Take your evening stroll around the block to new heart rate zone with a weight-loaded vest.

A daily walk has plenty of health benefits—reduced joint pain, lowered blood pressure, and an overall boosted immune system are just some of the welcome rewards you can expect from regular strolls. 

If you want to add a little sweat to your walk, could a weighted vest be the solution? While we’re often slightly skeptical of wearable fitness trends, this one has some scientific legs to stand on.

“The intended purpose is to increase the load that you’re carrying in all your activities,” says John Holash, an assistant professor in the faculty of kinesiology at the University of Calgary who has used weighted vests in his physiology lab. “It’s a way of weighting your body so that your muscles and cardiovascular system respond in a favourable way to a higher load.” 

In other words, carrying more weight forces your muscles to work harder, naturally intensifying your workout. 

“Just walking with a vest allows you to up your caloric consumption and increase the cardiovascular work that you’re doing,” says Holash. 

Here’s how to get the most out of a weighted vest—and the exercises you might want to steer clear of while donning one. 

What is a weighted vest?

As the name suggests, this fitness garb is a vest with built-in weights. These vests typically carry anywhere from three to 30 pounds, most of which are adjustable in terms of positioning and weight. 

Ultimately, the optimal weight to carry depends on the person. 

“You shouldn’t put the heaviest vest on the lightest person,” says Holash. Those with lower bone density or who aren’t as used to strength training might want to start on the lighter side. You can work up in weight as your body adjusts and becomes used to it.

What activities are weighted vests good for?

Lower-impact activities including walking and cycling, as well as strength-focused movements like pushups and pull-ups, are a great way to up the load of your workout without putting unnecessary stress on your joints and bones.

“There’s a potential benefit or adaptation that you’ll see,” says Holash, who personally uses a weighted vest for cross-country skiing. “Your musculature will increase and you will be stronger.”

By safely incorporating a weighted vest into your daily walk or workout routine, your bone density will also naturally increase. This is particularly beneficial as we age, reducing the risk of fractures and breaks while supporting overall health.

Are there any risks of wearing a weighted vest?

The primary risks associated with weighted vests are in direct alignment with the activities they’re used for.

High-intensity, ballistic activities—including running, jumping, and scrambling—already place a greater stress on bone density and joints. Increasing the load on your joints and bones can up your likelihood of injury, from joint problems to twisting injuries.

“It’s generally recommended to not do this,” says Holash.

Also, be aware of the general climate when put on an extra layer like a weighted vest.

“Tightly fitted vests can increase thermal stress on your body,” says Holash. “If you’re going on a hike in California or the Badlands in Alberta, adding an extra vest could push you into a thermal zone that could be disruptive.” 

So, should you try a weighted vest?

By all means, go for it! 

If you want to give it a trial run before investing, Holash suggests a DIY option. Simply toss a jug of water (about 4 kg) into a backpack and go forth.

When you’re ready to buy your own vest, be sure to pick one that fits you well and give it a regular wash. 

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