The decision on how much weight to put in your weighted vest should be made based on your body weight, your fitness level, and the activities for which you are wearing the weighted vest.
Your bodyweight is the primary factor to take into account, but considering your level of fitness and the nature of your weighted exercises will ensure you stay safe and healthy as you exercise.
So, how much weight should you put in your weighted vest? Here’s how you make that decision based on bodyweight, fitness level, and the nature of your exercise.
1. Consider Your Bodyweight
Your body weight is the primary consideration when determining how much weight to put in your weighted vest. The rule of thumb, especially for beginners, is to start with 5-10% of your body weight. That means:
- If you weigh 150 lbs, put about 7-15 lbs.
- If you weigh 200 lbs, 10-20 lbs is your starting range.
Putting and sustaining just about 5-10% of your bodyweight in your weighted vest will keep things challenging but safe as your body adjusts to the new load. Zelus has many weighted vests for “day 1 beginners” to choose from.
2. Consider Your Level of Fitness
If you have already been exercising with weighted vests for some time, then you can put more weight in your weighted vest. Usually, you slowly increase the vest weight to 10%+ of your body weight, depending on what you’re doing.
But here’s the key: more isn’t always better. The best results come from smart progression, not from strapping on 40 lbs and hoping for the best.
Must you always start with 5-10% of your bodyweight?
If you have already been working out before, and you consider yourself above average when it comes to body fitness, should you still start with 5-10% of your bodyweight? The answer is: yes.
As long as you are putting on a weighted vest for the first time, start with 5-10% of your bodyweight, irrespective of your level of fitness.
It may take you a shorter time for your body to adapt to the weight of the vest, which means you can progress to 10-20% of your bodyweight sooner, but 5%-10% of your bodyweight is the healthiest and most sustainable starting point for a weighted vest.
3. Type of Activity or Exercise
How much weight you put in your vest is also heavily dependent on the nature of your fitness goals: i.e., the type of exercises you carry out.
- For cardio exercises that involve a lot of movement (running, walking, and rucking, etc), you need a lighter vest.
- For bodyweight exercises that are more resistance-focused, you can use a heavier vest.
Here’s a simple guide to help you pick the right weight based on your fitness level and the type of training you're doing.
How Much Weight to Put In Your Weighted Vest Chart
| Activity | Beginner (5-10%) | Intermediate (10-15%) | Advanced (15-20%) | Suggested Weight Range |
| Walking | 5-10 lbs | 10-15 lbs | 15-20 lbs | 5-20 lbs |
| Running | 4-8 lbs | 8-12 lbs | 12-15 lbs | 4-15 lbs |
| Hiking / Rucking | 5-10 lbs | 10-20 lbs | 20-30 lbs | 5-30 lbs |
| Bodyweight Workouts | 6-10 lbs | 10-20 lbs | 20-40 lbs | 6-40 lbs |
| High-Intensity Training | 6-10 lbs | 10-15 lbs | 15-20 lbs | 6-20 lbs |
| Daily Wear or Light Chores | 4-8 lbs | 8-12 lbs | 12-15 lbs | 4-15 lbs |
Start on the light side of the range and build up once your joints and muscles adapt.
As a beginner, you might want to look through this list of Zelus’ best weighted vests for running and walking.
Recommended Weighted Vests For Beginners
If you are a beginner just getting into weighted vests, Zelus’ newly released Z-fit weighted vests are exactly what you need. They are designed to be ultra-thin and flat, ensuring a snug and comfy fit, and giving you more freedom to move compared to traditional iron sand vests.
Also, they are filled with Z-fit Soft Iron material, which evenly distributes the weight to prevent shifting and reduce friction.
You can also choose between the 5-lb, 10-lb, and 15-lb models, depending on your body weight.
Recommended Vest for Intermediate Users
These Unisex Weighted Vests from Zelus are designed for all fitness levels. They offer adjustable resistance (4-32 lb) and come with a lower pouch that runs across your back to ensure the weight of the iron sands is even distributed around the spine.
Perfectly healthy, durable, and safe to wear.
When Is a Weighted Vest Too Heavy?
It’s easy to get carried away and overdo it. As a rule, anything over 20% of your body weight is usually too much unless you’re an advanced athlete doing strength-specific training. Here’s how to know you’ve crossed the line:
- You can’t keep good posture while walking or exercising.
- You feel pain in your back, knees, or shoulders.
- Your breathing gets too shallow or fast.
- You’re constantly stopping or can't finish your workout.
- You feel wobbly or unstable, especially on uneven surfaces.
- You feel sore or exhausted for more than a day afterward.
There are many ways a weighted vest can hurt your body, so taking precautions is always necessary.
Smart Tips for Getting Started
- Choose a vest that fits snugly and evenly: no shifting or bouncing.
- Make sure weight is distributed front and back to avoid poor posture.
- Build up slowly. Add weight in 2-5 lb increments over time.
- Pay attention to your joints and breathing; they’ll tell you if it’s too much.
- Prioritize form and comfort over showing off heavier loads.
Final Thought: Go Light, Go Long, Get Strong
You don’t need a superhero-level vest to get the benefits. In fact, lighter vests worn consistently often lead to better results than going heavy out of the gate.
So whether you’re looking to wear your weighted vest for osteoporosis, strengthen your body, or just spice up your walk around the block, start small, stay consistent, and let your body adapt. That’s the secret to success with weighted vests.