"Vests have made an entrance in the group chat, and I’m not just talking the fashion variety. While the tunic and denim styles are having a major moment, weighted vests are making a statement in their own right. Although not part of the fashion scene, it’s worth adding the fitness accessory to your workout ‘fit rotation simply for its health advantages, like building strength and burning more calories (who says you can’t be a fitness and fashion girl?). Whether you opt for an adjustable one with pockets for adding or removing weights at your discretion or a predesignated version, a weighted vest instantly increases the intensity of your walks (see: weighted walk trend). Case in point: Hilary Duff, whose go-to trick to making the 12-3-30 “hard again” is donning a 12-pound weighted vest (if it’s good enough for Hilary Duff, it’s good enough for me). Read on to learn how to choose the best weighted vest for you and the benefits of slipping into one while getting your steps in.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
SARAH PELC GRACA, CPT
Sarah Pelc Graca is a personal trainer, nutrition and weight loss coach, and founder of Strong with Sarah Weight Loss Coaching.
What Exactly Is a Weighted Vest?
As the name implies, a weighted vest is a piece of fitness equipment with extra weight added and worn over the torso to add resistance during workouts. They either come with a set weight (e.g., four, six, or 12-pound weights sewn in) or built-in pockets where you can decide how much weight to add yourself.
A weighted vest is an affordable and effective way to amp up your steps and habit stack with strength training. “A weighted vest transforms walking from a simple activity into a more challenging, full-body workout,” Sarah Pelc Graca, CPT, a personal trainer and founder of Strong with Sarah Weight Loss Coaching, told Women’s Health. Unlike traditional resistance equipment like dumbbells or resistance bands, a weighted vest allows you to move hands-free and level up your strolls without the need to incorporate complex movements.
Benefits of Walking with a Weighted Vest
Adds resistance training
Walking in and of itself has proven to be a solid workout, but just putting on a weighted vest turns a walk into a strength-building exercise by engaging your full body and making your muscles work harder. “The extra weight increases the workload on muscles in the legs, glutes, and core, effectively blending strength training into a low-impact cardio routine,” Pelc Graca told Women’s Health. With consistent weighted walks, you can increase muscle mass and strength.
Burns more calories
A 2021 study in the Journal of Strength and Conditioning Research found that people who added 10 percent of their body weight using a vest burned significantly more calories than those not wearing any weight. But how? The additional weight you carry with a weighted vest requires you to use more energy while walking, increasing your metabolism. Based on the findings of a 2024 study in Medicine and Science in Sports and Exercise, metabolic rate (AKA calories burned) increases as the weighted load of the vest increases. Combine that with building muscle, and you’ve got yourself a higher resting metabolic rate, which Pelc Graca said empowers your body to burn more calories at rest as well.
Supports better posture
Walking with a weighted vest activates the core muscles, including the abdominal and back muscles, and improves their strength. But Pelc Graca pointed out that it also encourages a more upright posture. The bonus weight from the vest requires stabilization from the abdominal and spinal muscles, leading to improved balance and a stronger core, which can be especially beneficial for women who spend a lot of time sitting or experience posture-related issues, she told Women’s Health.
Improves cardiovascular health
According to Pelc Graca, wearing a weighted vest boosts the aerobic intensity of an average stroll by elevating your heart rate, improving overall cardiovascular stamina and heart health. The more intense the workout, the more the heart and blood vessels work, which means your body can more efficiently move oxygen and blood to your muscles.
How to Choose the Right One For You
Although the best kind of weighted vest depends on your fitness level and personal goals, Pelc Graca recommended choosing one that weighs five to 10 percent of your body weight. For example, if you weigh 150 pounds, a vest that weighs anywhere between 7.5 to 15 pounds is the way to go. Your weighted vest should feel snug and secure, but comfortable and not constricting; it shouldn’t limit your range of motion in your arms or legs. Consider opting for a vest that has adjustable straps for a more tailored and feel-good fit.
Potential Risks of Wearing a Weighted Vest and How to Help Prevent Them
Overall, there are low risks to practicing weighted walks using a vest, but improper use of it, like wearing it for several hours or wearing one that’s too heavy, can lead to muscle injuries, joint strains, poor posture, discomfort or chafing, and overheating when worn during hotter months. Pelc Graca warned that those with existing joint problems, such as arthritis or chronic knee, hip, or back pain, should check with their healthcare provider before trying a weighted vest since the additional load can increase stress on joints and muscles, potentially worsening the condition or causing injury.
To avoid overdoing it and minimize the risk of injury, gradually introduce the weight, as well as the length and number of times you use a weighted vest on your walks. “Start by using a weighted vest 1-2 times per week on familiar walks to allow your body to adapt without overloading your muscles or joints,” Pelc Graca told Women’s Health. As you build strength and endurance, you can progressively increase the load, duration, and frequency of your weighted walks. But weight or no weight, always be mindful of keeping your shoulders back and away from your ears and your core engaged when walking to prevent the all-too-familiar hunched forward position (thanks, tech neck).
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Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
Feature graphic images credited to: Nancy Contreras | Dupe, Carla Candace | Dupe, Sandra Strabeikaite | Dupe, Katie Hubert-Rhoades | Dupe, Sarah Torres | Dupe, Tamara Antovic | Dupe.