A weighted vest can be a powerful and versatile tool for health, fitness, and even therapeutic support. But to get the most from it—and avoid injury or discomfort—you need to know how to use it correctly based on your goals.
Here is a detailed, easy-to-understand guide on using a weighted vest in about six different ways. We are including some specialized tips for walking with a weighted vest, and/or using it for weight loss, osteoporosis, and autism.
Common Uses of a Weighted Vest
- Walking or Rucking – Boosts cardiovascular effort and calorie burn.
- Strength Training – Adds resistance to bodyweight exercises like push-ups and squats.
- Bone Health (Osteoporosis) – Stimulates bone density through low-impact weight loading.
- Weight Loss – Increases energy expenditure during cardio.
- Sensory Therapy (Autism, ADHD) – Provides deep pressure stimulation that calms the nervous system.
- Posture & Core Strength – When used in moderation, it can help improve posture and core engagement.
Related: Can you use a weighted vest for rucking?
Using a Weighted Vest for Walking
Walking with a vest is one of the safest and most effective ways to add resistance to daily movement. The benefits of walking with a weighted vest range from increased calorie burn to cardiovascular health benefits and even muscle toning.
How to Use a Weighted Vest for Walking
- Start Light: Begin with 5–10% of your body weight.
- Wear for Short Walks: Start with 15–30 minutes.
- Posture Matters: Keep your chest lifted and shoulders relaxed.
- Surface: Stick to flat, stable surfaces at first.
Tips for Walking With a Weighted Vest
- Use a vest that distributes weight evenly (front and back).
- Gradually increase weight or walking time every 1–2 weeks.
- Hydrate, especially on longer walks.
Explore the 3 best weighted vests for walking
2. Using a Weighted Vest for Weight Loss
Zelus’ Reflective Stripes Weighted Vest, for example, adds an extra 30 lbs to your body weight. With it, you are guaranteed to end up burning more calories than you normally would if you were just out on a walk. This is why walking with a weighted vest makes a big difference. The extra weight activates more muscle groups, especially in your core, glutes, and legs, and gives you a better workout.
There are many ways you can burn calories with a weighted vest if you use it correctly.
How to Use Your Weighted Vest for Weight Loss
- Wear during walks, light jogs, stair climbing, or home cardio circuits.
- Start with 5–8% of body weight and build up.
- Use for 20–45 minutes, depending on fitness level.
Tips for Losing Weight with a Weighted Vest
- Don't use the vest for every cardio session; give your body time to recover.
- Combine with healthy nutrition and strength training for the best fat-loss results.
- Avoid high-impact jumping until you're used to the extra weight.
2. Using a Weighted Vest for Osteoporosis
In people with osteopenia or osteoporosis, loading the bones (especially the spine and hips) helps stimulate bone growth and reduce the risk of fracture. Health experts have confirmed that wearing a weighted vest for osteoporosis is a good idea: it is a safe and effective way to improve bone health.
How to Use a Weighted Vest for Osteoporosis.
- Choose a light vest (4–8 lbs) with good spine support.
- Wear during upright, low-impact activities: walking, light squats, gardening, house chores.
- Use 3–5 times per week for 15–30 minutes.
Follow these tips when using a weighted vest for osteoporosis
- Get clearance from your doctor or physical therapist first.
- Look for vests with adjustable weights and a secure fit to reduce strain on the shoulders.
- Never use a vest if you already have spinal fractures or balance issues unless approved by a specialist.
Using a Weighted Vest for Autism (Sensory Processing)
Weighted vests are used for autism, especially among children. Some autistic children and adults find weighted vests calming due to deep pressure stimulation, which can reduce anxiety and help with focus.
How to Use a Weighted Vest for Autism
- Choose a compression or weighted vest designed specifically for sensory needs.
- Use during schoolwork, therapy, or transitions (like leaving the house).
- Limit wear to 20–40 minutes per session, a few times a day.
Tips for Using Weighted Vests for Autism
- The vest should be 5–10% of body weight—never more without professional advice.
- Watch for signs of discomfort, overheating, or increased anxiety.
- Consult with an occupational therapist (OT) for personalized use guidelines.
General Instructions for Using a Weighted Vest
Follow these guidelines to use a weighted vest in a healthy and safe manner.
| Step | What to Do |
| 1 | Start light — no more than 10% of your body weight at first |
| 2 | Choose activities that match your goals (walk, exercise, sensory support) |
| 3 | Adjust the vest snugly — it should not bounce or slide |
| 4 | Increase time or weight gradually each week |
| 5 | Take breaks — avoid using it all day |
| 6 | Watch for discomfort or posture issues — remove if painful |
Safety Tips for Using a Weighted Vest
- Talk to a doctor before using it for medical conditions like osteoporosis or sensory processing.
- Never overload the vest.
- Don’t wear a weighted vest during high-speed running or risky movements until you're well-adapted.
- Maintain the vest—wash regularly and inspect weights.
Explore more weighted vest safety tips.
A Final Thought
A weighted vest is more than just a workout tool—it can be a smart aid for bone health, fat loss, and even neurological support. Used thoughtfully, it’s an accessible and versatile piece of equipment.
You might also consider using your weighted vest for rucking, and if you are a lady, you might want to explore some of our 5 best weighted vests for women.
