Whether you’re out for a hot girl walk or scrolling through TikTok, you might be spotting more and more women sporting a weighted vest during physical activity. The trend has taken off as a simple way to boost your daily steps, claiming benefits like burning more calories and building muscle. But does it live up to the hype? And more importantly, are the benefits of a weighted vest for walking worth the investment?
In short, yes. A weighted vest can be a practical, affordable, and effective way to level-up your existing fitness routine, with some of our top picks ringing in under $50 (more on this below). The added resistance that comes from a weighted vest increases the challenge of familiar exercises without the need to change form or add complex movements, according to Sarah Pelc Graca, CPT, a personal trainer and founder of Strong with Sarah Weight Loss Coaching. “A weighted vest transforms walking from a simple activity into a more challenging, full-body workout,” says Pelc Graca.
Whether you’re walking, running, or doing bodyweight exercises like squats or lunges, the extra resistance elevates the intensity. And unlike more traditional resistance equipment such as dumbbells or resistance bands, a weighted vest proposes a hands-free solution to up the ante of moves you’re already doing. “This added resistance helps increase cardiovascular intensity, build strength, and improve bone density, making it a versatile addition to fitness routines,” she says. Many women also use a weighted vest for weight loss since they burn more calories (we’ll dive deeper into this later on).
Sounds pretty good, right? Ahead, experts weigh in on the trend, along with how to properly incorporate a weighted vest into your routine.
Meet the experts: Sarah Pelc Graca, CPT, is a personal trainer and founder of Strong with Sarah Weight Loss Coaching. Hooman Melamed, MD, is an orthopedic spine surgeon and founder of The Spine Pro.
When it comes to wearing a weighted vest for walking, experts recommend to start slow and progressively increase frequency and duration. “Prolonged use (several hours) can lead to joint strain, muscle fatigue, and posture issues if the weight is too heavy or worn for too long, so it’s important to gradually introduce weight and duration to avoid overloading your body,” says Pelc Graca.
You can technically wear a weighted vest every time you walk or work out, but it’s smart to progressively ease into a routine to get used to the added resistance. “Start by using a weighted vest one to two times per week on familiar walks to allow your body to adapt without overloading your muscles or joints,” says Pelc Graca. As you build strength and endurance, you can gradually increase the frequency to walking with a weighted vest on three to five times a week, or wearing it for bodyweight workouts, she suggests.
As for how long to wear it, it’s generally not recommended to wear a weighted vest for extended periods, especially if you’re a beginner. Initially, it’s best to limit your sessions to 10 to 20 minutes, or a moderate distance such as a mile, Pelc Graca says. “Over time, as your body adjusts to the added weight, you can increase the duration or distance of your walks, but gradually building up duration helps minimize the risk of injury.”
A lot comes down to current fitness levels and personal goals, but Dr. Melamed recommends beginners opt for a weighted vest that weighs no more than 10 percent of their body weight. For example, if you weigh 150 pounds, a 15-pound vest is the heaviest you should go. If you’re completely new to exercise, Pelc Graca recommends going even lighter and opting for a vest that weighs around five percent of your body weight (around seven pounds if you weigh 150 pounds).
Your vest should also fit snugly and securely to avoid extra movement during a workout. A poorly fitted vest can cause discomfort, throw off your balance, and result in poor posture, says Pelc Graca. Many vests also come with adjustable straps, which allows for a more personalized and comfortable fit.
Ready to invest? Here are some top picks, tested by WH editors and experts:
To minimize risks, Dr. Melamed says to always warm-up, start with a lighter weight, ensure proper fit, and progressively increase resistance. You should also focus on maintaining good posture when walking or exercising with a weighted vest to reduce the risk of back strain, adds Pelc Graca. Keep your shoulders back, chest up, and core engaged to prevent rounding your spine or slumping forward.
Wearing a weighted vest while walking, running, or climbing stairs is a simple way to boost cardiovascular fitness and build strength in the lower-body and core, says Pelc Graca. If you have access to a treadmill, the 12-3-30 workout with a weighted vest is an efficient workout if you’re short on time. Walking isn’t the only way to use a weighted vest, so Pelc Graca says it’s worth experimenting with different styles of training (directly below!) to shake things up.
A weighted vest can add intensity to common bodyweight exercises, making them more effective for building strength and endurance, says Pelc Graca. Try adding the vest to squats, pushups, lunges, and planks, or join the Women’s Health+ Ultimate 4-Week Bodyweight Challenge for a full program of workouts that are weighted vest-friendly!
For a dynamic workout that combines strength and cardiovascular benefits, Pelc Graca recommends incorporating a weighted vest into plyometric exercises (jump training). Examples of movements you could do include jump squats, high knees, butt kickers, and box jumps.
Incorporating a weighted vest into a high-intensity interval training (HIIT) workout can enhance caloric burn and increase the cardiovascular challenge, says Pelc Graca. Her suggestion? Combine exercises like burpees, mountain climbers, and jumping jacks with short bursts of effort and minimal rest between sets.
If you’re looking to boost the intensity of your resistance training, try wearing a weighted vest during exercises such as pullups, chinups, or triceps dips, says Pelc Graca. Not only will it increase difficulty, but the vest provides continuous resistance throughout the workout, forcing your muscles to work harder to support the added weight, she says.
Yes. A weighted vest can absolutely help with weight loss (if that’s your goal), since it enhances caloric burn and builds muscle, Dr. Melamed says. The added resistance makes your muscles work harder during walks (or any exercise), and this additional effort requires more energy, leading to increased calorie expenditure, says Pelc Graca. In fact, adding even a small amount of extra weight can kick your heart rate and oxygen consumption up a notch, resulting in a higher calorie burn compared to walking without the added resistance, she says. Not only will this challenge your cardiovascular system, but it helps support fat loss over time.
Walking with a weighted vest also helps build lean muscle, especially in your legs and core, and more muscle mass means a higher resting metabolic rate (a.k.a. the number of calories your body burns at rest), explains Pelc Graca.
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
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