A weighted vest is one of the simplest ways to level up your workouts. By adding extra resistance to bodyweight exercises or even daily walks, you can boost strength, endurance, and calorie burn without a full gym setup.
In this article, I’ll share how to use a weighted vest, the benefits I’ve noticed, and some safety tips, plus my own experience starting out with a heavier vest than recommended. Please note there are affiliate links in the post that may benefit us financially.
How to Use a Weighted Vest
When starting with a weighted vest, safety and progression are key.
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Start light – Most experts recommend 5–10% of your body weight.
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Fit it properly – Adjust straps so the vest is snug but not restrictive.
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Begin with simple movements – Walking, squats, and pushups are excellent starters.
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Progress gradually – Add weight or time slowly as your body adapts.
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Listen to your body – Watch for signs of strain, especially in your back, knees, or hips.
My Experience with a 20 lb Vest
For context, I weigh about 150 lbs and opted for a 20 lb vest. That’s closer to 13% of my body weight, definitely heavier than recommended for a beginner. I’m very active and have a tendency to “overdo it,” but I quickly realized why starting lighter is a smart idea. I was fairly sore after my first walk (about 1.5 hours of hiking) with it especially in my neck and shoulders. The weight of the vest definitely put quite a bit of pressure on my shoulders that they didn't love. It has been getting less and less aggravating, but that is one thing I definitely should have considered before going to a heavier weight.
That said, I’ve been enjoying the challenge. Adding the vest to my walks makes them feel more purposeful, and I’ve noticed better endurance and muscle engagement already. One downside? This vest is filled with sand, and as a result it has a bit of a smell. It’s not too noticeable outside, but worth mentioning if you’re sensitive to odours.
This is the vest I purchased on Amazon.
What Are the Benefits of a Weighted Vest?
From both research and experience, the benefits are clear:
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Increased strength & endurance: Every step or rep is more challenging.
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Improved bone density: The added load supports healthy bones, especially as we age.
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Better posture & balance: Wearing the vest activates postural and lower body stabilizing muscles to keep us centred - the vest alters our centre of gravity.
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More calorie burn: Even a casual walk turns into a workout.
Why Use a Weighted Vest?
Weighted vests are versatile tools:
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Athletes use them to enhance training intensity.
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Fitness enthusiasts enjoy scaling bodyweight workouts.
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Seniors can improve bone density, strength and balance when supervised.
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Rehab patients may use them under professional guidance.
Should I Use a Weighted Vest?
Here’s my take:
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Yes, if: you’re active, injury-free, and want to add safe resistance to workouts.
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Be cautious if: you have joint, neck or back issues, or you’re prone to overuse injuries. Always start lighter than you think you need, unlike me.
👉 Curious to try one? Here’s a weighted vest available on Amazon that’s beginner-friendly and comes in multiple weight options:
Check it out here
Safety Tips for Weighted Vest Training
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Start with a lighter weight (5–10% of body weight).
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Limit initial use to 15–20 minutes, especially for walking.
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Focus on posture - don’t hunch forward under the load.
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Don’t wear it all day; it’s a tool, not a lifestyle accessory.
Frequently Asked Questions About Weighted Vests
How heavy should I go for my weighted vest?
For most beginners, 5–10% of your body weight is ideal. For example, if you weigh 150 lbs, start with a vest between 7–15 lbs. You can always add more as your body adapts.
Can I wear a weighted vest every day?
It depends on your activity. Wearing it for daily walks or light exercise is fine, but avoid long, all-day wear as it can stress your joints and spine. Think of it as a training tool, not an accessory.
Is a weighted vest good for walking?
Yes! Walking with a weighted vest increases calorie burn, strengthens bones, and engages more muscles. Just make sure to start with short walks and lighter weights.
Will a weighted vest help me lose weight?
It can support weight loss by boosting calorie burn, but results come from a mix of exercise, consistency, and nutrition. The vest adds intensity to what you’re already doing.
Are weighted vests safe for everyone?
Not always. If you have back, joint, or cardiovascular issues, check with a health professional before using one. Seniors should only start under guidance.
Conclusion
Weighted vests are a simple, affordable way to take your workouts to the next level. While initially a literal pain in my neck, my 20 lb vest has been both a challenge and a motivator, reminding me to push myself, but also to respect the importance of starting lighter.
If you’re considering one, remember: begin with a manageable weight, build gradually, and enjoy the extra energy and strength that comes with it.
👉 Ready to give it a try? Start with this weighted vest on Amazon.
