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Walking is one of the most underrated forms of exercise. It’s low-impact, easy to start, and great for overall health. But if you want to take it up a notch, adding a weight vest can be a game-changer. Whether you’re looking to burn more calories, strengthen muscles, or improve endurance, a weighted vest can help you maximize your walking workouts.
Why Walk with a Weight Vest?
The weight adds extra resistance to your body, making your muscles work harder with every step. This increased effort leads to a variety of benefits, including:
- Higher calorie burn – More weight means more energy expenditure.
- Improved cardiovascular fitness – Your heart and lungs work harder to support the added weight.
- Increased bone density – The extra load can help strengthen bones and reduce the risk of osteoporosis.
- Enhanced strength and endurance – Walking with resistance engages your core, legs, and back more than regular walking.
Weight Vest Walking for Fat Loss
If you’re looking to burn more fat, a weight vest can make a big difference. Studies show that carrying extra weight while walking increases energy expenditure without requiring a faster pace or longer duration [source].
One study found that people who walked with such a vest, that was 10% of their body weight, burned up to 12% more calories than those who walked without one. This means you can get more results in less time without adding stress to your joints like running might.
Building Strength and Endurance with a Weight Vest
Adding a weight vest isn’t just for fat loss—it can also help build muscle and stamina. The additional resistance forces your body to recruit more muscle fibers, especially in your legs, core, and back. Over time, this helps you increase strength and endurance, making other physical activities feel easier.
If you’re training for a hiking trip or a long-distance event, walking with one of these vests can prepare your body for the challenge. It mimics the effect of carrying a backpack and improves your overall aerobic capacity.
How to Start Walking with a Vest
Before strapping on a weighted vest, it’s important to ease into it to avoid strain or injury. Here’s how to do it safely:
- Start light – Use a vest that’s around 5-10% of your body weight before increasing.
- Maintain good posture – Keep your back straight and engage your core to prevent strain.
- Increase gradually – Start with shorter walks (15-20 minutes) before progressing to longer sessions.
- Choose the right vest – A well-fitted vest ensures comfort and reduces unnecessary strain.
Best Weight Vests for Walking
If you’re ready to add a weight vest to your walks, here are two options that I use myself:
- Perfect Fitness Weighted Vest – A solid, adjustable vest with even weight distribution. This vest is the best balance between weight (this is 40 pounds), cost, and bulk. Most heavier vests end up being both expensive and bulky. I wanted neither. I have been pleased with this option.
- Apexup Weighted Vest – A comfortable, lightweight option great for beginners. This vest is available in a wide range of weights. I use the 30 pound model. At 30 pounds the shoulder straps can get a little uncomfortable after about an hour, but otherwise it is a great product.
Both are great choices depending on your fitness level and goals.
Common Mistakes to Avoid
When walking with a weight vest, watch out for these mistakes:
- Using too much weight too soon – This can lead to poor posture and injury.
- Walking with bad form – Slouching or leaning forward can cause back pain.
- Ignoring recovery – Your body needs time to adjust to the added resistance.
Final Thoughts on Walking with a Weight Vest
A weight vest can transform your walking routine by boosting calorie burn, building strength, and increasing endurance. Whether you’re walking for fitness, weight loss, or performance, adding extra resistance is a simple yet effective way to level up.