My Favorite Weighted Vests For Walking
Curious about weighted vests and their benefits? Here are my favorite weighted vests for walking and weight loss!
Hey there!
I’m Chantal – a mom, a certified personal trainer, a nutrition coach, and the writer behind this little corner of the internet. I’m also the creator of the nutrition course designed to help you stop yo-yo dieting and finally master mindset for sustainable weight loss.
Welcome to the blog!
If you’re looking for a simple way to level up your walks, a weighted vest might be your new best friend. It’s an easy, no-fuss way to increase the intensity of your workout without having to sprint or climb steep hills (though you totally can if you want to). 😉
Several years ago, my mother-in-law gifted me a weighted vest much like this one for Christmas. At the time, I only thought to use it to train for hikes and hunting trips (which involves a lot of hiking). As such, I only used it in the months leading up to planned hikes. It never dawned on me that I could use my weighted vest for everyday walking.
Then this year, I noticed that influencers all over Instagram were using weighted vests for daily walks. Some were just aiming to hit their step goal of 10,000 steps while wearing their vests, while others were taking inspiration from “rucking,” a military-style exercise that’s a little bit more intense.
Related Reading: The Easiest Way to Get 10,000 Steps Per Day
I knew about rucking because my husband was in the military, but again, I never thought about trying it myself.
What is Rucking and Why is it So Popular?
Rucking is essentially walking with a weighted backpack (my husband said they carried up to 80 pounds during their rucks) and is a core part of regular military training. It’s really just the military version of weighted vest walking. Soldiers have been rucking for decades as part of their training, but now it’s gaining mainstream popularity as a simple yet effective workout.
So why is it trending? Because it’s approachable, efficient, and incredibly effective. Unlike running, rucking is a lower-impact activity but still builds endurance and strength. Plus, it’s a full-body workout that strengthens your legs, core, shoulders, and back while improving posture and cardiovascular health. It’s also super versatile. You can do it on trails, sidewalks, or even while running errands.
Many people love rucking because it’s a functional way to train. You’re carrying weight just like you would in real life (groceries, kids, heavy backpacks), making it a practical and natural way to build strength.
Benefits of Walking With a Weighted Vest
Adding extra weight forces your body to work harder, engaging more muscles and increasing the load on your cardiovascular system. Studies show that walking with a weighted vest can improve VO2 max (a measure of oxygen intake and aerobic fitness), boost bone density, and enhance muscular endurance, all without adding high-impact stress on your joints like running might.
Muscles That Benefit from Weighted Walks
When you walk with a weighted vest, you recruit more muscles than you would with a regular walk. Some of the key muscle groups that get a workout include:
Leg Muscles: Your quadriceps, hamstrings, and calves work harder to propel you forward under extra weight.
Glutes: More resistance = more activation in your booty! Walking uphill with a vest will fire these muscles up even more. If you have a treadmill and are walking with a vest, try increasing your incline a little at a time.
Core Muscles: Your abs, obliques, and lower back engage to keep you stable under the added load, improving posture and balance.
Shoulders & Upper Back: The weight distribution encourages better posture and strengthens the trapezius, deltoids, and rhomboids as they help support the load.
Pretty cool, huh?
My Personal Experience With Weighted Vests
When I decided to try walking with a weighted vest, I started with my sleek 8 lb vest (the one I got for Christmas several years ago). I already try to walk 10,000 steps per day, which is usually at least an hour of walking. Unsure of whether or not I’d have pain, I just started with 10 minutes with the vest on. I worked my way up to wearing it for 20 minutes at a time, then increased the time until I got to 60 minutes.
I did this because I have chronic back pain, and I wanted to take the time to correct my posture and make sure to adjust according to my body’s needs over time. The first few times I wore the vest, there was some troubleshooting in terms of positioning, tightness, and my own posture.
For the first few weeks of wearing the 8 lb vest, I noticed my core, legs, and glutes firing up and getting fatigued (in the best way) after several minutes. I wasn’t weighing myself, but I noticed that my pants fit looser and my bouts of back pain were fewer and farther between.
Amazing, right? After a couple of months of using the 8 lb vest at least four times per week, I found myself wanting more. I researched the best vest, knowing that I would want something adjustable (my first vest couldn’t go up or down in weight) so that I could get even stronger and leaner over time.
A lot of influencers suggested getting a vest that goes much higher in weight (I think it makes your investment more worthwhile). The idea is that you can always go up or down in weight according to your needs.
Because I’m a personal trainer and have tried a lot of different brands in terms of fitness equipment, I ultimately chose this 40 lb vest from CAP. (Read more about it below. P.S. They also have a cool digi camo one!)
It has wider straps, making it super comfortable on the shoulders, and it comes with 2.5 lb weights so that you can start really small if you want. I am personally starting with 10 lbs (4 weights at 2.5 lbs each) evenly distributed on the front and back. The back weights are on the bottom row, and the front weights are on top for now. I think the vest itself weighs about 2 pounds when empty, though it could be a little more – so I am currently walking with 12-ish pounds.
My plan is to work my way up to 40 pounds by summertime when I can truly ruck on a beautiful sunny morning outside. (It’s soooo rainy and dark right now in Oregon.)
So – there you have it! Let’s sum up my favorite weighted vests for walking:
My Favorite Weighted Vests For Walking
1. CAP Barbell Adjustable Weighted Vest
This is my new vest, and so far so good! Here are my favorite things about this vest:
- Fully adjustable up to 40 pounds. This allows for a LOT of room for improvement.
- Wide, padded shoulders. My other vest has weights IN the shoulder straps but has no padding. When you’re carrying just 8 lbs, that’s okay. But when you want to work your way up to 40 pounds, you want to really distribute that weight so you don’t feel pain in your shoulders.
- Reflective stripes – in case you want to walk in the dark.
- It feels really well-made. This vest was a little bit more spendy, but it feels like it’s going to last a long time.
- It makes you look and feel like a badass. Even though I’m sure it’s not bulletproof, I feel pretty dang bulletproof when I wear it. 😜
- Free payment plan. Amazon offered a pretty swell payment plan on this vest, so if you can’t fork over the $70 right away, you can get it in smaller installments and start using it sooner.
Here it is on me:
2. Empower Weighted Vest for Women
This 8 lb vest is perfect if you want to get stronger but are a complete beginner. Full disclosure, this isn’t exactly the 8 lb vest I have, but it LOOKS exactly the same but with a different logo. (Remember, I’ve had this vest for several years). I actually think it’s the same thing, just renamed and updated. It has the same colors, the same fit, and even has reflective stripes in the same places.
It has obviously lasted me a long time (think 5+ years) so it’s safe to say that it’s good quality.
Here are my favorite things about the EMPOWER vest:
- Comfortable and sleek fit. It’s not as bulky as the CAP vest, so you can wear it over and under clothes without looking like the Michelin man.
- It’s super highly rated. It has over 2,000 ratings with an average of 4.5 stars.
- It’s designed for women. It sinches at the right places and fits around my boobs perfectly. (It has an X design, unlike the CAP vest.)
- It’s super easy to put on and take off. It just goes over your head and snaps in at your sides.
Here it is on me:
Tips for Getting Started with Weighted Walking
Interested in getting started with weighted vests for walking? To avoid straining your joints, start with 5-10% of your body weight (I started with 8 pounds just because that’s what I had) and gradually increase as you get stronger. Focus on good posture – shoulders back, core engaged, and steady breathing – or you’ll start to cramp or feel pain.
I highly suggest starting with lower weights and lower time under tension (meaning, don’t start off with a 60-minute walk and the heaviest vest). Start by wearing your new vest for 10-15 minutes per day before adding weight. Work your way up to your desired walking time (my daily walks are 30-60 minutes) before adding weight. Then repeat the process after increasing your weight.
Do this and you’ll feel the difference after just a few sessions! Within a few months, you’ll feel stronger, more capable, and more badass than ever! 🙂
Final Thoughts on My Favorite Weighted Vests for Walking
Weighted vests can add difficulty to your walks, burn more calories, and help you gain muscle. Adding extra weight makes your muscles work harder, which can help improve strength, endurance, and even bone density over time.
Another perk is that it can help improve posture and balance since the extra weight forces you to stay more aware of your body. Just be sure to start light and gradually increase as you get used to it.
So if you’re ready to make your daily walks more effective without adding more time, throw on a weighted vest and feel the difference! If you have any questions about weighted vests for walking, leave a comment below.
(If you try it, let me know how it went!)
Until next time,
Chantal from Ironwild Fitness
