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Home » Weighted Vest Walking Benefits – Are There Any?

Weighted Vest Walking Benefits – Are There Any?

Weighted vest walking. Man in weighted vest.

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There seems to be a lot of conflicting information out there when it comes to weighted vest walking benefits.

Some people swear by them, while others say they’re not worth the time or money.

So, what’s the truth? Are weighted vests beneficial for walking, or is it just another fitness fad?

In this post, we’ll explore the benefits and risks of weighted vest walking and help you decide if it’s right for you. Stay tuned!

Benefits of walking and working out with a weighted vest.

Let’s start with the benefits of weighted vest walking:

Increased calories burned 

When you wear a weighted vest while walking, you’ll burn more calories due to the extra resistance. (1)

In a study of 13 women, it was found that wearing a weighted vest at 2.5 mph resulted in a 12% increase in kilocalorie expenditure.

With that being said this is a very small study and more research needs to be done in order to confirm these results.

Increased muscle mass

Walking with a weighted vest can help you build muscle mass. This is due to the extra resistance that your muscles have to work against.

One study looked at the effects of an at home exercise and a weighted vest walking regimen on 19 participants with a mean age of 67 years old.

The results showed that the group who did the at home exercise and weighted vest walking regimen had an increase in muscle mass. (2)

Increased bone density 

Walking with a weighted vest may help increase your bone density.

Another study took 36 seniors with an average age of 69 and split them into two groups.

The first group participated in a 1-hour exercise program per week with a weighted vest. The second group did the same however no weighted vest.

The research showed, “Bone density increased by 1% in the vest group and decreased by 0.6% in the controls.” (3)

Reduced risk of falling

Older adults who walked and worked out with a weighted vest are at a reduced risk of falling.

One study took 18 women with an average age of 69 and split them into two groups.

The first group participated in a 32-week exercise program with a weighted vest. They did three one-hour workouts per week. The second group did no exercise.

The results showed that the exercise group had a significant improvement in Balance. (4)

Increased strength

The extra resistance of the weighted vest can help you build muscle strength and endurance.

A study that compared weighted vest push up to the conventional bench press, found no difference in muscle activation between the two workouts.

“The main findings of this study demonstrate no differences in kinematics and muscle activation between the two exercises and that the different loads had the same effect upon both push-up and bench press in experienced resistance-trained men.” (5)

Improved speed 

Wearing a weighted vest while walking can help you increase your speed. This is due to the extra resistance that the vest provides.

In a systematic review of wearing a weighted vest (5-40% of body mass) while training sprints and running performance.

The research showed improvements in running velocity and times. (6)

Weighted vest walking benefits, while they’re not as well-researched as some other methods, show that there are some potential benefits to using them. 

However, as with any fitness program, it’s important to consult with a doctor before starting any new routine.

What weighted vest is right for me.

When it comes to weighted vests, there are a few things you need to consider before making a purchase. Here are a few tips to help you choose the right vest for your needs:

Size 

Make sure to choose a vest that is the correct size for you. It should fit comfortably and not be too tight or too loose.

Weight 

The weight of the vest should be based on your personal fitness goals. If you’re just starting out, choose a lighter vest. If you’re looking to build muscle and are a little further along your fitness journey, choose a heavier vest.

You can find weighted vests from as low as 6-8 pounds all the way up to 100 pounds. Plus there are certain brands that offer adjustable weighted vests.

Material

The material of the vest is also important to consider. Some vests are made with breathable materials, while others are not. If you plan on wearing the vest for long periods of time, make sure to choose a breathable option.

Price

Weighted vests can range in price, so be sure to choose one that fits your budget.

I found the cheapest weighted vest costing 22.99 on amazon.

The most expensive one I found was 219.99 also on amazon.

 As an Amazon affiliate, if you click on one of the links, I may receive a commission, at no cost to you.

Reviews 

Be sure to read reviews before purchasing a weighted vest. This will help you to find the best vest for your needs.

When shopping for a weighted vest, it’s important to consider the size, weight, and material of the vest. 

The Risks of Walking With a Weight Vest

Walking with a weighted vest can be a great way to improve your fitness level, but it’s important to be aware of the risks associated with this type of exercise. 

Here are a few things to keep in mind:

1) Make sure the weight of the vest is appropriate for your fitness level. If it’s too heavy, you could strain your muscles or joints.

2) Start slowly and gradually increase the amount of time you wear the vest. If you start too quickly, you could tire yourself out or even injure yourself.

3) Be sure to stay hydrated while wearing the vest. The extra weight can cause you to sweat more, so it’s important to drink plenty of fluids.

4) If you start to feel pain while wearing the vest, stop and rest. Walking with a weight vest is a great workout, but it’s important to listen to your body and take breaks when needed.

5) Be aware of your surroundings. If you’re walking in an area with traffic, make sure to stay aware of your surroundings and be cautious when crossing the street.

Always talk to your doctor before starting any new fitness routine, especially if you have any pre-existing medical conditions. With these risks in mind, weighted vest walking can be a great way to improve your fitness level!

Walking with a weighted vest can be a great way to improve your fitness level, but it’s important to be aware of the risks associated with this type of exercise. 

How to wear a weighted vest

Wearing a weighted vest is simple. Start by putting on the vest and adjusting it so that it fits snugly but comfortably.

Then, add the weight to the vest according to your desired level of resistance. Once the vest is weighted, you’re ready to start walking!

When wearing a weighted vest, it’s important to make sure that it fits comfortably. The vest should be the correct size and not too tight or too loose.

It’s also important to choose a weight that is appropriate for your fitness level. If the vest is too heavy, you could strain your muscles.

Start slowly and gradually increase the amount of time you wear the vest. If you start too quickly, you could tire yourself out or even injure yourself.

Be sure to stay hydrated while wearing the vest. The extra weight can cause you to sweat more, so it’s important to drink plenty of fluids.

If you start to feel pain while wearing the vest, stop and rest. 

Walking with a weight vest is a great workout, but it’s important to listen to your body and take breaks when needed.

Does walking with a weighted vest build muscle

Research is very limited supporting walking alone while wearing a weighted vest and building muscle.

However, there are several studies that support strength training with a weighted vest and the ability to build muscle.

For example, one study found that men who performed resistance training with a weighted vest were able to increase their muscle mass and strength, equal to, men who did conventional strength training.

Therefore, the combination of weighted vest walking and strength training could be an effective way to build muscle.

Weighted vest for strength training

A weight vest can also be a great tool for strength training.

When wearing a weight vest, you are placing more resistance on your body than you would normally.

This increased resistance helps to build muscle and strength over time.

Additionally, weighted vest walking can help to improve your cardiovascular health by increasing your heart rate and breathing.

Weighted vests can be easily added to a variety of strength-training exercises.

For example, you can use a weight vest to add resistance to push-ups, sit-ups, and squats.

Additionally, you can use a weight vest to make running and walking workouts more challenging.

If you’re looking for a way to increase the intensity of your strength-training workouts, then consider adding a weight vest to your routine. 

Weighted vest for losing weight

The added weight of a weighted vest helps to increase the number of calories burned during exercise.

This is because the added weight forces your body to work harder, which in turn, increases your heart rate and breathing.

However, research is showing that the increase in total calories burned seems to be dependent on the weight of the vest and the speed at which someone walks.

In a study of 13 untrained adult females, each person was assigned to a with no vest, 10% of body weight, and 15% of body weight weighted vests.

Each session was on a treadmill at a 2.5 mph pace and the incline was increased by 0%, 5%, 10%, and 15%.

Results indicated that at 0% incline, only the 15% body weighted vest increased metabolic demand (Calories burden) 

As the incline increased, all three groups began to see an increase in metabolic demand with not much difference between the 10% and 15% body weight vested group. (1)

Weighted vest walking for fat loss

When it comes to weighted vest walking for fat loss, there are a few things you need to know.

First and foremost, weighted vest walking is an excellent way to burn fat. In fact, it’s one of the best exercises (walking specifically) you can do for weight loss.

Not because walking or walking with a weighted vest is going to burn the most calories.

However, it is something you can do consistently on a regular basis.

That’s why weighted vest walking is one of the best exercises for fat loss – because you can do it every day.

Second, when you walk with a weighted vest, you are actually working against gravity.

The added weight of the vest makes you work harder, which in turn, increases your heart rate and may burn more calories.

And lastly, weighted vest walking provides you with extra resistance that may also help to build muscles. The more muscle you carry, the more energy you will use at rest.

When you combine all of these benefits, it’s easy to see why weighted vest walking is a great exercise for fat loss.

Always consult with your doctor before starting any new exercise program. 

weighted vest walking may be a great way to lose weight, but it’s important to make sure that it’s safe for you to do. 

Your doctor can help you make sure that you’re taking the right steps to achieve YOUR weight loss goals.

Weighted vest walking for beginners

If you’re new to walking with a weight vest, start with a lightweight. This will help you get used to the added weight. 

As you get stronger, you can gradually increase the amount of weight you’re using.

When starting out, it’s also important to focus on proper form. Remember to keep your shoulders back and your core engaged. This will help you maintain good posture and prevent any injuries.

Finally, be sure to warm up before starting your weighted vest walking routine. This will help you avoid any strains or pulled muscles.

As with any new exercise program, always consult with your doctor before starting weighted vest walking. 

This is especially important if you have any medical conditions or are pregnant. your doctor can help make sure that weighted vest walking is safe for you and give you some tips on how to get the most out of this type of exercise.

Weighted vest walking tips

If you’re looking to level up your walks and you are considering adding a weighted vest to your walking routine. 

Here are five tips for walking with a weighted vest:

  1. Start with a lightweight if you’re new to weighted vest walking. This will help you get used to the added weight and prevent any injuries.
  2. Walk at a brisk pace. You want to be able to maintain a conversation while you’re walking.
  3. Increase the weight gradually as you get stronger.
  4. Always consult with your doctor before starting any new exercise program.
  5. Have fun and enjoy your workouts! 

FAQ’s

The bottom line

Walking with a weighted vest is an excellent way to get in shape, lose weight, and level up your walks.

The key is ensuring that it fits properly so that you can walk at a brisk pace without feeling like you’re being weighed down.

When starting out, it is best to use a weight that is appropriate for your fitness level.

As you get stronger, you can gradually increase the amount of weight you are using.

Be sure to always consult with your doctor before starting any new exercise program, including weighted vest walking.

Another great thing about weighted vest walking is that you can do it almost anywhere. All you need is a good quality vest and a safe place to walk.

This makes it a great option for those who don’t have access to a gym or other workout equipment.

So, what are you waiting for? Get out there and start reaping the many benefits of weighted vest walking!

This article is for informational purposes only and should not be taken as medical advice. Please consult with a physician before making any changes.

If you’re looking to improve your diet, lose weight, or just live a healthier life, look no further than Noah’s Nutrition. I am Noah a registered dietitian and can help you every step of the way with personalized nutrition coaching. Visit our website today!

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