It was a brisk, wintry day in January when I was first asked this habit-changing question. My dear friend and Wednesday walk-and-talk-companion, started our phone call with a deeply curious tone, as she asked, “Asja, do you have a weight-vest?”
Taken completely off-guard, I listened closely as she explained that she wears hers regularly while walking to add resistance and she loves how it amps up the intensity of her movement.
Intrigued, it wasn’t long before I suited up in my husband’s oversized tactical style vest and set out on my first weighted walk. I chose to start with 20 pounds and while it took some getting used to, I was hooked!
The weight was manageable for my 150-pound frame, core and leg strength, as well as my cardiovascular capacity. While the vest didn’t feel too oppressive, I was mindful of my posture and stride to make sure I wasn’t compromising either to account for the load.
The morning after my first walk, I climbed out of bed feeling a bit more stiff than usual through my right hip, calf, and foot. It’s an area where I’ve been experiencing some tightness for a while, so I wasn’t surprised that the added weight had exacerbated it. Over the next few days, I did some extra stretching and got my RMT to dig into the muscles. I’m happy to report that with that extra care and attention that the tightness hasn’t worsened after subsequent walks.
It’s now been several weeks and walking with my vest has become a part of my routine. It makes hills a little harder and I have to stay focused to keep up my typical speed on the flat—both of which make me feel like I’m getting more out of my walks. I don’t wear my vest every day, but I do incorporate it into at least three of my weekly walks, recognizing that too much of a good thing isn’t always a good thing.
Wearing a weight vest to workout is not new—CrossFit athletes, for example, have been strapping them on to train and compete for as long as I can remember—but my google searches show that donning a weighted vest for walks rose to fame last year. I seemed to have missed the memo and maybe you did too! Or maybe you saw it but didn’t think it was practical for you. If you’re now finding yourself weight-vest-curious, keep reading as I break down the pros, the cons, and the cautions.
The Pros
Time efficient: If you’re trying to make the most of the time you have for movement, using a weighted vest to increase the intensity of your activity is a great, time efficient idea.
More time under tension: This helps strengthen muscles and bones over time, making it a great alternative to gym-based resistance training.
Great for cardiovascular health: If you keep up your walking pace, the added weight will make you work a little harder. This can be great for your heart and lungs, boosting that all-important cardiovascular capacity.
More calories burned: Although a weighted walk is not going to net you hundreds of extra calories burned, it will increase the energy you use to walk the same distance without an added load. If you’re aiming to build a calorie deficit into your day, the vest can give you a slight edge.
The Cons
You’ll be reminded of your imbalances, injuries, and tight spots: Like I mentioned from my own experience, adding weight to your walk will light these up. Don’t ignore any pain or discomfort that arises as whatever ails you won’t spontaneously get better with the added load. Stretch, mobilize, and seek therapeutic support if needed.
You might not feel the same about your walks: Given the added stimulus, your walks will become a tad bit uncomfortable. If you have an all-or-nothing mindset, you might feel that walking without it isn’t intense enough anymore, but your weighted walks now feel daunting—so, you don’t go at all! If this sounds like something your sneaky brain might do to you, remind yourself that not every walk needs to be a weighted walk. A regular walk is enough!!
The Cautions
Check your surfaces: Strapping a weight vest on has the potential to throw your balance off, making falls more likely. Be particularly mindful if the conditions are slippery or the ground is uneven.
Supportive footwear: The extra pressure a weight vest can add to your feet means you need to wear footwear that has proper arch support and a good cushion.
Check with your doc: If you have any medical issue that might be negatively influenced by increasing the tension your body is under or ramping up your cardiovascular strain, talk with the appropriate medical professional before giving a weighted vest a try. Be especially cautious if you have disc degeneration or joint issues.
Start slow: Test your new toy out with a short walk before you go all in. Wait a day or two to see how your body responds before you set out for walk number two. Over time, slowly increase the duration of your walk and/or add more sessions weekly. As I said before, too much of a good thing can be too much of a good thing.
Ready to give it a go?
If you’ve read this far and you’re ready to amp up your walk with a vest, but you’re not sure what style is right for you, I’ve tested two versions.
One design fits like the straps of a backpack, which are thick and contain weighted fill. There are clips in front so you can adjust the vest, so it fits snugly around your chest. This style is easy to get on, fits well under a jacket or sweatshirt, and isn’t restrictive or particularly hot. It’s also the more economical option. My 20-pound version cost about a hundred bucks.
On my first walk, I felt the pressure of the load through my traps and shoulders, but it was less bothersome on my second jaunt. The major drawback of this version is that it is NOT adjustable. The weight that you buy is the only weight this vest will ever be.
I originally tested out my husband’s tactical style vest. If you opt for this type, it may contain weighted
plates or small bags of sand that fit in pockets across the front and back. This design allows you to adjust the load to match your abilities and goals. The other benefit is that it belts around your core, so the weight is supported by your torso rather than by your shoulders alone. This may be a better version for you if you have neck or shoulder issues.
I did find this style more difficult to get in and out of and it was awkward to get under my winter jacket. Tactical style vests cover more of your torso, so they’ll be hotter than the strap-only style. They’ll also take more of a toll on your budget, with the average cost coming in between $200 and $400. But they do look super fierce!
A third option is to grab a backpack and fill it with heavy books, cans, or even a 4L water jug. This “rucksack” option is great if you want to test out the idea of weighted walks, without investing in a new piece of equipment. You can also use this option to test different loads before committing to something that might not be right for you.
Whether you decide to go with either vest or the rucksack option, incorporating wight into your walking routine offers a simple yet effective way to elevate your fitness. By increasing calorie burn, boosting cardiovascular health, and providing a time-efficient resistance training alternative, weighted walks can help you maximize your movement, while also supporting bone density. Just remember to start slow, listen to your body, and choose the right vest for your fitness level and goals.
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