Walking With A Weighted Vest Has Dramatically Improved My Cardio Fitness

The first weighted vest I owned looked like something Liam Neeson might wear to confront the people who had kidnapped his daughter. Blocky, heavy, and stuffed with weights, I managed to wear it for around a month’s worth of workouts before ultimately shoving it on Facebook Marketplace. I couldn’t have foreseen then that weighted vests—once reserved for CrossFitters—would shortly become key to the fit-girl content that floods my TikTok. That Facebook Marketplace shopper s gain. Now, a weighted vest is being touted as a ticket to better cardio ability, increased bone density, and increased muscle mass. Naturally, I wanted to try again.

After picking up my much sleeker 5-pound weighted vest from Omorpho, my first challenge was to get it home. The very obvious solution of just wearing it eluded me at the time, so I transferred the cumbersome box from shoulder to shoulder, instead. Once home, I committed to walking in it at least three times a week, keen to see if it would change how I felt. At the very least, I suspected it would add a little spice to my standard walk—something Holly Haywood, lead instructor at Third Space Soho, confirmed.

“Walking in a weighted vest adds additional resistance and increases the intensity of your workout without needing to change the pace or length of your walk,” she tells Vogue. So more bang for the same buck? I’m listening. “This can help improve cardiovascular fitness as well as muscular endurance,” she continues. “It can also have positive effects on bone density (similar to resistance training), which is especially important as we get older.”

What does it feel like to walk in a weighted vest?

Heavy, obviously. But fairly badass—like you’re Lara Croft, if Lara Croft liked to get her steps in before heading to work. The fact that it’s a vest means the weight is distributed evenly, and it leaves your hands free for, eg, Spotify-shuffling, firing off emails, or taking pictures of trees.

It’s sort of similar to carrying a heavy backpack, but less bulky, and with more comfortable padding. At 5 pounds, mine’s heavy enough to stop me slacking off, but not so heavy I’d be tempted to consider abandoning it mid-walk.

How to choose the right weight of a weighted vest

This will come down to a few factors: your base level of fitness, how much you weigh, and what you’re looking to get out of wearing one. “The general recommendation, as with most resistance training, is to start lighter and gradually build up as your strength and comfort with the vest improves,” explains Haywood. “A good starting point is around five per cent of your body weight.”

So as an example, a person who weighs 70kg could start with a vest that weighs between 3kg and 4kg. However, say this same 70kg person was already accustomed to strength training and lifting weights, and had a good level of cardiovascular fitness, then a 5kg or 10kg vest would be appropriate, too.

“If the vest is too heavy or worn incorrectly, it can put additional strain on joints such as knees, hips, and ankles,” she cautions. It can, she says, also have a negative effect on your form, which is the most important thing to focus on when exercising.

What are the benefits of walking in a weighted vest?

Lucie Cowan, cycle master trainer at Third Space, breaks down some of the big wins of wearing a weighted vest:

• Boosts cardiovascular demand
• Can increase calorie burn
• Helps to build muscle
• Can improve bone density
• Supports better posture and balance (when used correctly)

For menopausal and post-menopausal women, maintaining strong bones and muscle mass, both of which can decline as we age, is key.

My experience of wearing a weighted vest

Since becoming a vest devotee, my cardiovascular fitness has improved. I feel fitter when climbing stairs or walking long distances, and my Oura ring has reflected the positive changes: my “cardiovascular age” used to be six years below my actual age, and now it’s seven. Because I’m usually on a time crunch, the fact that it ramps up the challenge without extending my workout is ideal. But it does turn my morning walk from stroll to breathless trot, and I do usually need to shower afterwards, which is something to consider if you’re donning it before heading into the office.

Is there anyone who shouldn’t wear a weighted vest?

If you already struggle with sore, painful joints, wearing a weighted vest might not be the right thing for you. It can add strain and, if used incorrectly, can cause long-term issues and injuries. “It’s also important to consider underlying conditions before using a weighted vest,” says Cowan. “People with back, joint, or cardiovascular issues should consult a professional before adding load.”

Her last piece of advice is to take care not to overdo it. “More weight doesn’t necessarily mean more benefit. Sometimes, extra weight can compromise technique and reduce the quality of the movement.”

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