How heavy should my weighted vest be for walking?

Author: Carlotta Deckow PhD  |  Last update: Thursday, October 2, 2025

It is best to start by choosing a vest that's 5-10% of your body weight in order to allow your body to adapt without overloading muscles or joints. For example, if you weigh 150 lbs, start with a vest that is between 7.5 and 15 lbs.

How heavy of a weighted vest should I get for walking?

As a rule, most experts suggest that you begin with no more than 10 percent of your body weight, says Reed. So if you're 150 pounds, don't go higher than 15 pounds to start. If you pick a vest that allows you to add more weight later, then you can start low and carry more weight over time.

Should you wear a weighted vest while walking?

Adding a weighted vest to your walking routine has many benefits. A weighted vest works the leg, ankle, and core muscles. A vest can also build bone density, increase muscle mass, burn more calories than walking alone, and improve balance and core strength. A weighted vest can also help you lose weight.

Is a 20 lb weight vest enough?

A safe weight for a weighted vest is typically 5-10% of your body weight for endurance and cardio activities. For strength training, you can gradually increase the weight, with experienced users safely using up to 20-25% of their body weight.

What is the best weight for walking?

How Much Weight Should I Use?
  • Stick to 0.5 lbs to 3 lbs (per hand).
  • Going heavier does not appear to provide any extra aerobic/calorie benefit.
  • Start light and work your way up in weight over time.
  • There is no need to excessively swing your arms while you walk.

I Walked With A Weighted Vest For 30 Days | Mistakes to Avoid

Is walking with 3lb weights good?

Benefits. Exercising while wearing 1 pound to 3 pound ankle weights may raise your heart rate by about three to five beats per minute. It may also boost your oxygen consumption by 5% to 10%. Wearing ankle weights while walking may also make your gluteus medius muscle work harder.

How many hours should you wear a weighted vest?

If you don't want to start by wearing it on a walk, she says, try using it around your house for 20 minutes to get acclimated to the weight and feel of the vest. As for how often, Austin suggests 30 minute sessions with the vest for three days a week as a goal to work towards.

What is the rule for weighted vests?

Weighted Vest Tips and Guidelines:

Start light and slowly increase weight! The vest should weigh no more than 5-10% of the child's body weight. For example, if your child weighs 50 pounds, then the vest should weigh no more than 5 pounds.

Does a weighted vest help lose belly fat?

Q:Does a weighted vest help lose belly fat? A:Weighted vests can contribute to overall fat loss by increasing exercise intensity, but spot reduction is complex. Incorporating a vest into a holistic fitness plan, including cardio and strength training, may aid in overall body fat reduction, including the abdominal area.

What happens if weighted vest is too heavy?

As your body adapts, you can gradually increase the weight of the weighted vest, but it's important not to exceed 20% of your body weight. Choosing a weighted vest that is over 20% of your bodyweight can cause poor posture, muscle strain, and joint stress, especially during more intense exercises.

What is walking with a weighted vest called?

Rucking is walking for a set distance with a weighted vest or backpack on your back. It started in the military. Soldiers march carrying heavy loads on their backs to train for carrying heavy equipment in the field.

Will walking with ankle weights tone my legs?

We all have trouble spots that can be difficult to target with traditional weights. Whether you're trying to bulk up your glutes or tone your calves, Iwanick says ankle weights make it easy to add resistance and work those stubborn muscles.

Does walking with a weighted vest increase bone density?

When adding a weighted vest, the forces through our bones only increase by the amount of added weight, typically 5-10%. So, wearing a weighted vest while walking is not likely to provide significantly more benefit to our bones than walking without a vest.

What are the cons of walking with a weighted vest?

One of the main downsides of using a weighted vest is the increased risk of injury. The added weight can put extra strain on your joints, mainly your knees and hips, leading to potential issues like joint pain or even long-term damage if not used correctly.

Can you lose more weight walking with a weighted vest?

One study concluded that individuals who walked at 2.5 miles per hour (mph) on a flat surface while wearing a weighted vest that weighed 15% of their weight, burned 12% more calories than those who did not wear a vest.

Is walking with a weighted vest considered rucking?

Rucking, the act of walking with a plate carrier, weighted backpack, or weight vest, has gained popularity for its effectiveness in building strength, endurance, and cardiovascular health.

Has anyone lost weight walking 10,000 steps a day?

After a family trip made me realise how much my weight was holding me back, I started following a low-carb diet, weighing my food with a scale, and walking at least 10,000 steps a day. I've now lost 80 pounds (5 stone and 10lbs, or 36kg) in under 11 months. I have been overweight most of my life.

What is a flat tummy walk?

A “flat tummy walk” is a type of exercise that is intended to help tone and strengthen the. abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment.

How long does it take to see results of a weighted vest?

Now, we've uncovered a study that proves wearing a weighted vest during the day – so, walking, doing your daily chores – without any intentional workouts could lead to three pounds of fat loss over just three weeks, without losing any muscle mass.

How do I know how heavy my weighted vest should be?

Percentage of Body Weight

The general guideline suggests starting with a vest weight that is 5-10% of the user's body weight. This strategic range offers a delicate equilibrium between effectiveness and safety, ensuring that the added resistance remains challenging without venturing into the realm of undue strain.

How often should you walk with a weighted vest?

As you build strength and endurance, you can gradually increase the frequency to walking with a weighted vest on three to five times a week, or wearing it for bodyweight workouts, she suggests.

When not to use a weighted vest?

It is not advisable to wear a weighted vest for the whole day as it is likely to make you very tired and could cause soreness and muscle burn in various parts of your body. If while exercising, any of your muscles start to hurt, take off the vest immediately.

Are ankle weights good for walking?

Wearing ankle weights while walking can lead to increased internal joint effort and energy at the hip, knee, and ankle joints. This means that the forces and power generated by these joints during movement are enhanced.

Is a 30 lb weight vest enough?

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.

What are the precautions for weighted vest?

Proper weight selection, gradual progression, and attention to form are essential when using a weighted vest to ensure a safe and effective workout. Additionally, it's important to avoid high-impact activities and listen to your body's signals to prevent overuse injuries and excessive strain.

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