How to Pick the Right Weighted Vest for Your Workouts
By now you’ve probably seen or heard someone talk about wearing a weighted vest while working out. These vests have become increasingly popular among those looking to ramp up their workouts. The beauty of these vests is that you can use them for different types of workouts, including bodyweight exercises, walking, hiking, or functional fitness training since they can help increase the effectiveness of your workouts. However, with so many options available, choosing the right weighted vest can feel a little overwhelming.
As someone who has been using a weighted vest for my daily walks for several months now, I can attest to the impact it can have on your workouts. My casual 30-minute walks have evolved into more challenging workouts and while the added resistance has increased my calorie burn, I've also noticed improvements in my posture, core strength, and overall endurance, which are things I need to work on due to having a hiatal hernia.
If you’ve been considering getting one, this guide will walk you through some of the things you need to know to help you select the best weighted vest for your fitness goals, body type, and workout style.
What Is a Weighted Vest and Why Use One?
A weighted vest is exactly what it sounds like: a vest that adds extra weight to your body during exercise. Unlike using dumbbells or wearing a weighted backpack, a weighted vest should distribute weight evenly across your torso, allowing for natural movement patterns while increasing the intensity of your workouts.
Some of the benefits of training with a weighted vest include:
Increased calorie burn during cardio activities
Enhanced strength gains in bodyweight exercises
Improved bone density through progressive overload
Better functional fitness by training movements under load
Cardiovascular conditioning from the added resistance
Core strengthening from stabilizing the extra weight
Key Factors to Consider When Choosing a Weighted Vest
1. Weight Capacity and Adjustability
One of the most important factors is determining how much weight you need and whether you want the flexibility to adjust over time. Most weighted vests fall into these categories:
Fixed Weight Vests (10-30 lbs): These come with a set amount of weight that cannot be adjusted. They're typically less expensive but limit your progression options. I started out with a fixed weight vest and have used it for a few months.
Adjustable Weight Vests (up to 150+ lbs): These allow you to add or remove weight plates or sandbags. They're more versatile and can grow with your fitness level, though they tend to be pricier.
Starting Weight Recommendations:
Beginners: 5-10% of body weight
Intermediate: 10-15% of body weight
Advanced: 15-20% of body weight
2. Fit and Comfort
A poorly fitting weighted vest can cause discomfort, chafing, and even injury. Look for these features:
Sizing: Most vests come in sizes ranging from small to extra-large. Check the manufacturer's sizing chart and measure your chest/torso circumference.
Adjustable Straps: Quality vests have multiple adjustment points including shoulders, sides, and sometimes the waist to ensure a snug, secure fit.
Padding: Look for adequate padding on the shoulders and areas that contact your body to prevent chafing and distribute weight evenly.
Breathability: Choose vests with breathable materials or mesh panels to help with ventilation during intense workouts.
3. Weight Distribution and Design
How the weight is distributed affects both comfort and performance:
Even Distribution: The best vests distribute weight evenly across the front and back of your torso, maintaining your natural center of gravity.
Secure Weight Pockets: If choosing an adjustable vest, ensure the weight pockets or sleeves are secure and won't shift during movement.
4. Durability and Construction Quality
A weighted vest is an investment, so build quality matters:
Materials: Look for heavy-duty nylon, canvas, or other durable fabrics that can withstand regular use and washing.
Stitching: Double or reinforced stitching at stress points indicates better construction.
Hardware: Quality buckles, straps, and adjustment mechanisms should feel solid and operate smoothly.
5. Intended Use and Exercise Type
Different activities may require different vest features:
Cardio: Choose a lighter, more form-fitting vest with excellent breathability and minimal bounce.
Strength Training: Heavier, more adjustable vests work well for bodyweight exercises like push-ups, pull-ups, and squats.
Functional Fitness: Look for vests that won't interfere with complex movements and have a secure, close-to-body fit.
Walking/Hiking: Comfort and breathability are key for longer duration activities.
Safety Considerations
While picking the right vest is important, making sure you are also using a weighted vest safely is key. Here are some tips on how to stay safe while using them:
Don’t go too heavy when starting out: Stick with just 5-10% of your body weight and gradually increase as your body adapts.
Watch your form and stop if you feel pain: Never sacrifice exercise form for heavier weight. The vest should enhance your workout, not compromise your technique. Make sure you pay attention to any unusual pain, especially in your back, chest, shoulders, or joints.
Not for Everyone: Avoid weighted vests if you have back problems, joint issues, or other medical conditions and make sure you consult a healthcare provider first.
Choosing your vest
To choose the right weighted vest for you:
Define your primary use: What exercises will you do most often?
Determine your weight range: How much weight do you need now and in the future?
Set your budget: What can you realistically spend?
Prioritize features: What matters most - adjustability, comfort, durability, or price?
Read reviews: Look for feedback from users with similar goals and body types
Try before buying: If possible, test different vests at a gym or fitness class.
The right weighted vest can make a big difference for your fitness routine while also helping you break through plateaus. Remember to start slow and choose a low weight, prioritize proper form over heavy loads, and choose a vest that fits your specific workout style. Most importantly, enjoy the added challenge and results that come with weighted vest training!
