Why Weighted Walking Increases Energy Burn by Over 40%, Per New Study

Posted by author January 31, 2025 Fitness

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Weighted vests have recently seen a huge surge in popularity, and for good reason. Wearing a weighted vest is an easy way to pack some additional strength and conditioning gains into your walks, especially when leg day has given you some heavy DOMS. But the benefits could support our health goals even further, with new evidence showing that weighted walking could increase our energy burn by over 40%.

The Study

The study published in Medicine & Science in Sports & Exercise aimed to understand how wearing weighted vests affects energy use while walking and standing. The main purpose of the study was to develop a new model to measure energy use when wearing weighted vest since they distribute weight differently to rucksacks – which were originally studied.

The Methods

The study included:

20 healthy adults.
Participants walking on a treadmill at different speeds while wearing weighted vests loaded with 0%, 22%, 44%, and 66% of their body weight.
The researchers measured oxygen use and energy burn using a breathing mask (indirect calorimetry).

The Results

Carrying heavier weights reduced walking speed. As weight increased, speed decreased.
The metabolic rate (calories burned per kilogram) increased as weight increased. A 22% body weight vest increased energy burn by 12.4%, 44% body weight vest increased energy burn by 25.7%, 66% body weight vest increased energy burn by 41.2%.
When comparing the expenditure to rucksacks, the study confirmed that weighted vests increase energy use, but the effect is less extreme than rucksacks. For every 10% of body weight added in a rucksack, energy use increases by 19.6%. However, for every 10% of body weight added in a vest, energy use increases by 13.8%.

What Does This Mean For Us?

While the main purpose of this study was trialling a new testing model to measure energy expenditure, we can use the findings to support other studies available that suggest weighted walking increases energy burn.

Walking with a weighted vest increases energy burn because carrying extra weight forces our muscles to work harder. The added load increases oxygen consumption and metabolic demand, making each step more energy intensive. The study found that a vest weighing 66% of body weight increased energy burn by 41.2%. However, energy burn increase depends on weight load and lighter vests have smaller effects. While weighted vests are effective, weighted rucksacks use even more energy due to the extra demand on stabilising muscles.

By using a weighted vest during our walks, we could increase energy expenditure. However, it’s really important to take note that with additional weight, came a reduction in walking speed, which could potentially negatively effect our energy expenditure during walks.

If you have goals of using your weighted walks to increase energy output, use a weight that you can keep a brisk pace with. Start at 10% of your body weight and adjust from there. You can check out our Ruck and Lift Plan here to get the most out of your weighted walking.

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.