Should You Be Walking With a Weighted Vest? Probably

No, you're not imagining things: weighted vests are suddenly everywhere. Loadable vests aren't just for armed forces training anymore — now it seems like people of all fitness levels are incorporating walking with a weighted vest (also called "rucking") into their workout routines. But is it a good idea? The short answer is: probably, yes! However, as with all fitness-related queries, there are some things to consider before you start your own rucking routine. 

What does walking with a weighted vest do?

To put it simply, weighted vests are an easy way to add load to otherwise bodyweight movements, maximizing your time and your training.

"Walking with a weighted vest can turn a necessity into a strength and cardiovascular boost, all in one," says Dyan Tsiumis, CPT and Accountability Coach at All Out Training. "[A weighted vest] increases load on your body, which means you burn more calories, build bone density, and strengthen stabilizing muscles. It’s a great way to turn your walks into an even better workout."

Benefits of walking with a weighted vest

It ramps up the intensity

Research shows that walking on a treadmill with a weighted vest has a greater metabolic effect than walking without it. (You might say "duh," but it's good to see the data!) In other words, you're burning more calories when you walk with a weighted vest than when you walk without one.

It helps build endurance

As Tsiumis explains, "Walking with a weighted vest can help you stay in your Zone 2 which is 60-70% of your max heart rate. This range is where you can improve endurance, increase fat metabolism, lower your resting heart rate and help increase your mitochondrial health (your energy producers) which helps to improve the pitfalls of the aging process."

It's functional...

Walk, squat, jump, push, pull... if you can do the movement without a weighted vest, you can do it while wearing one. 

...and it's freeing

Sure, you could walk your regular park loop carrying a pair of five pound dumbbells. But not only would that be uncomfortable on your hands over time, but it limits your ability to do other things, like hold your dog's leash, change the tunes on your phone, or push a stroller. Walking wearing a weighted vest adds load and intensity to your routine strolls, while keeping your hands free for other business. 

You're increasing your bone density

Moving weight in any capacity helps build strong bones, and walking with a weighted vest is no exception. That's especially important for anyone over the age of 45, which is when bone density starts to decline. 

There are some serious benefits for obese individuals

Research from 2024 found that obese women who wore weighted vests during full-body circuit training saw lower levels of insulin resistance and reduced cardiovascular disease risk factors. 

How heavy should a weighted vest be for walking?

One of the great things about weighted vests is how customizable they are. Not sure where to start? Tsiumis says, "Start light and try walking with it for 5-10 minutes at a time with 5–10% of your body weight. You can always increase the weight and time as you build strength and endurance." 

Also, remember: just because you're wearing the weight doesn't mean you're not lifting. As with any load-bearing activity, if you get sloppy, injuries can happen. "Be sure to maintain proper posture and a natural gait," adds Tsiumis. "It should feel like a challenge, but not painful."

Should anyone *not* walk with a weighted vest?

Tsiumis advises against wearing a weighted vest if you have joint issues, or neck or back pain. "Also, if you have balance issues, skip the vest," she adds. "Be sure to check in with your doctor or a reputable credentialed trainer first. You want to build strength safely and not just add stress. There are plenty of other ways to challenge yourself that don’t involve extra load."

Best weighted vest for walking

Sure, we're a little biased. But the REP Strata Weighted Vest rocks. Here's why: 

REP Strata Weighted Vest — Starting at $110

The Strata vest itself comes in green or black and is made from soft, durable 750D Cordura® nylon. There's plenty of padding to protect your shoulders and back, it's fully adjustable on the sides and back to help you find your perfect fit, and there are die-cut lash points for tacking on additional pouches. 

Ready to add on the weight? Choose from pairs of 5, 7, or 10lb Strata standard weight plates or Strata soft weight plates, which are wrapped in cushy nylon.

Note: if you're eyeing a functional fitness competition, you'll want the standard plates that come in 5.85lb and 8.85lb pairs (which will get you to competition standards: 14lb for women and 20lb for men).

The takeaway

Wearing a weighted vest (like the Strata vest from REP) can help turn up the heat on basic bodyweight movements, including your daily walks. When you add load via a weighted vest, you're turning an everyday activity into one that burns more calories, improves your cardio endurance, and helps strengthen your stabilizing muscles. Let's ruckin' go!

This article was reviewed by Ashley Boyer, ACE-CPT, for accuracy.