I love walking, but some days, especially when I’m stuck at my desk, my step count is embarrassingly low. So, when I was asked to write about weighted vests for walking, I saw it as the perfect excuse to move more.
I already teach kettlebells three times a week and cycle on a regular basis, so I’m coming into this challenge with a decent fitness base. But adding extra weight to my daily walks? That’s a whole new experience.
I have used a weighted vest before, but only in personal training sessions to do pullups. However, our editor has recently invested in one which she is loving, so I decided to give it a go too.
For the next seven days, I walked 1.5 miles a day in the vest to see what kind of difference it makes. Will it boost my fitness, make my walks more challenging, or just leave me feeling exhausted? Plus, I’ll be looking at the benefits of weighted vests if you’re thinking of trying this yourself. Let’s see how it goes!
My weighted vest for walking
The team at Mirafit have sent me a weighted vest to try. The vest has little pockets to add individual 1kg weights, all the way up to 20kgs if you wish. According to Personal Trainer Emma Simarro, founder of Building Body Confidence, it’s best to start with 5 – 10% of your bodyweight so that means that I should start by walking with 3-6kgs.
Tested
Pros
- Can add (or take away) weights in easy 1kg blocks
- Easy to slip on over head
- Snug, strong velcro fastening
Cons
- Very conspicuous and bulky
- Hard to take off overhead when heavy
There are many things I love about the vest. You can alter the fastening, so it can go over as many layers as you need, and you can make it snug so it doesn’t slip as you move. I love the option of adding or taking away as many weights as you need. The individual weights are easy to put in and out of the pockets, although the Velcro across the top of the pockets is very strong, so I’d recommend either loading it before you put it on, or getting someone else to do it.
It holds me in nicely as I walk, however, it is very conspicuous compared to other vests on the market. I do (as mentioned in my videos) feel like a war correspondent. I don’t know if it would be as conspicuous if I was running in it, but I also think it would be bulky to run in effectively.
I would wear it regardless, because I don’t generally care what people think, but if you were just starting out on your fitness journey and worried about what other people think, this isn’t the vest for you.
I do, however, think it is perfect for the gym. If you added this vest to your regular strength training routine, not only would you be working harder, but you’d also very quickly see improvements to core strength and overall power and endurance.
Walking with a weighted vest - My diary
I stared my walking week on a Tuesday, so that it fit with my schedule. Initially I loaded the vest with 6kgs of weight, and everyday I walked 1.5 miles. Here's my diary of those days, along with the other fitness activities I did.
Tuesday: Let's get moving: 13 miles on the indoor bike first thing. My watch tells me I've put in 'moderate effort,' which I'm not happy about, so when I strap into my vest, I'm determined to walk briskly.
Wednesday: Getting stronger! – Weight training at home first thing, then I put on my weighted vest walk for walking the 1.5 mile loop. It feels slightly easier than yesterday, though I think that's because I know what to expect rather than any major advancements in my fitness levels. I also walk to my kettlebells class, but without the vest and what strikes me is how easy that feels.
Thursday: Aching legs!! – My legs hurt. I woke up full of energy, and did 14 miles on the indoor bike first thing. I work harder than I have done in previous sessions. Don my weighted vest for walking my loop and decide to increase the weight to 10kgs, then come home and do 20 minutes of weights. It's after this that the burning starts in my legs and I am genuinely happy to be ferrying my children about in the car all evening so I can sit down.
Friday: Increasing the weight – I go to my personal training session first thing, and feel better for moving my aching legs. When the time comes for my weighted vest walk, I increase the weight to 12kgs and really feel the difference. I feel much more out of breath, but I'm pleased I keep the time the same as the previous walks. I am feeling stronger and as though I hold myself better as I walk.
Saturday: Battling with fatigue – I walk to kettlebells wearing the vest at 7.30am. I feel full of energy and it feels great. Teach for 2 hours. Walk home in it. Things hurt.
Sunday The payoff becomes apparent – I walk with the vest early morning but it's my slowest one yet and more of a trudge than a brisk 1.5 miles. Later on, I walk 7 miles with my partner, and here's where I really notice the benefits of having used a weighted vest for walking. I fly through the walk (not wearing a vest), and he comments how quickly I’m moving. He's a lot taller than me, so covers more ground, but I'm the one leading the pace of the walk, and it feels easy.
Monday: Digging deep for the last day – Today is the last walk in my vest, although I’ll keep using it. I put the weight up to 14kgs. It's hard work, but I like that as it means I have room to improve and something to work towards.
Overall thoughts
I liked this challenge; it made me get out for a walk every day and I really felt both the mental and physical benefits of that. So I’d definitely challenge myself to do that again at some point.
I will certainly use a weighted vest more in my strength training workouts at home. For exercises like lunges, squats and pullups, it’s useful to be able to add the extra weight so my endurance increases.
Here's my honest opinion - a weighted vest is not a necessity but it is a great way to add weights work to things you're already doing. They're versatile, easy to use and, as a fitness instructor, anything that encourages people to add more strength work into everyday life is a winner for me. If you're thinking of trying to increase your strength, a weighted vest is a great option.
The benefits of using a weighted vest for walking
You might read this and think I'm slightly mad for doing this challenge, but the fact is that there are many health benefits to using a weighted vest for walking. Emma Simarro, founder of Building Body Confidence, explains what happens when we walk with a weighted vest:
"When we add extra weight to an everyday activity, the body has to work harder to push against the additional resistance," she explains. "This is how we build muscle, improve bone density, and increase cardio fitness and endurance. Anything that makes our bodies work harder is a good thing! Our bodies get accustomed to their current 'strain' levels. A walk will have health benefits but won't typically build muscle because our muscles aren't being challenged beyond their current capacity. When we add extra weight, we're challenging our muscles to work harder, which is how we get stronger."
As we age, we lose both muscle mass and bone density, so it's important to protect both of those things through regular strength work. As Emma points out, a weighted vest is perfect for this:
"Weighted vests help us build muscle and improve bone mineral density, as well as our core strength, balance and stability; all of which reduce the risk of injury and falls as we age. Weighted vests work many muscles, including our lower body, core, back and shoulders and because they are positioned around our middle, our stability and balance aren't compromised, making them a safe option for many women.
"Women in midlife need to be lifting weights to maintain healthy muscle mass and bone density, which are naturally declining as we age. These can lead to life-limiting conditions such as osteoporosis (brittle bones) and sarcopenia (muscle loss). Therefore, anything that adds extra resistance helps and doing this by walking is a great way to introduce women slowly to the idea of resistance-based training. Weighted vests are particularly great as they are so versatile, easy to wear and affordable. Suddenly, your daily walk has extra benefits that could one day help save your life!"
How to choose a weighted vest for walking
When it comes to choosing a weighted vest, there are some points to consider.
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What will you use it for? If you want a vest you can wear on the school run without looking too conspicuous, opt for one that looks more like a waistcoat. If you want one for a wide range of activities, something like the Mirafit is a great choice as you can easily adjust the weights.
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What is your starting point? Think about your fitness level before purchasing. If you don't have any experience of weight bearing exercise, for example, you'll need to opt for a lighter vest. However, as Claire found out when trying hers, you do get stronger quite quickly, so make sure there's room for you to progress.
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What sort of weights do you want? Vests can be either filled with sand, so are at a fixed weight, or have individual weights you can add or take away. This can be especially useful if you want to use it for different types of activities eg walking and fitness routines.
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Chest size. For women, the size of your chest will affect what sort of fastening you need on the vest. If you have a large bust, a vest with a central clip could be quite uncomfortable and you may prefer one with a velcro strap like the Mirafit.
Becky Fuller is a senior digital writer for Yours.co.uk. She is also a fully qualified personal trainer and strength coach, specialising in fitness and wellbeing for over 50s. Prior to joining Yours, Becky was a fitness writer for Saga, and a freelance entertainment and theatre journalist. Becky is passionate about helping people to move well and discover the many benefits of strength training.
Emma Simarro is a personal trainer and the founder of Building Body Confidence. She offers personal training and group fitness classes online to help women improve confidence and feel their best.