When to Wear a Weighted Vest

Weighted vests have exploded in popularity, and one of the main reasons why people have become almost obsessed is because they offer one thing that is rare in fitness: better results without requiring you to drastically change your routine.

But here again lies another problem: since they are so versatile and can be worn in many ways for many uses, the problem most people (especially beginners) have is deciding when to wear their weighted vests, so they can optimally achieve their goals, lifestyle, and daily schedule.

So, here are some ideas on the best times, activities, and strategies for using a weighted vest the right way.

When To Wear a Weighted Vest (Walking, Running, Exercises)

You can get an idea of when to wear your weighted vest by observing when people generally wear theirs. Most people wear their weighted vests when walking, running, exercising, or doing daily activities like chores, errands, etc. 

These are generally the times when people wear their weighted vests for different reasons and results, and there is a very good chance that you may fall into one of these categories of people. 

1. Weighed Vest for Walking: Why it Works.

Reports have shown that adding even 5–20 lbs with a weighted vest on your walk increases calorie burn, boosts heart rate, improves bone density through added load, and strengthens legs and core without high impact.

If you are a beginner or a super busy person who wants to “level up” your daily steps, the best time to wear your weighted vest is when going on a walk. 

2. Wearing a Weighted Vest for Running: Why it Works

If you are a runner training for races or an athlete looking to improve your speed, agility, and explosiveness, the best time to wear your weighted vest is when going out on a run. Wearing a weighted vest for running forces your body to work harder with each stride, improving speed, power, and cardiovascular conditioning. It also strengthens stabilizer muscles. 

People seeking to boost endurance during shorter workouts generally wear their weighted vests for running, and weighted vests are also used for basketball training.

3. Wearing a Weighted Vest for Exercise and Workouts

If you are a crossfitter, a calisthenic athlete, or a strength trainer looking to increase the intensity of your workouts, the best time to wear a weighted vest would be during exercise and workouts. This includes strength training, HIIT, calisthenics, CrossFit, and circuit workouts.

A weighted vest (specifically a performance weighted vest) works because it increases resistance without needing dumbbells. It makes bodyweight movements (push-ups, squats, lunges, burpees-all that good stuff) more challenging.

4. Wearing a Weighted Vest for Daily Activities (Chores, Errands, Around the House)

If you are a busy person with no time for structured workouts, the ideal time to wear your weighted vest would be during your daily chores and activities. 

Wearing a weighted vest while doing chores, errands, and simply moving around the house helps you burn more calories and build functional strength without “scheduling” a workout. Over time, this increased everyday load builds endurance.

When to Wear a Weighted Vest During the Day

When people ask when to wear a weighted vest, they usually also mean times of day. If you are going by what time of day is best to wear a weighted vest, then it depends on what you are wearing the weighted vest for. 

For walking, for example, you probably want to wear it in the mornings or early evening when it is ideal to go for a walk. For intense exercises, it is better to wear the vest in the evening. 

Here’s a breakdown of what time of day is best to wear your weighted vest, depending on what you are wearing it for:

1. Walking with a Weighted vest (Morning, Early Evening)

The best time to wear a weighted vest for walking is in the morning or early evening.

• Morning walks boost metabolism for the day
• Evening walks are great for stress relief

You can choose whichever time you’re consistent with: walking is the most flexible activity.
For walking, you can wear the weighted vest for about 10-20 minutes or even an hour, depending on your level of fitness and how long you have been walking.

• Beginners: 10–20 minutes
• Intermediate: 20–45 minutes
• Experienced walkers: Up to 60 minutes

Remember to start with a lighter weighted vest (5–10% of your body weight). The X-Shaped 5 lbs and 10 lbs weighted vests are one of the best weighted vests for walking with adjustable straps for a snug fit to prevent bouncing and even weight distribution (front + back).

2. Running with a Weighted Vest (Morning, Evening)

The ideal time for wearing a weighted vest for running is also in the morning or late afternoon when temperatures are cooler. 

Avoid hot midday runs because the heat, plus the increased weight of the vest, increases strain and might end up putting you in an uncomfortable position.

When wearing a weighted vest for running, remember to:

•  start small: 5–10 minutes of vest running within a 20-30 minute run
• Eventually, you can go up to 15–20 minutes max with a very light weight

Also, remember never to run long distances with a heavy vest: it actually increases injury risk. This is why the Classic U-Shaped 4-10 Weighted Vest is one of the best weighted vests for running. It is lightweight (4–10 lbs adjustable), very secure, no shifting, and made of breathable materials to reduce overheating

3. Intense Exercise with a Weighted Vest (Late Morning or Afternoon)

For intense exercises like HIIT, CrossFit, and plyometrics, the best time to wear your weighted vest is in the late morning or afternoon, when your body is warm, and performance is highest.

Avoid early-morning heavy loads if you have joint stiffness

When it comes to the more intense exercises, how long you wear your weighted vest depends on the nature of the exercise. 

• HIIT: 10–20 minutes
• Strength circuits: 20–30 minutes
• Calisthenics: Use it only during specific sets

Remember that you don’t need the vest for the entire workout. Consider Zelus' 11-20 lbs adjustable weighted vest, with a contoured fit that won't get in the way of burpees or jumping, and always alternate between weighted and unweighted rounds.

4. Daily Activities with a Weighted Vest

For cleaning, cooking, working at a standing desk at home, or just walking around your house, the best time to wear a weighted vest depends on the nature of the activity. You can wear a weighted vest at home:

• During chores, because movement is natural and steady
• Throughout the afternoon, when energy naturally dips, vest use increases alertness

Remember to avoid wearing it for too long in the evening, as it may cause overstimulation. Ideally, you want to wear it for about 30–90 minutes daily, and spread out through the day if needed. Start with short 10-minute bouts if you’re new to weighted vests.

Weighted Vest Timing and Use Table: The Best Times, Activities, and Strategies for Your Fitness Goals

Final Thoughts on When to Wear Your Weighted Vest

The key is choosing the right time, the right activity, and the right load for your specific goals. Whether you’re trying to get stronger, burn more calories, gain endurance, or just make daily movement more productive, there's a perfect time of day and type of activity that will make your weighted vest work for you, not against you.

You might also want to  ensure that you are wearing your weighted vest properly and looking good in it as you head out.