Are Weighted Vests Beneficial for Walking?

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If you’ve ever seen someone working out or walking outside with a thick, sleeveless, padded vest with pockets designed to hold weights, you might have wondered what benefit this contraption provides. Known as weighted vests, these devices do more than weigh you down and make your walk even tougher.

Yes, increasing the resistance of your walk helps boost your strength and endurance and even improves your calorie burn. This is a plus if you’re tracking your fitness goals, looking to challenge yourself without switching up your workout, or hoping to lean out while building muscle. 

Let’s be honest. In our busy, fast-paced, and tech-driven world, we’re constantly seeking efficient and easy ways to maximize our workouts, and that’s why weighted vests have emerged as a popular tool to elevate traditional exercises like walking. They not only allow you to progress your workout without needing additional equipment or drastically changing your routines, but they also allow you to increase your endurance slowly over time—without investing in new gear, explains Amie Dworecki, BS, MA, MBA, a running coach.

Another tempting quality about weighted vests is that they take your workout outside, says Dworecki. “This adaptability can be particularly appealing to those who enjoy outdoor activities like brisk walking, hiking, or trail running, as it adds a new dimension to their regular routes.' You’ll see people using a weighted vest in a CrossFit and Hyrox class, but that’s no reason not to strap one on before your next walk.

Weighted vests can benefit your health and support your fitness goals. Here’s a breakdown of what you may gain from wearing a weighted vest during your walking workout.

No matter your main reason for heading out on walks, you probably wouldn’t mind burning a few more calories in the same distance and time, right? We thought so—and that’s what adding a weighted vest can provide.

When you add extra weight to your body, you're essentially making your workout harder. This effort forces your muscles to work overtime, leading to a significant calorie burn. It's like adding a turbo boost to your regular walking routine.

'Though it can vary, you could potentially burn 8% to 20% more calories when compared to walking without a vest,” says Dworecki. “This effect can be even more pronounced when incorporating intervals of light jogging or uphill sections in your route.”

Did you know that your bones become thinner and weaker as you age—a process called bone loss? It’s true. Your bones slowly lose density through the years, especially after menopause, making them more fragile and prone to fractures.

Wearing a weighted vest while walking forces your body to work harder to support the extra weight, which strengthens the bones, explains Dworeckki. It's a simple yet effective way to keep your skeletal system strong and healthy.

Believe it or not, your heart is considered a muscle—and, like other muscles in your body, it needs exercise to stay strong and healthy. When you wear a weighted vest while walking, your heart has to work harder to pump blood throughout your body, which, over time, helps to strengthen your entire cardiovascular system.

“This increased intensity can help improve your overall endurance and stamina, which translates to better performance in other sports,” says Dworecki. “Over time, you may notice that your regular walking and even your running pace feels easier, allowing you to go further or faster without the vest.”

When you add extra weight to your walk, your core muscles work harder to keep you balanced and upright. This engagement of your core muscles boosts their strength, improving your posture and overall stability, explains Dworecki,

She says this is beneficial not just for exercise but also for daily activities. “A stronger core can also enhance your balance, potentially leading to more efficient movement and reduced risk of injury.'

Weighted vests allow you to customize your workouts, says Dworecki. “As your fitness improves, you can gradually increase the weight in the vest, ensuring continued challenges and adaptations. This principle of progressive overload is key in any fitness program, whether you're focusing on walking, running, or strength training.”

Dworecki adds that easily adjusting the intensity of walks makes weighted vests an excellent tool for long-term fitness development.

While weighted vests can be a great way to boost your workouts, there are a few things to remember. The extra load can increase joint stress, particularly in the knees and lower back, which may be problematic for individuals with joint or knee issues, says Dworecki.

“There's also a risk of overuse injuries if the weight is increased too quickly or if proper form isn't maintained,” she says. “Additionally, wearing a weighted vest in hot weather can [cause] increased sweating and potential overheating.”

For this reason, it’s crucial to listen to your body and progress gradually, much like you would when increasing intensity in a running program.

Before you scroll through Amazon or Facebook Marketplace for a weighted vest, know what to look for. Here are some key features experts recommend shopping for when it comes to a weighted vest for walking.

Want to try it out for yourself? Level up your walks with one of these top picks.

The best frequency for weighted vest walks depends on your fitness level and goals. Most people find two to three times a week is a good starting point says Dworecki. “This frequency allows for adequate recovery between sessions while providing enough stimulus for adaptation.'

As with any new exercise regimen, listen to your body and adjust accordingly, notes Elmardi. “If you experience fatigue or discomfort, reduce the frequency or take rest days.”

He recommends warming up before you walk with simple calisthenic exercises (lunges, arm circles, leg swings, torso twists, etc.). Preparing your muscles for the added weight also enhances blood flow and reduces the risk of strains and sprains during your workout.

Remember that the most effective workout is the one you do consistently, whether you’re walking with a weighted vest, running, or combining different exercises. “I encourage clients to explore various forms of movement and find what resonates with them,” adds Dworecki. “Every step, whether weighted or not, is a step toward better health and fitness.”