Weighted vests are trending right now and this is a trend that I can get behind. There are a lot of health benefits to adding a weighted vest to your daily walks and workouts, but it can be confusing to know how much weight to use, how long to wear it for, what vest to order, etc.
Recently, I have had friends texting me asking me if I’ve written a blog post on this topic and if I really do like wearing the vest, etc. So I’m answering all of those questions in a dedicated blog post.
Weighted Vest Benefits
- Added resistance of a weighted vest helps build muscle mass and endurance
- Stimulate your body to build new bone, and increase bone density which can help reduce the risk of osteoporosis
- The added weight increases the intensity of any workout, which can help you burn more calories
- Increase intensity of a walk without having to run or sprint which is easier on joints
- Improve cardiovascular health by increases your heart rate more than regular walking, providing a more intense cardiovascular workout
- Able to add extra weight to a strength workout without having to hold extra weight making it easier on grip strength
How Heavy?
I think it depends on what you’re using the vest for, but a good guide is to start with no heavier than 10% of body weight and let your body adjust before increasing the weight to avoid injury. Max weight you should use is around 20% body weight.
I think starting with a vest that is around 10-15lbs for walking is a good starting point. I also have a 20lb vest I like to add into my strength workouts or shorter walks.
When to Wear?
I’m not an expert, but I’ve been wearing one for almost a year so have experimented with different activities. I would suggest starting with wearing the vest on a short walk and see how you feel then work up to longer distances as tolerated. You could also wear on hikes, elliptical, or even just running errands or doing house work.
I’ve also started to wear a heavier vest when strength training. You could add the vest to a bodyweight workout or if you’re having trouble with grip strength (holding onto heavier dumbbells) you can increase the weight with a vest instead.
Which One to Buy?
There are a lot on the market right now, but I have this one and this one and like both. Do your research and find one that works for you!
If you have any health conditions or back pain, etc. I strongly encourage to check in with your doctor or physical al therapist before adding a weighted vest to your workouts. Having proper posture and weight is important to avoid injury.
It’s also important to remember that wearing a weighted vest isn’t for everyone. Even though there are potential health benefits, it’s not essential for a good workout.
If you’re currently not working out regularly, comfortable lifting weights, or walking regularly then I recommend you start by having a consistent workout routine before adding a vest. Once you’re comfortable with a routine and that feels sustainable THEN maybe it’s time to take it up a notch with a weighted vest.
Let me know if you have any other questions.
xx, A
