or throw you off balance during your activity of choice. If you plan on running in the weighted vest, go for the lighter and fitted option, but if you’re strength training, opt for the bulkier and heavier vest that gives you the option of adjustable weights. 

“If the vest moves around too much, it can cause chaffing and may throw off your center of gravity during exercise, and if the vest is too tight, it can seriously restrict your breathing, which can become a big issue with intense exercise,” explains Michael Masi, a sports doctor and certified personal trainer. No matter which type of vest you choose, you want to make sure it’s comfortable enough for the activity you are doing.

Exercises you can do with weighted vests

The nice thing about weighted vests is that they’re versatile enough to use while doing housework, walking, hiking, rucking (when you wear a weighted backpack while walking for a distance), taking a HIIT workout class or your standard workout. Weighted vests can be used to burn extra calories and make strength-training exercises like push-ups, squats, lunges and pull-ups harder thanks to the added resistance. If you’re looking to challenge yourself with calisthenic exercises since you’ve already mastered your body weight, a weighted vest is a solid option to help with this.

How long can you wear a weighted vest for?

How long you wear a weighted vest will depend on how experienced you are in using it and the type of activity you are doing. “Most people wear a vest for 20 to 60 minutes, depending on the activity, but it’s important to gradually increase the weight and avoid wearing a vest for extended periods if you’re not used to it, as it could strain your joints and back,” explains Masi. 

If you’re uncertain about how to use this exercise tool, consult with a personal trainer or expert who is familiar with weighted vests and can best guide you to prevent an injury.

The benefits and downsides of wearing a weighted vest

Some of the benefits that you can gain from using a weighted vest include: building strength, improving endurance, increasing calorie burn and more. Betts recommends weighted vests to those who are looking to intensify their workout, whether they are running, hiking or performing a general workout. “Athletes who want to boost their performance can also benefit from training with a weighted vest,” Betts adds. 

Masi likes weighted vests for people diagnosed with osteopenia or osteoporosis or people at risk for bone density issues. “Walking is a great way to combat bone mineral density problems, and doing this with a vest will enhance the stimulus,” he says. As always, check with your healthcare provider first to make sure you’re the right candidate for a weighted vest.

People who should be more mindful not to use weighted vests include those with back, neck or joint issues. The extra weight can cause extra strain to their existing ailments. “Beginners should also consult with a fitness professional before starting to make sure they’re using the right weight and technique,” advises Betts. 

You also want to be mindful of how you use a weighted vest during specific workouts. “Vary the weight according to the activity and don’t forget to listen to your body,” warns Masi. He also advises users to make sure that the vest’s weight is evenly distributed across the torso for balance and safety. 

The best weighted vests to consider

As I previously mentioned, I tested out some weighted vests and have some feedback on my different experiences with them. There are many popular brands out there, including others on Amazon, so choosing the right one can be confusing. Below are some styles that could be a good place to start, depending on what your goals are when wearing a weighted vest.