A weighted vest is an excellent way to boost your workouts, improve endurance, and build strength. Whether you're walking, running, or training, adding extra weight to your routine will boost your calorie burn and help with muscle activation.
But, as a beginner, how do you decide which weighted vest is best for you? What size weighted vest should you get? How heavy should a weighted vest be for walking or running?
Let us address some FAQs about weighted vests and help you figure out what a weighted vest does, how heavy should your weighted vest be for walking and running, and how best to use your weighted vest.We will even help you choose the best weighted vest for your needs.
Ready? Let's go!
What Does a Weighted Vest Do?
The main thing a weighted vest does is add resistance to your body, which makes your exercises and even everyday movements, such as walking, even more challenging. This extra weight helps:
✔ Increase calorie burn because it makes your body work harder
✔ Improve cardiovascular endurance by training your heart and lungs
✔ Build muscle strength by adding resistance to your workouts
✔ Enhance posture and balance by engaging your core
Weighted vests are commonly used for walking, running, strength training, and rehabilitation. But is a weighted vest right for you? Let's address some questions you might have.
How Heavy Should a Weighted Vest Be?
If you are an absolute beginner, your weighted vest should be about 5-10 lbs. It is not advisable to go for a weighted vest that is above 10% of your body weight.
If you have been exercising for some time, you can determine the ideal weight for a weighted vest based on your fitness level and your fitness goals (whether you are walking, running, or doing bodyweight exercises)
Here are some answers to questions you might have:
How Heavy Should a Weighted Vest Be for Walking?
For walking, a weighted vest should be 5-10% of your body weight. This provides enough resistance to increase calorie burn and endurance without causing strain.
If you're new to walking with a weighted vest, start with 5% of your weight and gradually increase as you get stronger.
Best Recommended Weighted Vests for Walking
1. Weighted Vest for Men and Women(4-10 lbs)
This one-size-fits-all exercise vest by Zelus weighs in at 4 pounds by itself but comes with six 1-pound iron sand weight bags that reach up to 10 lbs.
It is best for walking as well as other kinds of low-impact resistance that strengthens your core and endurance no matter your exercise routine.
2. Weight Vest with Reflective Stripe(6 lbs)
This weighted vest weighs exactly 6 lbs and is perfect for beginners. It is made of durable neoprene rubber fabric, and it comes with reflective stripes so you remain visible even if you are walking in foggy or cloudy weather.
How Heavy Should a Weighted Vest Be for Running?
For running with a weighted vest, stick to 5-15% of your body weight, depending on your experience level. Running with a weighted vest increases intensity but can stress your joints. If you're a beginner, start with 5-10 lbs and increase gradually.
Recommended Weighted Vests for Running
1. Weight Vest with Reflective Stripes (8lbs)
Open at the front and closed at the back, this weighted vest is perfectly designed for running. 8lbs is perfect for a beginner, and it comes with reflective stripes so you can go out anytime you wish.
2. Weighted Vest for Men and Women（11-20 lbs）
This adjustable vest weighs 11 pounds by itself but reaches up to 20 lbs. It comes with six 1.5-pound iron sand weight bags, allowing variable low-impact resistance and increasing the resistance over time as you run for longer.
How Heavy Should a Weighted Vest Be for Strength Training?
If you’re using a weighted vest for strength training exercises like squats, lunges, or push-ups, you can go heavier—up to 20% of your body weight.
However, if you are a beginner, it is recommended you start with 10-15 lbs and increase over time even for strength training.
Recommended Weighted Vests for Strenght Training
1. Weighted Vest with Reflective Stripes(12lbs)
For a beginner just getting into strength training, this vest is a great option. It provides just enough resistance not to overwhelm your joints, the fit is snug and comfortable, and it is durable and solid.
2. Weighted Vest for Men and Women (20-32 lbs)
This vest is for more advanced users. It weighs 20 lbs by itself but reaches up to 32 lbs thanks to the included six 2-pound iron sand weight bags. The design is ergonomic, the fit is snug as well, and the material is durable but soft and safe.
What Size Weighted Vest Should You Get?
When deciding on weighted vest size, choose one that is comfortable and does not limit your movements in any way. Here’s how to decide what size weighted vest to go for:
- A Snug Fit: The weighted vest should fit close to your body without bouncing or shifting.
- Adjustable Straps: A weighted vest with adjustable straps allows you to customize the fit for different workouts.
- Short vs. Long Design: A shorter weighted vest is better for running, while a longer weighted vest is better for strength training because it helps distribute your body weight.
- Breathable Material: Choose a vest made from sweat-resistant, breathable fabric for comfort.
What Weighted Vest Should You Start with as a Beginner?
If you are an absolute beginner, it is highly recommended that you start with a 5-10 lbs weighted vest, irrespective of your body weight or size.
If you’re new to weighted vests, go for a vest that has removable weights. This lets you begin light (5-10 lbs) and increase weight gradually, modifying the resistance as you progress.
Weighted Vests for Beginners
How to Use a Weighted Vest
Using a weighted vest correctly helps you get the most out of your workouts while preventing injury. Here’s how you use a weighted vest:
- Start Light: Always begin with a lower weight and increase gradually.
- Maintain Good Posture: Keep your back straight and core engaged while walking or running.
- Use for Strength Workouts: Add resistance to squats, push-ups, lunges, and planks.
- Limit Usage Time: Don’t wear a weighted vest all day—use it strategically for workouts.
Does Walking with a Weighted Vest Help?
Absolutely! Walking with a weighted vest helps burn more calories, build endurance, and strengthen your muscles.
Moreover, walking with a weighted vest is an ideal way to work out without putting excessive strain on your joints. It’s a simple yet effective way to level up your daily walks.
Start with 5-10 lbs and gradually increase as your endurance improves, and you can go on even longer walks.
Does Running with a Weighted Vest Help?
Running with a weighted vest has several advantages: it improves your speed, endurance, and strength, but it must be done with caution. The added weight increases the impact on your joints and can exacerbate bone illnesses.
So, remember to start light and focus on shorter distances before increasing weight or mileage.
For running, choose a snug-fitting vest with adjustable weight to customize your training.
Features of the Best Weighted Vest
When looking for the best weighted vest for your workout, here are some must-have features to help you decide:
- Adjustable Weight Pockets – Customize resistance as needed.
- Even Weight Distribution – Prevents strain on your back and shoulders.
- Breathable, Sweat-Resistant Material – Ensures comfort during workouts.
- Snug Fit with Adjustable Straps – Minimizes movement while exercising.
- Reflective Elements – Increases safety for outdoor workouts.
Here’s a short Summary
A weighted vest is a powerful tool: its main benefits are: it boosts strength, endurance, and calorie burn—whether you're walking, running, or training.
When buying a weighted vest, the key is to choose the right weight, size, and fit to match your goals.
🔹 Starting out? Begin with 5-10 lbs and an adjustable vest.
🔹 Walking or running? Keep weight 5-10% of your body weight.
🔹 Strength training? Increase weight gradually up to 20% of your body weight.
Ready to take your workouts to the next level? Here are some recommended weighted vests from Zelus Fitness you might want to try.