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Wearing This While Walking Boosts Calorie Burn And Muscle Growth

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Wearing This While Walking Boosts Calorie Burn And Muscle Growth

Whether you’re out for a hot girl walk or scrolling through TikTok, you might be spotting more and more women sporting a weighted vest during physical activity. The trend has taken off as a simple way to boost your daily steps, claiming benefits like burning more calories and building muscle. But does it live up to the hype? And more importantly, are the benefits of a weighted vest for walking worth the investment?

In short, yes. A weighted vest can be a practical, affordable, and effective way to level-up your existing fitness routine, with some of our top picks ringing in under $50 (more on this below). The added resistance that comes from a weighted vest increases the challenge of familiar exercises without the need to change form or add complex movements, according to Sarah Pelc Graca, CPT, a personal trainer and founder of Strong with Sarah Weight Loss Coaching. “A weighted vest transforms walking from a simple activity into a more challenging, full-body workout,” says Pelc Graca.

Whether you’re walking, running, or doing bodyweight exercises like squats or lunges, the extra resistance elevates the intensity. And unlike more traditional resistance equipment such as dumbbells or resistance bands, a weighted vest proposes a hands-free solution to up the ante of moves you’re already doing. “This added resistance helps increase cardiovascular intensity, build strength, and improve bone density, making it a versatile addition to fitness routines,” she says. Many women also use a weighted vest for weight loss since they burn more calories (we’ll dive deeper into this later on).

Sounds pretty good, right? Ahead, experts weigh in on the trend, along with how to properly incorporate a weighted vest into your routine.

Meet the experts: Sarah Pelc Graca, CPT, is a personal trainer and founder of Strong with Sarah Weight Loss Coaching. Hooman Melamed, MD, is an orthopedic spine surgeon and founder of The Spine Pro.

Benefits Of Walking With A Weighted Vest

  • Improves bone density. Walking with a weighted vest can promote healthy bone density, which is crucial for aging women, who face a higher risk of osteoporosis (a condition that causes bones to become weak and brittle), says Pelc Graca. “The added weight provides a mild form of resistance, encouraging bones to adapt and become stronger, and this type of weight-bearing exercise is particularly beneficial for women post-menopause, as bone density naturally decreases during this stage of life.”
  • Adds a strength training element. Walking is already great exercise, but incorporating a weighted vest turns a casual stroll into a strength-building exercise. “The extra weight increases the workload on muscles in the legs, glutes, and core, effectively blending strength training into a low-impact cardio routine,” says Pelc Graca. As a result, walking with a weighted vest is an accessible and simple way for women to enhance muscle tone and strength without needing to lift traditional weights, says Hooman Melamed, MD, an orthopedic spine surgeon and founder of The Spine Pro.
  • Boosts cardiovascular health. Wearing a weighted vest boosts the cardiovascular intensity of an average stroll by increasing your heart rate, in turn, improving overall stamina and heart health, says Pelc Graca. The harder the workout, the higher the heart rate, which also means your body can more efficiently move oxygen and blood to your muscles, says Dr. Melamed. This helps burn more calories, shed fat, lower cholesterol level, and reduce high blood pressure, he says.
  • Promotes better posture. A weighted vest engages your core muscles and encourages a more upright posture during walks, says Pelc Graca. The added weight requires stabilization from the abdominal and spinal muscles, leading to improved balance and a stronger core, which can be especially beneficial for women who spend a lot of time sitting or experience posture-related issues, she says.
  • Burns calories. If you’re on a weight loss journey, Dr. Melamed says a weighted vest burns more calories faster, while simultaneously building muscle. And the more muscle mass you have, the higher your resting metabolic rate is, allowing your body to burn more calories at rest, adds Pelc Graca.

How often should I wear a weighted vest?

When it comes to wearing a weighted vest for walking, experts recommend to start slow and progressively increase frequency and duration. “Prolonged use (several hours) can lead to joint strain, muscle fatigue, and posture issues if the weight is too heavy or worn for too long, so it’s important to gradually introduce weight and duration to avoid overloading your body,” says Pelc Graca.

You can technically wear a weighted vest every time you walk or work out, but it’s smart to progressively ease into a routine to get used to the added resistance. “Start by using a weighted vest one to two times per week on familiar walks to allow your body to adapt without overloading your muscles or joints,” says Pelc Graca. As you build strength and endurance, you can gradually increase the frequency to walking with a weighted vest on three to five times a week, or wearing it for bodyweight workouts, she suggests.

As for how long to wear it, it’s generally not recommended to wear a weighted vest for extended periods, especially if you’re a beginner. Initially, it’s best to limit your sessions to 10 to 20 minutes, or a moderate distance such as a mile, Pelc Graca says. “Over time, as your body adjusts to the added weight, you can increase the duration or distance of your walks, but gradually building up duration helps minimize the risk of injury.”

How To Choose The Right Weighted Vest

A lot comes down to current fitness levels and personal goals, but Dr. Melamed recommends beginners opt for a weighted vest that weighs no more than 10 percent of their body weight. For example, if you weigh 150 pounds, a 15-pound vest is the heaviest you should go. If you’re completely new to exercise, Pelc Graca recommends going even lighter and opting for a vest that weighs around five percent of your body weight (around seven pounds if you weigh 150 pounds).

Your vest should also fit snugly and securely to avoid extra movement during a workout. A poorly fitted vest can cause discomfort, throw off your balance, and result in poor posture, says Pelc Graca. Many vests also come with adjustable straps, which allows for a more personalized and comfortable fit.

Weighted Vest To Shop Now

Ready to invest? Here are some top picks, tested by WH editors and experts:

Omorpho G Vest + – 5 Lb.
Credit: Courtesy of Retailer

Offered in four sleek colorways and specifically designed to fit the contours of the female form, this is WH fitness editor Talene Appleton’s all-time favorite weighted vest (and a 2023 WH Fitness Award winner). The resistance layer even connects via Bluetooth to an app in which you can access daily workouts.

Hyper Vest PRO - 10 Lb.

Hyperwear Hyper Vest PRO – 10 Lb.
Credit: Courtesy of Retailer

“Known for its slim fit and adjustability, this vest is great for mobility and is a popular choice for both walking and more dynamic exercises,” says Pelc Graca. It also comes in a wide variety of sizes and weight to meet your specific needs.

On Sale

Short Weighted Vest - 20 Lb.

ZFOsports Short Weighted Vest – 20 Lb.

Now 11% Off

Credit: Courtesy of Retailer

“This vest offers adjustable weights and is praised for its durable construction,” says Pelc Graca. We also love the breathable mesh material and price point.

On Sale

Sport Weighted Vest - 12 Lb.

Aduro Sport Sport Weighted Vest – 12 Lb.
Credit: Courtesy of Retailer

If you’re a beginner and looking for something simple, this weighted vest is an excellent starting point. The weight rests between your shoulders and the adjustable band allows for a comfortable fit around your chest.

    Potential Drawbacks Of Wearing A Weighted Vest

    • Joint and muscle strain. Walking with a weighted vest is generally pretty safe for most folks, but overdoing it can lead to joint strain, especially in the knees, hips, and lower back, says Pelc Graca. “The added weight increases the load on these joints, which can lead to overuse injuries, particularly if the vest is too heavy or used too frequently.” Those with existing joint problems such as arthritis, chronic knee, hip, or back pain should check with their healthcare provider before trying a weighted vest since the added load can increase stress, potentially worsening the condition or causing injury, she adds.
    • Poor posture. If your vest is improperly fitted or too heavy, it can do funky things to your posture. “Carrying excessive weight—especially if it’s ill-fitting—may cause you to hunch forward or alter your natural walking gait, leading to back or neck pain, and incorrect posture can strain the spine and affect overall body mechanics,” Pelc Graca says. Pregnant women should also avoid weighted vests since it can place unnecessary strain on the lower back and abdomen, exacerbating postural issues or lower back pain (which are already common during pregnancy), she says.
    • Increased risk of injury. Using a weighted vest during walking increases the intensity of the workout, but if done without proper progression, it can lead to overtraining injuries like muscle strains or tendonitis, Pelc Graca says. “People new to resistance training may push too hard, too fast, which is why starting with a lighter load and gradually increasing the weight is critical for success.” Those with osteoporosis should also be extra cautious when using a weighted vest since the risk of fractures or bone injury increases with improper use, she adds.
    • Discomfort and chafing. Wearing a weighted vest for extended periods can cause discomfort or chafing, particularly around the shoulders and chest, and particularly if the vest doesn’t fit you right, notes Pelc Graca. Fortunately, she says this can be mitigated with proper fit, padding, and moisture-wicking clothing. WH editors recommend looking for a vest with an adjustable design to ensure a comfortable fit.
    • Muscular imbalance. If the vest doesn’t distribute weight evenly or is worn incorrectly, it can lead to muscle imbalances, says Pelc Graca. As a result, the uneven weight distribution can cause asymmetry in the body, leading to compensatory movements that may stress certain muscles or joints disproportionately, she says.

    To minimize risks, Dr. Melamed says to always warm-up, start with a lighter weight, ensure proper fit, and progressively increase resistance. You should also focus on maintaining good posture when walking or exercising with a weighted vest to reduce the risk of back strain, adds Pelc Graca. Keep your shoulders back, chest up, and core engaged to prevent rounding your spine or slumping forward.

    How To Incorporate A Weighted Vest Into Your Routine

    Aerobics Exercise

    Wearing a weighted vest while walking, running, or climbing stairs is a simple way to boost cardiovascular fitness and build strength in the lower-body and core, says Pelc Graca. If you have access to a treadmill, the 12-3-30 workout with a weighted vest is an efficient workout if you’re short on time. Walking isn’t the only way to use a weighted vest, so Pelc Graca says it’s worth experimenting with different styles of training (directly below!) to shake things up.

    Bodyweight Exercises

    A weighted vest can add intensity to common bodyweight exercises, making them more effective for building strength and endurance, says Pelc Graca. Try adding the vest to squats, pushups, lunges, and planks, or join the Women’s Health+ Ultimate 4-Week Bodyweight Challenge for a full program of workouts that are weighted vest-friendly!

    Plyometrics

    For a dynamic workout that combines strength and cardiovascular benefits, Pelc Graca recommends incorporating a weighted vest into plyometric exercises (jump training). Examples of movements you could do include jump squats, high knees, butt kickers, and box jumps.

    High-Intensity Interval Training

    Incorporating a weighted vest into a high-intensity interval training (HIIT) workout can enhance caloric burn and increase the cardiovascular challenge, says Pelc Graca. Her suggestion? Combine exercises like burpees, mountain climbers, and jumping jacks with short bursts of effort and minimal rest between sets.

    Resistance Training

    If you’re looking to boost the intensity of your resistance training, try wearing a weighted vest during exercises such as pullups, chinups, or triceps dips, says Pelc Graca. Not only will it increase difficulty, but the vest provides continuous resistance throughout the workout, forcing your muscles to work harder to support the added weight, she says.

    Can walking with a weighted vest help with weight loss?

    Yes. A weighted vest can absolutely help with weight loss (if that’s your goal), since it enhances caloric burn and builds muscle, Dr. Melamed says. The added resistance makes your muscles work harder during walks (or any exercise), and this additional effort requires more energy, leading to increased calorie expenditure, says Pelc Graca. In fact, adding even a small amount of extra weight can kick your heart rate and oxygen consumption up a notch, resulting in a higher calorie burn compared to walking without the added resistance, she says. Not only will this challenge your cardiovascular system, but it helps support fat loss over time.

    Walking with a weighted vest also helps build lean muscle, especially in your legs and core, and more muscle mass means a higher resting metabolic rate (a.k.a. the number of calories your body burns at rest), explains Pelc Graca.

    Headshot of Andi Breitowich

    Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.  

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