Adding a weighted vest to your walks is a game-changer. It boosts calorie burn, strengthens muscles, and improves endurance — all without drastically altering your routine.
But how much weight should you actually use? The answer depends on your experience level, strength, and conditioning. Let’s break it down.
Correct Weight Vest Sizes for Each Fitness Level
Beginners: Start Light and Build Up
If you’re new to weighted walking, it’s essential to ease into it. Start with 10-15 pounds for the first couple of weeks. This allows your body to adjust to the added resistance without overloading your joints.
Once comfortable, gradually increase the weight by 5 pounds per week until you reach a level that challenges you without causing discomfort.
Intermediates: Moderate Weight for Steady Gains
For those with some experience, a 15-25-pound vest is a good starting point. Wear it consistently for 2-4 weeks, allowing your muscles and endurance to adapt.
From there, increase by 5-10 pounds weekly until you find your optimal resistance. The key is to challenge yourself while maintaining good posture and walking mechanics.
Experts: Go Heavy, But Stay Smart
If you’re already accustomed to weighted vests, you can start heavier—anywhere from 25-75 pounds. The first couple weeks should focus on adjusting to the load, followed by a 10-pound increase per week until you reach your desired intensity.
The heavier the vest, the more strain on your muscles and cardiovascular system, so be mindful of signs of overtraining or joint discomfort.
Pro Tips for Weighted Walking
- Maintain good posture – Keep your shoulders back, core engaged, and stride natural.
- Choose an adjustable vest – This allows for gradual increases in resistance.
- Listen to your body – Soreness is normal, but sharp pain is not. Reduce weight if needed.
- Increase weight progressively – Start light with your weight vest plates, as rushing into heavy loads can lead to injury.
- Incorporate inclines – Walking uphill with a vest supercharges strength and endurance gains.
Final Thoughts
The right weight for your vest depends on your fitness level and goals. Beginners should start light, intermediates can build up gradually, and experienced users can challenge themselves with heavier loads.
The most important factor? Progress safely and consistently to get the best results!
