Weighted vest benefits: how to wear one and tips for getting started
Discover the top weighted vest benefits and how to get started wearing one, including targeted exercises recommended by Hinge Health physical therapists.
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Whether you’re walking the dog, doing laundry, or going for a hike, adding a weighted vest to your movement routine is a simple way to increase strength, cardio, and other fitness benefits when you're already being active.
“A weighted vest is a great way to add a little bit more difficulty to something you’re already doing, like walking around your house,” says Victoria Smith, PT, DPT, a physical therapist at Hinge Health. “Because the vest fits close to your body, you can move freely as you challenge your muscles, bones, and cardiovascular system with extra resistance,” Dr. Smith says.
By adding resistance to your body weight, a weighted vest can help you build strength, improve endurance, and challenge your cardiovascular system — all while keeping your hands free.
Ahead, discover the weighted vest benefits and learn how to get the most out of wearing one. Plus, get some simple exercises from Hinge Health physical therapists to help your body adjust to wearing a weighted vest.
Benefits of walking with a weighted vest
Walking with a weighted vest turns a simple stroll or household chores into a strength-building workout — which can be especially helpful for people looking to build bone density and add strength to movement routines without high-impact activity. While research on weighted vests is not yet conclusive and still emerging, the benefits of adding resistance are well established. Beyond building strength, wearing a vest may improve heart health and support healthy posture. Some potential benefits of wearing a weighted vest include:
May enhance strength and ease of movement. “Carrying extra weight challenges your muscles to adapt and grow stronger,” Dr. Smith says. Research shows that increasing your external load by doing resistance training improves overall strength. This can translate to making everyday movements — like standing up from a chair or climbing stairs — feel easier.
Can improve cardiovascular health. “Wearing a weighted vest increases the intensity of your movement, requiring your heart and lungs to work harder to supply oxygen to your muscles,” says Dr. Smith. Research shows that walking with a vest makes your body use more energy to move. This means your heart rate and calorie burn increase. Over time, this extra effort can pay off: One study found that training with a weighted vest significantly increased VO2max (a key measure of aerobic fitness) compared to those who didn’t wear one.
May improve metabolic health. Exercising with a weighted vest may improve metabolic markers related to inflammation and blood sugar regulation. Research suggests it can help lower insulin resistance (or when cells stop responding efficiently to insulin, making it harder for your body to turn blood sugar into energy) and reduce levels of resistin, a hormone linked to inflammation and issues like diabetes.
Support healthy posture. “A weighted vest distributes weight more evenly across the trunk,” says Dr. Smith. This encourages you to stand taller and engage your core, helping you move out of the rounded-shoulder position that is common during the day while sitting in front of a computer.
Promotes bone health. Weight-bearing exercise keeps bones strong. Research on older adults suggests that walking with a weighted vest increases markers of bone formation — signals that tell your bones to remodel — similar to traditional resistance training. While the vest provides this valuable input to your skeleton, it doesn't fully replace the muscle-strengthening benefits of resistance exercises, which are critical for stability and fall prevention. “This is a helpful way to add more resistance to your routine, which helps build bone,” says Dr. Smith.
Supports healthy body composition. Wearing a weighted vest can help you maintain a healthy balance of muscle and fat. Research shows that wearing the extra load can help reduce body fat while keeping your muscles strong — which is essential for supporting your joints and moving with ease.
May ease hot flashes. Building muscle and cardiovascular endurance may help reduce the intensity or frequency of certain perimenopause symptoms, like hot flashes. “Having a consistent exercise routine and good cardiovascular health can assist with temperature regulation,” says Dr. Smith. “It won’t eliminate hot flashes, but it can be a helpful tool to manage them.”
Weighted vests vs. rucking
While both wearing a weighted vest and rucking involve carrying extra weight, they serve different purposes. A weighted vest fits snugly around your torso, distributing weight evenly across your chest and back. This design allows for a greater range of motion, making it comfortable for everyday activities.
Rucking, on the other hand, involves walking with a weighted backpack (or “ruck”). “Rucking packs are often designed to carry much heavier weights — sometimes 40 to 50 pounds — and may allow you to transfer some of that load to your hips via a waist strap,” says Dr. Smith.
Rucking is designed for outdoor endurance training, whereas a weighted vest is often more approachable if you want to add moderate resistance to your daily routine without the bulk of a large pack.
How heavy should a weighted vest be?
A common recommendation is to aim for 5% to 10% of your body weight, but Dr. Smith recommends a more intuitive approach. “Start light, even adding just one or two pounds to your vest, and adjust as your body gradually responds,” she says. “Most weighted vests let you add and remove weight easily.
The weight you choose should depend on your goals. “If you want to build cardiovascular endurance, you might use a lighter weight for a longer walk,” Dr. Smith explains. “If you want to build strength and promote ease of movement, you might choose a slightly heavier weight for a shorter, more challenging walk, like going uphill or walking at an incline.”
The most important factor is avoiding too much weight, too soon, which can sometimes lead to tension in the upper back and neck. It’s important to prepare your body for the challenge of wearing a weighted vest. The exercises recommended below can help.
When to skip a weighted vest
Weighted vests are generally safe for most people, but there are times when you may want to consider proceeding with caution or talking to a provider about whether wearing a weighted vest is right for you. “If you are in an active pain flare-up or have nerve irritation like sciatica, adding extra weight might increase sensitivity,” says Dr. Smith. “It’s usually best to wait until things calm down.” Similarly, if you are managing a muscle strain or muscle spasm, it’s best to let symptoms ease up before adding extra load. And when you do start or resume wearing a weighted vest after an injury or pain, start with low weight and gradually increase as your body adjusts.
People with osteoporosis or its precursor osteopenia should check with their healthcare provider before adding a weighted vest to their routine. “If you have a diagnosis of osteoporosis or a history of spinal fractures, talk to your doctor,” says Dr. Smith. “It’s important to make sure your spine is ready for the load a vest provides.”
Exercises to prepare your body for a weighted vest
Want expert care? Check if you're covered for our free program →- Seated chest opener
- Standing child’s pose
- Bent over T
- Resisted upright row
- Resisted side raise
These exercises are designed to help your body feel prepared for the extra challenge of wearing a weighted vest. By combining stretches that open up your chest and shoulders with strengthening moves for your back and arms, these movements build a strong and flexible upper body foundation for carrying the extra weight. This mix of targeted exercises helps you adjust to the feel of the vest so you can stand tall and move comfortably during everyday activities.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Tips for wearing a weighted vest
Adding a weighted vest to your daily routine is an easy way to build strength, but finding the right setup is key to sticking with it. Beginning with a modest weight and using it only around the home at first are two ways to ease in. Follow these tips from Hinge Health physical therapists to help you get started:
Try it on before buying. "Go to a store and try a vest on to find the best fit for your body," says Dr. Smith. "Make sure that it sits comfortably without rubbing or chafing, especially around your chest and shoulders."
Test it out at home. Before heading out for a long walk with a weighted vest, wear the vest around the house. "Check in with how your body feels," says Dr. Smith. "If you feel like you have to strain or significantly change how you walk, try a lighter weight until it feels more natural."
Start gradually. Begin with a lighter weight than you think you need, Dr. Smith says. It’s easier to add more load as your body adapts and gets stronger than to push past your limit too soon.
Keep it snug. Make sure the vest is tightened securely against your torso. If the vest is too loose, it can shift or bounce while you move, which may be uncomfortable or throw off your balance, Dr. Smith explains.
Think "short and sweet." You don’t need to wear the vest for your entire workout or walk right away. Start with 10-15 minutes to let your body get used to the difference, then gradually increase the time as you feel ready.
Listen to your body. If you experience dizziness, shortness of breath, or sharp pain, take the vest off and rest. “It’s okay to take breaks and ramp up slowly as you build your endurance,” Dr. Smith says.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
PT tip: build a well-rounded routine
"A weighted vest is a versatile tool, but it shouldn't be the only thing in your toolbox," says Dr. Smith. "It works best as a supplement to — not a substitute for — a balanced routine." To build resilience, aim to use the vest alongside other essential activities like cardio, flexibility work, and targeted strength exercises (think: squats, push-ups, or resistance band rows).
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
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Ohlsson, C., Gidestrand, E., Bellman, J., Larsson, C., Palsdottir, V., Hägg, D., Jansson, P.-A., & Jansson, J.-O. (2020). Increased weight loading reduces body weight and body fat in obese subjects – A proof of concept randomized clinical trial. EClinicalMedicine, 22, 100338. doi:10.1016/j.eclinm.2020.100338
Witkowski, S., Evard, R., Rickson, J. J., White, Q., & Sievert, L. L. (2023). Physical activity and exercise for hot flashes: trigger or treatment? Menopause, 30(2), 218. doi:10.1097/GME.0000000000002107
Mierzwicki, J. T. (2019). Weighted Vest Training in Community-Dwelling Older Adults: A Randomized, Controlled Pilot Study. Physical Activity and Health, 3(1), 108–116. doi:10.5334/paah.43