If you take a look around any park or trail lately, you’ll probably spot several people taking part in the latest fitness trend: walking with a weighted vest. Similar to rucking, which is walking or hiking with a heavy pack, walking with added weight can provide some great health benefits. However, it’s not appropriate for everyone. We’re sharing advice from an expert on choosing the right weight for a vest and how often you should use it, as well as insights on who should avoid using one at all.
“Walking with a weighted vest can add interest or novelty to your walking routine, which can make your existing workout more appealing,” says Bharav Patel, DPT, physical therapist at Atlantic Health. “In addition, rucking can be a great addition to a comprehensive strength or resistance training program.”
The benefits of walking with a weighted vest
Overall, walking is a great form of exercise and something that most of us can do pretty easily without any pricey equipment or gym fees. However, if you’re interested in adding a new challenge to your walking routine, Patel says a weighted vest can be a good option to explore.
Muscle strength
Weighted vests offer a different range of benefits from hand or ankle weights because the weight is more evenly distributed across your body. This helps target your core muscles, in addition to your legs, hips and glutes. As a bonus, weighted vests can strengthen your back and upper body muscles.
Cardiovascular health
Patel explains that adding extra weight to an otherwise low-intensity workout will force you to work harder to finish your usual routine, which burns extra calories and can aid in weight loss. The increased workload also boosts your oxygen consumption, which is great for your heart health.
Bone density
Body weight exercise, such as jumping or lunging, is a well-known method to build and maintain your bone density, which is crucial as we age. A weighted vest can boost your bone health by adding to the overall stress and load on your skeletal system while you walk.
Choosing the right vest
Patel stresses that starting out with a lighter weight and working your way up to something heavier is essential. Recommendations can vary, but he says that a good starting range for a vest is 5–10% of your body weight. Make sure it fits snugly and doesn’t shift when you walk, so you don’t experience chafing and discomfort. Gradually increasing the weight you wear is fine as long as you are comfortable, pain free and able to maintain good posture. He recommends limiting how often you wear a vest to no more than three times per week.
“If you find that you have to change how you walk or you shift your weight around when wearing a vest, it’s probably too heavy,” says Patel. “It’s important to keep your weight centered and evenly distributed when rucking to maintain your balance, as well as to prevent to joint stress, injury, strain or pain.”
The cons of a weighted vest
Patel says that for most people without chronic health conditions, wearing a weighted vest can be a safe and low risk form of exercise. However, if you have a spinal condition, a history of osteoporosis, cardiovascular disease, muscle weakness, or joint or back pain, it’s important to speak with your medical provider before you change your fitness routine. Adding additional weight can make joint pain or other painful conditions worse.
As with most forms of exercise, you won’t see overnight results from walking with a weighted vest, despite any promises you might see on social media.
“Remember that it takes time to see results including weight loss or increased muscle mass with any fitness routine,” says Patel. “Walking with a weighted vest isn’t a substitute for a structured resistance training program. It’s still essential to work on your strength, flexibility and mobility.”
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