If you’ve been on FitTok lately, you have probably noticed some influencers wearing weighted vests along with ankle weights during their hot girl walks. Although I can’t speak to the ankle weights part, I have tried weighted vests during my workouts. Even though weighted vests are part of a social media trend at the moment, traditionally, the military community uses weighted vests during training.
Most recently, I tested out weighted vests and used them while walking, doing housework and incorporating them into strength-training and bodyweight workouts. Funny enough, the experience reminded me of what it felt like to be pregnant and carry extra weight on my body. I forgot how even the lightest weights can feel heavy after you’ve been wearing the vest for some time.
Weighted vests are great pieces of fitness equipment if you know how to use them properly. I can also see how weighted vests can put you at greater risk of injury if you do too much too soon or choose the wrong style for the wrong activity.
If you’re interested in learning more about weighted vests and how to choose the right one, I consulted with experts to find out what you should look for when picking out the best weighted vest for your workout and what weights to consider based on your fitness level. Check out our findings and learn more about the weighted vests I tested below.
How to choose the best weighted vest
Generally, you wear a weighted vest during the entirety of your workout because you want to make it more challenging. However, if you’re new to weighted vests, chances are you aren’t sure which weight to begin with. Michael Betts, the director of campus learning at fitness concierge TRAINFITNESS and a physical therapist, recommends starting with a light weight of around 10 to 15 pounds. “This will allow you to get used to the extra weight,” Betts explains, adding, “Heavier weights around 20 to 40 pounds are for experienced users who want to challenge themselves.”
As far as material and design go, pick a vest with adjustable straps so you can accommodate the right fit. Also, make sure it’s padded comfortably if you plan on wearing it for extended periods. You will also want to consider a weighted vest with breathable and moisture-wicking fabrics like Lycra or nylon to keep you cool.
Betts says that the key to choosing a weighted vest is picking one that won’t restrict your movement or throw you off balance during your activity of choice. If you plan on running in the weighted vest, go for the lighter and fitted option, but if you’re strength training, opt for the bulkier and heavier vest that gives you the option of adjustable weights.
“If the vest moves around too much, it can cause chaffing and may throw off your center of gravity during exercise, and if the vest is too tight, it can seriously restrict your breathing, which can become a big issue with intense exercise,” explains Michael Masi, a sports doctor and certified personal trainer. No matter which type of vest you choose, you want to make sure it’s comfortable enough for the activity you are doing.
Exercises you can do with weighted vests
The nice thing about weighted vests is that they’re versatile enough to use while doing housework, walking, hiking, rucking (when you wear a weighted backpack while walking for a distance), taking a HIIT workout class or your standard workout. Weighted vests can be used to burn extra calories and make strength-training exercises like push-ups, squats, lunges and pull-ups harder thanks to the added resistance. If you’re looking to challenge yourself with calisthenic exercises since you’ve already mastered your body weight, a weighted vest is a solid option to help with this.
How long can you wear a weighted vest for?
How long you wear a weighted vest will depend on how experienced you are in using it and the type of activity you are doing. “Most people wear a vest for 20 to 60 minutes, depending on the activity, but it’s important to gradually increase the weight and avoid wearing a vest for extended periods if you’re not used to it, as it could strain your joints and back,” explains Masi.
If you’re uncertain about how to use this exercise tool, consult with a personal trainer or expert who is familiar with weighted vests and can best guide you to prevent an injury.
The benefits and downsides of wearing a weighted vest
Some of the benefits that you can gain from using a weighted vest include: building strength, improving endurance, increasing calorie burn and more. Betts recommends weighted vests to those who are looking to intensify their workout, whether they are running, hiking or performing a general workout. “Athletes who want to boost their performance can also benefit from training with a weighted vest,” Betts adds.
Masi likes weighted vests for people diagnosed with osteopenia or osteoporosis or people at risk for bone density issues. “Walking is a great way to combat bone mineral density problems, and doing this with a vest will enhance the stimulus,” he says. As always, check with your healthcare provider first to make sure you’re the right candidate for a weighted vest.
People who should be more mindful not to use weighted vests include those with back, neck or joint issues. The extra weight can cause extra strain to their existing ailments. “Beginners should also consult with a fitness professional before starting to make sure they’re using the right weight and technique,” advises Betts.
You also want to be mindful of how you use a weighted vest during specific workouts. “Vary the weight according to the activity and don’t forget to listen to your body,” warns Masi. He also advises users to make sure that the vest’s weight is evenly distributed across the torso for balance and safety.
The best weighted vests to consider
As I previously mentioned, I tested out some weighted vests and have some feedback on my different experiences with them. There are many popular brands out there, including others on Amazon, so choosing the right one can be confusing. Below are some styles that could be a good place to start, depending on what your goals are when wearing a weighted vest.
The GoRuck Training Vest 2.0 is fitted and not bulky, making it ideal if you are going for a walk or hike. GoRuck designs weighted vests specifically for exercises like sprinting, rucking and even your traditional workout of the day during a CrossFit class. This weighted vest comes with two flat plates that are inserted in the front and back pockets. I liked this aspect because the vest weight felt equally distributed.
When purchasing a GoRuck training weight vest, you have the option to choose from a set of 10 lb weights (for a total of 20 lbs) or 20 lb weights (for a total of 40 lbs). It’s also available in four different colors to choose from.
Of all of the weighted vests I tried, I personally found this one to be the most comfortable. I was able to walk around with it without feeling like it was in the way. It was versatile enough to do a strength-training workout with both bodyweight exercises and while using dumbbells. I didn’t try running with it on, but it seemed secure enough that I would probably feel comfortable going for a short run.
I had the 20-lb weight plates inserted in the vest and felt the difference after 10 minutes. I did feel extra tension in my neck and back from the added weight, which is why it’s important to make sure you’re not doing too much too soon if you’re new to weighted vests. This is a good vest to start with, but if you’re experienced and want a little more weight and oomph to your workouts, perhaps some of the other options on the list may be better.
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CNET/ Giselle Castro-Sloboda
Wolf Tactical has different types of weighted vests, and I was able to test out two of them. The first one was the Wolf Tactical Weighted Rucking Backpack Plate Carrier. This weighted vest is designed with the weight on the back and clips in the front with an adjustable strap across the chest. You can also adjust the straps that sit on the shoulders like a backpack.
The vest fits one of Wolf Tactical’s 10 by 12 weighted plates that can go up to 40 lbs. You have to purchase the weights separately, but a set of two weighs 5.75 lbs, 8.75 lbs, 14.5 lbs or 19.75 lbs.
I can see this being a better weighted backpack for walking or rucking because I found it moved too much when I tried doing pull-ups and other high-impact exercises with it on. If you are interested in this weighted vest, it’s also on the thinner side so it sits flat on your back and doesn’t stand out the way some other weighted vests do. It has breathable mesh padding so you will remain cool during your activities.
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CNET/ Giselle Castro-Sloboda
The Wolf Tactical Weighted Training Vest is the one on the list that I would say looks most like a traditional weighted vest. This vest is on the bulky side but has adjustable weights or iron blocks that you can customize to your preference. The vest has storage pockets across the front and back that fit the weights that go up to 25 or 35 lbs — depending on the vest you purchase. I personally liked having the option to choose how much weight I wanted to add versus having to only work with one type of weight.
This vest is also heavily cushioned across the shoulders, fits snuggly and has plenty of adjustable straps to get your best fit. You can tell by the design that it’s meant for heavy-duty workouts, so I would recommend this vest to challenge yourself during weight-bearing exercises.
I used this vest to take my leg day workout up a notch and found that it did the job. However, the front part of the vest may be obtrusive for any exercises that require holding a weight in front of your chest, like a goblet squat. If you’re looking for a more customizable weighted vest-wearing experience, this would be the style I recommend.
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What the Wolf Tactical Weighted Training Vest looks like
CNET/ Giselle Castro-Sloboda
The Omorpho G-Vest has the most unique look of the weighted vests on this list. It slips on like a vest and has designs for both men and women. It’s form-fitting, so it doesn’t get in the way of any of the workouts you’re doing. The women’s version has a side-cinching strap that lets you adjust it to your body shape. The front zips up, and there is a bumpy texture, which are stainless steel ball bearings encased inside. The weight is evenly distributed on this vest, and it is comfortable for walking, HIIT workouts, running and other high-impact activities.
The downside to this vest is that there aren’t a lot of weight options like the others on the list. The men’s Omorpho G-Vest only has a 10-lb option, and you have to pick from a small/medium or large/XL size. The women’s vest only has a 5-lb option, and similar to the men’s, you can pick small/medium or large/XL. I think this is a missed opportunity because for the price tag (over $200), I would’ve expected more weight options and can see this being too light for individuals looking for a more challenging weight.
But I used the Omorpho G-Vest for a whole 45-minute HIIT session and found it way more challenging than I expected, so if you want to only use a weighted vest for these types of workouts or similar, this weight may be more than enough.
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CNET/ Giselle Castro-Sloboda
The Bear KompleX Training Vest Plate Carrier is easily adjustable and fits its vest weight plates on the front and back of the vest. The compatible weight plates are sold separately than the carrier, so you would have to pay an additional price. If you prefer, you can also purchase the Rogue weight vest plates and any other weight plates that measure 24 millimeters wide for a medium size (12.5″ H x 9.5″ L x 2″ W) or large (13.25″ x 10.25″ x 2.25″) small arms protective inserts plates. If you purchase weight plates through Bear KompleX, you have the option of a set of 5.7-lb or 8.75-lb weights.
This vest has metal clasps that secure on the side of the vest and adjustable shoulder straps. I liked this vest as a less bulky alternative to the Wolf Tactical Weighted Training Vest. It felt secure and didn’t get in the way of exercises like goblet squats that require holding weight in front of you. It’s also fitted and comfortable enough to use during walks or even a CrossFit workout of the day.
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The Bear KompleX Training Vest Plate Carrier
CNET/ Giselle Castro-Sloboda
If you plan on experimenting with weighted vests, make sure you choose the right style and weight for your activity of choice. This tool can be beneficial in making something as simple as walking more challenging. Explore the different options that exist, and don’t forget that some weighted vests are better for activities like running, while others are more ideal for weight-bearing exercises.
Take your time when using a weighted vest to build up your strength and endurance before moving on to a heavier weight. Remember fitness equipment like weighted vests are meant to support your fitness journey and keep your workouts fresh and shouldn’t end up injuring you in the process.
