Table of ContentsView AllTable of ContentsMuscles WorkedBenefitsDoes It Help Weight Loss?DisadvantagesWho Should AvoidWhat to Look forHow to Walk With a Weighted Vest
Table of ContentsView All
View All
Table of Contents
Muscles Worked
Benefits
Does It Help Weight Loss?
Disadvantages
Who Should Avoid
What to Look for
How to Walk With a Weighted Vest
Walking is a popular form of exercise and a great way to improve your health. As an easily accessible activity that requires no equipment, walking decreases the risk of type 2 diabetes, cardiovascular disease, and dementia, improves mental well-being, and increases longevity.
Wearing a weighted vest while walking can add a challenge and some of the benefits of strength training to a walking routine. It may have benefits for weight loss, but it also can have disadvantages
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Which Muscles Does Walking With a Weighted Vest Work?
A weighted vest increases your body weight, making the muscles you use to walk work harder. These muscles include those that move your ankles, knees, and hips, such as:
The muscles of theback and corethatsupport postureduring walking, such as theerector spinae(a string of muscles that run alongside your spine) and abdominal muscles, must also work harder while wearing a weighted vest.
7 Evidence-Based Benefits of Walking With Ankle Weights
Weighted Vest Benefits
Increases Workload
For people who are limited to low-impact activities such aswalking, adding a weighted vest is a great way to vary the activity and add challenges.
Helps Build Bone Density
The extra weight from a vest puts more stress on the bones, helping to build bone density. For people who are walking to lose weight, a weighted vest can help mitigate theloss of bone massthat occurs with weight loss, especially in those over 65.
Burns More Calories
A weighted vest increases the amount of energy spent while walking. The extra weight increases the heart and respiration rates during exercise. The muscles must also work harder, increasingmetabolism(energy expenditure).
Improves Balance
Builds Muscle
Adding weight training exercises to physical activity can build muscle and increase your metabolic rate. Walking with a weighted vest adds weight to the exercise, thus increasing lean body mass and improving leg strength.
Improves Cardio
Wearing a weighted vest increases the aerobic intensity of walking—elevating the heart rate and increasing oxygen consumption. These two factors improve cardiovascular endurance over time.
Boosts Balance and Agility
A study of young soccer players showed that warming up with a weighted vest improvedagility. The athletes were better prepared to keep up with the demands of a soccer game, which includes sprinting and repeatedly changing direction while running.
Improves Core Strength
Walking uses the muscles of the core—the abdominal and spinal muscles. Adding extra weight to the activity improves core strength.
Does Walking With a Weighted Vest Help You Lose Weight?
Over time, walking regularly with a weighted vest can improve lean mass, adding muscle to the body. Muscle mass increases metabolism, which can help you burn more calories while at rest and lose more weight.
Disadvantages of Walking With a Weighted Vest
Though there are many benefits of walking with a weighted vest, there are disadvantages to consider as well.
Risk of Injury
Adding weight to any activity can increase the risk of injury. Overdoing the weight or the amount of time you spend walking while wearing the vest can strain the joints and muscles, which can lead to injury.
Some people have also reported that wearing a weighted vest can cause lower back pain or soreness.
May Create Posture Problems
Creates a Limited Range of Motion
For some people, wearing a weighted vest might limit theirrange of motion. Certain vests are more rigid, making it difficult to take full walking strides with proper arm swinging.
In some cases, a weight vest can also limit chest expansion when breathing. For some people, a lack of strength can also make it harder to maintain a full range of motion while wearing a weighted vest.
Not Comfortable in the Summer Heat
Weighted vests add another layer of clothing, and the weight itself does not allow for much breathability in the fabric. Wearing a vest in the summer heat may not be comfortable.
Who Should Avoid Using Weighted Vests?
Some people should avoid using weighted vests. If you are wondering if a weighted vest is right for you, talk to a healthcare provider. In general, people with certain conditions should avoid wearing weighted vests. These include:
What to Look for in a Weighted Vest
When looking for a vest, there are various factors to consider, such as:
How to Incorporate a Weighted Vest in Your Walking Routine
Before you use a weighted vest, ensure you havedeveloped good walking postureand technique.You want to walk upright, not bent forward or sitting back on your hips.
You may want to check with a personal trainer or knowledgeable friend to ensure your walking posture is good both when walking without the vest and when walking with the vest.
When adding a weighted vest to your walking routine, start slowly.At first, you may only be able to walk for five to 10 minutes with the vest. Over time, try increasing the amount of time you spend wearing the vest and the distance you go while wearing it.
As you get used to wearing the vest, you can increase the time you spend walking with it and even vary the terrain, such as walking up a hill.
Summary
Adding a weighted vest to your walking routine has many benefits. A weighted vest works the leg, ankle, and core muscles.
A vest can also build bone density, increase muscle mass, burn more calories than walking alone, and improve balance and core strength. A weighted vest can also help you lose weight.
Though walking while wearing a weighted vest has many benefits, it also has disadvantages. These include a higher risk of injury, posture problems, limited range of motion, and discomfort while walking in higher temperatures. People with injuries or chronic pain and pregnant people should avoid wearing a weighted vest while walking.
When choosing a weighted vest, look for one that’s comfortable, easy to put on and take off, and the appropriate weight. When beginning a walking routine with a weighted vest, start slowly and build up the amount of time and distance you cover.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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