A 20-lb weighted vest can be a fantastic choice if you’ve already spent some time training with lighter vests and are ready to level up. It’s especially useful if you’re shifting your focus from dynamic movements, like walking or running, to more controlled, bodyweight exercises such as push-ups, squats, or pull-ups.
The extra weight challenges your strength and stability in new ways.
That said, if you’re a beginner or if your main goal is to enhance your walking or running workouts, 20 lbs might be a bit too much right out of the gate. It would be smarter to start with a lighter weighted vest, preferably 5–10% of your body weight, something easier to adapt to as you build strength and endurance.
Now, here’s some crucial advice for using a 20 lbs vest: 20 pounds is beyond that 5–10% guideline for most people, so it’s important to be thoughtful about how you use it. Some exercises will benefit from the added load, while others might not be as safe or effective at that weight.
So, who should go for a 20-lb vest? What’s it best for? Why is 20 lbs considered a sweet spot for certain fitness goals? And how do you choose the right vest for your body and training style? Let’s break it all down.
What is a 20-lb weighted Vest Good For?
The best and safest use of a 20-lb weighted vest is for bodyweight movements (push-ups, burpees, air squats). It’s ideal for adding extra challenge to bodyweight exercises like squats, push-ups, or pull-ups.
A 20-lb weighted vest is also great for high-intensity exercises that work multiple muscle groups at once and push your body to its limit in a short period of time. In addition to bodyweight exercises, consider a 20-lb weighted vest for the following exercises:
- Kettlebell swings
- Battle ropes
- Mountain climbers
However, it might not be safe or healthy to use a 20-lb weighted vest for high-intensity exercises that involve a lot of movement, except you are at an advanced level of fitness and your body can handle it.
Is 20 lbs the Best Weight For a Weighted Vest?
20 lbs is a great all-around weight for a weighted vest because it feels heavy enough to be effective but still manageable. It is just the step you need as you advance from a beginner to an intermediate level of fitness.
It builds strength and endurance without straining joints, without overly restricting mobility like a 30+ lb weighted vest might.
Let’s look at the math. Most fitness pros recommend starting with 5–10% of your body weight:
| Your Body Weight | Ideal Starting Vest Weight |
| 100–120 lbs | 5–10 lbs |
| 120–160 lbs | 10–15 lbs |
| 160–200 lbs | 15–20 lbs |
| 200+ lbs | 20–30 lbs |
A 20-lb vest hits the sweet spot for moderate to high challenge. It’s especially useful if:
- You’ve already used a 10–15 lb vest
- You’re active and injury-free
- You want to push your current workouts further
- You plan to use it for full-body movements, not just walking
When Might a 20-lb Weighted Vest Be Too Much?
Even though 20-lb vests are popular, they’re not for everyone right away. Consider starting lighter if:
- You’re new to exercise or returning after time off
- You have knee, hip, or back problems
- You plan to run or jump with the vest (this needs lighter loads)
- Your posture collapses under load (shoulders slouch, core disengages)
Remember, using too much weight with poor form can do more harm than good. Quality matters more than quantity. For safety, explore these 6 reasons a weighted vest might hurt your body.
Guidelines for Using a 20-lb Weighted Vest
| ✅ Use For | 🚫 Not Ideal If... |
| Walking, hiking, or bodyweight training | You have joint pain or poor posture under load |
| Boosting calorie burn | You plan to run long distances with it |
| Improving bone density | You’ve never used added resistance before |
| Building strength & endurance | You can't maintain form with the extra weight |
Types of 20 lbs Weighted Vests
1. Fixed 20-lb Weighted Vests
Fixed weighted vests are usually designed for a specific purpose. If you are looking to build some muscle, do strength training or cardio, a fixed 20-lb weighted vest would be great.
This fixed 20-lb weighted vest from ZelusFitness is especially designed for training and cardio. It is weighted with iron sand and built to last with durable neoprene rubber fabric and double-stitched edges.
The shoulder stripes are cushioned, and the fabric is gentle and non-chafing, and you get reflective stripes for visibility in case you decide to take your workout outside and the weather gets bad.
2. Adjustable 20-lb weighted vests
It is always advisable to choose an adjustable vest. That way, you can work up from 10–15 lbs to 20 lbs safely and comfortably.
Adjustable 20-lb weighted vests contain removable weights (usually small blocks or sandbags), so you can start light and work up to 20 lbs gradually. Some adjustable weighted vests reach a maximum of 20 lbs, while others surpass that, ranging from 4-32 lbs in some cases.
The 20-lb Adjustable Workout Vest is one of the best-selling adjustable vests from Zelus. It has a base weight of 10 lbs, and 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.
It comes in a block-style design: perfect for strength training, weight loss, and more.
Is a 20 lbs Weighted Vest Good for Women?
A 20-lb weighted vest is an excellent workout tool for women, especially when thoughtfully designed for a woman’s body. Weighted vests work for women just as well, if not better, than they do for men.
After menopause, estrogen levels drop, and bone loss speeds up. A weighted vest helps mimic the benefits of resistance training through daily movement.
The added resistance on your frame activates core and leg muscles during walking or standing activities.
A properly fitting vest encourages upright posture and strengthens your mid-back and shoulders.
You might want to explore the top six reasons why weighted vests work for women.
Best 20-lb Weighted Vests for Women
For a woman, choose a 20 lb weighted vest that is shorter in length, adjustable in fit, and padded. These minimize breast pressure, waist pinching, or bouncing.
The Zelus 20-lb Adjustable Weighted Vest for Running and Training is perfect for women. It comes with an integrated adjustable buckle strap that is perfect for a bust between 35~45 in, which makes it perfect for women of all sizes, ages, and body types.
The reflective strips on both sides of the weight vest safeguard your safety even at night. Plus, it is slender enough to be worn under a hoodie or jacket without drawing attention.
For more options, including adjustable models, explore our 5 best weighted vests for women
Final Thoughts: Should You Get a 20-lb Vest?
If you’re active, healthy, and looking to increase strength, endurance, bone health, or calorie burn without investing in gym equipment or long workouts, a 20-lb weighted vest is absolutely worth considering.
It’s one of the most balanced weights—challenging enough for strength work, but light enough for cardio, posture, and daily use.
Here is a simple guide for buying your first weighted vest.
