Wearing a weighted vest the wrong way can lead to discomfort or even injury. Many users have reported weighted vests hurting their bodies, and sometimes (not always), it comes down to them wearing the vest incorrectly.
There are three important parts of wearing a weighted vest: slipping it on correctly, tightening it properly, and making sure the weight is evenly distributed. Each of these parts is equally important in ensuring our weighted vest workouts are safe, efficient, and healthy.
Here’s a practical guide on how to wear a weighted vest properly so you can maximize the benefits while staying safe.
1. Choose the Right Weight
Wearing it properly will not be much help if you do not know which weighted vest to begin with. If you’re new to weighted vests, start light.
A good rule of thumb is 5–10% of your body weight. This allows your body to adapt gradually without putting unnecessary strain on your joints. As you get stronger, you can slowly increase the weight.
2. Wear the Right Clothing Underneath
Always wear a moisture-wicking shirt underneath your vest to reduce chafing. Pair it with supportive athletic shoes, which help absorb the extra impact from the added weight.
Of course, some top-quality weighted vests for running and training are made of premium chloroprene rubber, which stays super rigid, breathable, soft, and elastic even under extreme conditions. But it is still advised to wear the right material.
3. Put The Vest On As It Is Designed to Be Worn
There are two main ways to wear a weighted vest: either like a jacket or like a pullover. It all depends on how the vest is designed.
- If the vest is open at the front, with both stripes connected by an adjustable strap, wear it like a jacket.
- If the vest is closed both at the front and back, but open at the sides, it is meant to be worn like a pullover.
How To Wear a Weighted Vest Like a Jacket
Weighted vests designed to be worn like a jacket are usually closed at the back and open at the front, with two stripes at each side, connected stripes at shoulder level. Consider Zelus’s Zfit ultra-Thin Weighted Vest with reflective stripes and adjustable straps as a perfect example.
How To Wear a Weighted Vest Like a Pullover
However, some other weighted vests are designed to be worn like a pullover: you raise it over your head and pass your head through the neck hole like you would a pullover.
Weighted vests designed to be worn like this are closed both at the front and the back, with openings on the sides, connected by adjustable straps. If your weighted vest looks like Zelus’s Weighted Vest for Men & Women, it is designed to be worn like a pullover.
Most weighted vests are worn like a jacket or pullover. Slip it over your shoulders and fasten any straps, buckles, or Velcro closures.
4. Adjust the Straps Until The Vest Fits Snugly
Next, adjust the fit so it feels snug enough but not too tight so as to be restrictive. To test whether or not the vest is too restrictive, try to draw in a deep breath and move your shoulders and torso around. You should be able to take deep breaths and move naturally.
If not, loosen the straps until your breath is regular and the vest does not inhibit your movement.
The challenge is to tighten at the front ( or sides) to the extent that the vest will not slip or slide as you move, but is not too tight as to cause discomfort.
5. Distribute Weight Evenly
If your vest has removable weight pouches, make sure to spread them evenly across the front and back. In other words, put as much weight on the front as on the back.
The vest should feel balanced, not pulling you forward or backward. Uneven weight distribution can throw off your posture and increase the risk of strain.
Zelus’s 20-lb adjustable weighted vest comes with 20 iron sand bags weighing 0.5 kg each that easily slide into the 20 pockets around your torso to add up to 10 kg to your workout. Make sure you fill 1 sandbag in each pocket, and fill as many sandbags at the front as at the back.
6. Check Posture and Comfort
Once the weighted vest is on, stand tall with your shoulders back and core engaged. The vest should sit high enough that it doesn’t bounce on your hips, but low enough that it doesn’t press against your throat or collarbone.
Comfort is key: if it feels awkward, readjust.
7. Start with Low-Impact Movement
Begin with simple exercises like walking, light jogging, or bodyweight movements. Once you feel comfortable, you can progress to running, hiking, or more intense training sessions. The key is gradual progression: don’t rush into high-intensity workouts with a heavy vest.
Final Thoughts on Wearing Your Weighted Vest
Wearing a weighted vest can take your training to the next level, but only if used correctly. Focus on the right fit, balanced weight distribution, and gradual progression. Done right, a weighted vest will boost your strength, endurance, and overall fitness while keeping your body safe from unnecessary strain.
For a snug, comfortable fit, try a weighted vest from Zelus. And pay attention to how much weight to put in your weighted vest.