How to Use a Weighted Vest: Benefits, Tips, and What to Expect

If you’ve been looking for a simple way to level up your walks or workouts, a weighted vest is one of the smartest tools you can use. It turns everyday movement into full-body strength work and the results sneak up fast.

>> Weighted Vest product link. 

Here’s everything you need to know before starting with a weighted vest, and what to expect for the best and fastest results.

What Does a Weighted Vest Do?

A weighted vest adds resistance and intensity to your movement. It transforms everyday activities like walking, climbing stairs, or bodyweight workouts into more effective, muscle-activated sessions. You’ll increase calorie burn, tighten your abs, get a stronger core, tone your legs and glutes, and even improve posture, all without changing your actual routine.

Choosing a Vest

Selecting the right vest comes down to three key things: fit, weight, and purpose.

• Start Light: If you’re new to weighted vests, begin with 8–12 pounds max. It should feel like a challenge, but not strain your neck or shoulders. You can always work your way up.

• Check the Fit: Look for a vest with adjustable, snug straps and a secure fit that won’t bounce while you move. Stretchy straps are a bonus since they conform better to different body types.

• Consider Your Goals:

  • For walking or everyday movement, a lighter vest (8–12 lbs) works well. As you become more experienced, walking with a heavier vest may be your preference but don't rush it. 

  • For strength circuits or high-intensity training, you might progress to 15–20 lbs or more. 

  • Even if posture support isn’t an immediate need, choosing a vest weight that doesn’t strain your shoulders will help your posture feel noticeably better.

• Extra Features: Reflective strips, stretchy straps, zip pouches, and breathable materials make a big difference, especially if you plan to wear it often or outdoors.

The vests I use have all of the extra features. I have two sizes: 12-lbs and 20-lbs. Don’t rush into the heavier options. Ease in gradually and let your body adapt. The lighter vests usually have a single strap, while heavier ones often feature double clip straps for added upper body support.

Wearing Your Vest and Working Out

When you first try on your new vest, it could feel either too heavy or too light.

Good rules of thumb:

• If you immediately feel neck, back or shoulder strain, it’s too heavy and will only get heavier (in an uncomfortable way) as your workout continues, so go lighter. Don't talk yourself into staying at a too-heavy weight if you feel any of these things as soon as you try it on. 
• If it feels light at first, don’t worry because that's probably just right. As your workout session continues, the intensity will sneak up on you!
• Your vest should fit snug and comfortable. Use the straps to secure it so there’s no bouncing or shifting. The stretchy strap design allows for a custom fit across different body types. Never exercise with the straps unclipped, as you could put unnecessary strain on your back and neck without immediately realizing it. 
• Vest design naturally encourages better posture so your back shouldn't feel uncomfortable.
• Always warm up before starting your workout. If you’re going for a long walk, stop midway for some light stretching or core twisting to stay loose.

What Are the Benefits of Wearing a Weighted Vest?

Once you start moving, you’ll feel the difference!

• The extra weight increases intensity and forces your body to work harder with every step without changing your actual movement.

• It slims your midsection. The added weight demands more core stabilization, which helps tighten loose stomach muscles and cinch your waist. 

• Naturally activates thighs and bum. You’ll feel the squeeze happen automatically with every step instead of having to think about engaging your lower body muscles.

• You’ll lose more weight, faster. Heavier people burn more calories because it takes extra energy to move more mass. A weighted vest mimics this effect by increasing your body’s load, making your muscles and cardio system work harder. The result? A greater calorie burn, faster fat loss, and more efficient workouts, even if you’re just walking.

Ready to get started? Grab your vest now!