I love walking, but some days, especially when I’m stuck at my desk, my step count is embarrassingly low. So, when I was asked to write about weighted vests for walking, I saw it as the perfect excuse to move more.
I already teach kettlebells three times a week and I’m currently training for a 78-mile bike ride, so I’m coming into this challenge with a decent fitness base. But adding extra weight to my daily walks? That’s a whole new experience.
I have used a weighted vest before, but only in personal training sessions to do pullups. However, Claire, the editor of Yours.co.uk has recently invested in one, and you can read her review further down.
For the next seven days, I walked 1.5 miles a day in the vest to see what kind of difference it makes. Will it boost my fitness, make my walks more challenging, or just leave me feeling exhausted? Plus, I’ll be looking at alternative weighted vests if you’re thinking of trying this yourself. Let’s see how it goes!
Best weighted vest for walking
My weighted vest for walking
The team at Mirafit have sent me a weighted vest to try. The vest has little pockets to add individual 1kg weights, all the way up to 20kgs if you wish. According to Personal Trainer Emma Simarro, founder of Building Body Confidence, it’s best to start with 5 – 10% of your bodyweight.
Tested
Pros
- Can add (or take away) weights in easy 1kg blocks
- Easy to slip on over head
- Snug, strong velcro fastening
Cons
- Very conspicuous and bulky
- Hard to take off overhead when heavy
There are many things I love about the vest. You can alter the fastening, so it can go over as many layers as you need, and you can make it snug so it doesn’t slip as you move. I love the option of adding or taking away as many weights as you need. The individual weights are easy to put in and out of the pockets, although the Velcro across the top of the pockets is very strong, so I’d recommend either loading it before you put it on, or getting someone else to do it.
It holds me in nicely as I walk, however, it is very conspicuous compared to other vests on the market. I do (as mentioned in my videos) feel like a war correspondent. I don’t know if it would be as conspicuous if I was running in it, but I also think it would be bulky to run in effectively.
I would wear it regardless, because I don’t generally care what people think, but if you were just starting out on your fitness journey and worried about what other people think, this isn’t the vest for you.
I do, however, think it is perfect for the gym. If you added this vest to your regular strength training routine, not only would you be working harder, but you’d also very quickly see improvements to core strength and overall power and endurance.
Walking with a weighted vest - My diary
I stared my walking week on a Tuesday, so that it fit with my schedule. Initially I loaded the vest with 8kgs of weight, and everyday I walked 1.5 miles. Here's my diary of those days, along with the other fitness activities I did.
Tuesday – 13 miles on the indoor bike first thing. My watch tells me I've put in 'moderate effort,' which I'm not happy about, so when I strap into my vest, I'm determined to walk briskly.
Wednesday – Weight training at home first thing, then I put on my weighted vest walk for walking the 1.5 mile loop. It feels slightly easier than yesterday, though I think that's because I know what to expect rather than any major advancements in my fitness levels. I also walk to my kettlebells class, but without the vest and what strikes me is how easy that feels.
Thursday – My legs hurt. I woke up full of energy, and did 14 miles on the indoor bike first thing. I work harder than I have done in previous sessions. Consider the fact that training for this bike ride might require more effort than I’d like to give. Cry inwardly. Don my weighted vest for walking my loop and decide to increase the weight to 10kgs, then come home and do 20 minutes of weights. It's after this that the burning starts in my legs and I am genuinely happy to be ferrying my children about in the car all evening so I can sit down.
Friday – I go to my personal training session first thing, and feel better for moving my aching legs. When the time comes for my weighted vest walk, I increase the weight to 12kgs and really feel the difference. I feel much more out of breath, but I'm pleased I keep the time the same as the previous walks. I am feeling stronger and as though I hold myself better as I walk.
Saturday – I walk to kettlebells wearing the vest at 7.30am. I feel full of energy and it feels great. Teach for 2 hours. Walk home in it. Things hurt.
Sunday – I walk with the vest early morning but it's my slowest one yet and more of a trudge than a brisk 1.5 miles. Later on, I walk 7 miles with my partner, and here's where I really notice the benefits of having used a weighted vest for walking. I fly through the walk (not wearing a vest), and he comments how quickly I’m moving. He's a lot taller than me, so covers more ground, but I'm the one leading the pace of the walk, and it feels easy.
Monday – Today is the last walk in my vest, although I’ll keep using it. I put the weight up to 14kgs. It's hard work, but I like that as it means I have room to improve and something to work towards.
Why should I use a weighted vest for walking?
You might read this and think I'm slightly mad for doing this challenge, but the fact is that there are many health benefits to using a weighted vest for walking. To find out more, I spoke to Emma Simarro.
Weighted vest for walking FAQ's with Emma Simarro, founder of Building Body Confidence
What happens when I walk with a weighted vest on?
When we add extra weight to an everyday activity, the body has to work harder to push against the additional resistance. This is how we build muscle, improve bone density, and increase cardio fitness and endurance. Anything that makes our bodies work harder is a good thing! Our bodies get accustomed to their current 'strain' levels.
A walk will have health benefits but won't typically build muscle because our muscles aren't being challenged beyond their current capacity. When we add extra weight, we're challenging our muscles to work harder, which is how we get stronger.
Is walking with a weighted vest effective?
They can be a great way to progress an everyday activity to something more challenging.
Weighted vests help us build muscle and improve bone mineral density, as well as our core strength, balance and stability; all of which reduce the risk of injury and falls as we age.
Weighted vests work many muscles, including our lower body, core, back and shoulders and because they are positioned around our middle, our stability and balance aren't compromised, making them a safe option for many women.
How heavy should a weighted vest be?
Before adding a weighted vest, it is important to wear it with the proper form, engaging your core and standing with good posture. If you have any lower back issues, get advice from your doctor or healthcare practitioner, as a weighted vest would put more pressure on your spine.
Likewise, I would advise slowly building up the weight and time you wear the weighted vest. It is recommended to start with 5-10% of your body weight, which is an appropriate level of strain without putting too much stress on your joints. You can gradually build it up from here once this feels less challenging, to a maximum of 20% of your bodyweight.
Is it better to walk with or without a weighted vest?
Walking is great for our mental and physical health, so if you are getting a daily walk (with or without a vest) then you're doing great! But from a physical perspective, as your body adapts to the physical challenge of walking, adding a weighted vest is a great way to increase the intensity of your daily walk.
Women in midlife need to be lifting weights to maintain healthy muscle mass and bone density, which are naturally declining as we age. These can lead to life-limiting conditions such as osteoporosis (brittle bones) and sarcopenia (muscle loss). Therefore, anything that adds extra resistance helps and doing this by walking is a great way to introduce women slowly to the idea of resistance-based training.
Weighted vests are particularly great as they are so versatile, easy to wear and affordable. Suddenly, your daily walk has extra benefits that could one day help save your life! So, in my opinion, walk with a weighted vest if you feel like you're ready to take the next step (literally!).
How to choose a weighted vest for walking
When it comes to choosing a weighted vest, there are some points to consider.
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What will you use it for? If you want a vest you can wear on the school run without looking too conspicuous, opt for one that looks more like a waistcoat. If you want one for a wide range of activities, something like the Mirafit is a great choice as you can easily adjust the weights.
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What is your starting point? Think about your fitness level before purchasing. If you don't have any experience of weight bearing exercise, for example, you'll need to opt for a lighter vest. However, as Claire found out when trying hers, you do get stronger quite quickly, so make sure there's room for you to progress.
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What sort of weights do you want? Vests can be either filled with sand, so are at a fixed weight, or have individual weights you can add or take away. This can be especially useful if you want to use it for different types of activities eg walking and fitness routines.
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Chest size. For women, the size of your chest will affect what sort of fastening you need on the vest. If you have a large bust, a vest with a central clip could be quite uncomfortable and you may prefer one with a velcro strap like the Mirafit.
The best weighted vests for walking
As well as the Mirafit weighted vest, the fitness market is expanding in this area. Read on for our top picks including the one that our editor Claire has been using.
Tested
The Xn8 Adjustable sports weighted vest is universal and suitable for both men and women. It comes in a variety of weights ranging from 3kg, 5kg, 8kg and 10kg. Our tester had never worn one before so went with a 5kg and although it felt heavy to hold in her hands it didn’t feel heavy when worn as a vest. “When worn properly the weight is evenly disturbed and feels really comfortable.”
It features 6 pockets that contain 6 iron-filled weights that can be easily removed. Our tester loved this feature. “I loved that I could change the weight depending on the activity I was doing. When running for example I took some weights out but when going on a walk I kept them all in.”
It also features two durable buckles to securely hug your chest, however our tester felt they wouldn’t for those with a large bust. “I’m quite small chested so the vest fits well across my boobs but if you have a larger bosom I think the buckle would be too tight and uncomfortable.”
This sports vest is said to enhance your running speed, muscular strength, endurance, help burn calories and maintain bone density. Our tester commented that she found it more comfortable for walking than running. “When running with this vest it does move about a bit. You can adjust the straps to make it tighter but you don’t want it to be too tight, as you wouldn’t be able to breathe properly. I find it more comfortable for walking. I don’t notice it moving, it’s comfy and I feel like it even improves my posture and makes me stand up straighter.”
This vest is suitable for nighttime runs and walks as it features visibility stripes and is made from a breathable fabric. What our tester loved the most was how versatile it was. “I wear mine to walk the dog, walk the kids to school, I clean the house with it on and sometimes do a food shop wearing it! I do feel like my core muscles are getting stronger and my back ache has improved.”
Pros
- Fully adjustable
- Glow in the dark stripes for nighttime use
- Comfortable for walking
Cons
- May not be suitable for those with a larger bust
- You can't buy any extrat weights, only remove them, so it's worth buying heavier to build up over time.
Best weighted vest for runners
Amazon This Proton weighted vest is a perfect option if you're looking for something a little less conspicuous. In fact, I've seen someone wearing one and thought they had a gilet on. It has a zip fastening, and is made of neoprene. So while it does stretch, it will be snug with the zip fastened, so bear that in mind.
The reflective nature of the material is great for runners or anyone walking in the dark, with the added stripes as well.
Like the Prosource and the XN8, it comes in a range of weights (3 - 10kgs) but the weight is fixed so you can't increase or decrease.
Customers really rave about the comfort of this vest, with one even saying it helps her anxiety when out walking. Another said "The shoulder fittings are extremely comfortable so no markings on your skin from wear. I'd definitely recommend this vest for anyone wanting to run or walk with some extra weight added."
Pros
- Snug zip up fastening
- Inconspicuous gillet style
- Reflective for safety
Cons
- Fixed weight
Best weighted vest for beginners
Argoswww.argos.co.uk
Exclusive to Argos, this weighted vest is great if you're new to weight training. At only 3kgs, it's one of the lightest available so you can get used to the increase and not feel too overwhelmed.
It's also good if you're larger across the chest, with one clip which is easily adjustable. It's made of soft neoprene and isn't too bulky so can be worn over or under a jumper.
Pros
- Lightweight ideal for beginners
- One adjustable clip strap so good for those with a larger chest.
- Soft neoprene, not too bulky.
Cons
- Fixed weight and relatively light, so you might need to upgrade as you progress.
Best weighted vest for fitness pros
Bulldog gear bulldoggear.com
This adjustable vest from Bulldog Gear is a cross between the Mirafit option and the other fixed weight options listed above. It doesn't have the range of weight selection that the Mirafit offers, but it is adjustable with plates that slide in and out of the vest.
It goes on over the head with breathable mesh interior to keep you cool. It's easily adjustable so you can make it as snug or as loose as you need. Lots of customers like the versatility of the adjustable weight, as we do, but some have said that it's bulky to wear when fully loaded. To be fair, this seems to be the case with the vests you can add weight to - the Mirafit was the same. However that, and the higher price point, is the trade off for being able to increase or decrease the weight easily.
Pros
- Adjustable - from 6.5 - 10kgs
- Over the head design with breathable mesh
- Weight plates that slide in or out
Cons
- Higher price point than other fixed weight options
Best weighted vest for those with a smaller chest
Amazon This Prosource weighted vest is inconspicuous and offers a double clip fastening, so it's a great option if you have a smaller chest. The weight is fixed, so you can't increase or decrease, but it available in a wide range of sizes (6 to 20lbs). Customers appreciate how easy it is to adjust and how comfortable it is to wear, with one saying " The weight distribution is well-balanced and feels secure, even when walking or running."
Another buyer pointed out that "this is easy to wipe down and keep clean," making it hygienic, especially if you've been sweating in it.
Pros
- Double clip fastening - ideal for women with smaller busts
- Not overly bulky so could be used for running
- Adjustable fit
Cons
- Fixed weight, so you can't increase or decrease
Next steps...
So the big question is, will I continue to wear the weighted vest for walking? Well, yes, although I think I’d do it when the weather is warmer. I liked the challenge; it made me get out for a walk every day and I really felt both the mental and physical benefits of that. So I’d definitely challenge myself to do that again at some point.
I also feel that right now, training for the cycling challenge, it will do my legs good to work harder on walks.
I will certainly use a weighted vest more in my strength training workouts at home. For exercises like lunges, squats and pullups, it’s useful to be able to add the extra weight so my endurance increases.
Here's my honest opinion - a weighted vest is not a necessity but it is a great way to add weights work to things you're already doing. They're versatile, easy to use and, as a fitness instructor, anything that encourages people to add more strength work into everyday life is a winner for me.
Becky Fuller is a senior digital writer for Yours.co.uk. She is also a fully qualified personal trainer and strength coach, specialising in fitness and wellbeing for over 50s. Prior to joining Yours, Becky was a fitness writer for Saga, and a freelance entertainment and theatre journalist. Becky is passionate about helping people to move well and discover the many benefits of strength training.
Emma Simarrois a personal trainer and the founder of Building Body Confidence. She offers personal training and group fitness classes online to help women improve confidence and feel their best.