Which Weight Weighted Vest Should I Get?

One of the easiest ways to add a level up to your bodyweight training is adding load, and most often when people buy it they ask, "how much do I need to walk with anyway". The type of weighted vest you need depends on your goals, experience level, and the purpose. The following are the steps to calculating the appropriate load.

Start With a Percentage of Your Bodyweight

The most effective way to decide on weighted vest weight is if you choose a percentage of your body weight that will be appropriate for your size -- one that will not be too heavy or too light. One of the general rules that are followed by all the weighted vest UK suppliers and coaches is:

• Beginners: 5–10% of bodyweight

• Intermediate: 10–15% of bodyweight

• Advanced: 15-20% of body weight (rarely more for general training)

As an example, if you weigh 70kg, a good initial weight loss goal might be about 3.5–7kg, which can be increased as fitness and tolerance increase.

Weighted vest for walking

When it comes to weighted vest for walking, you can usually start at the lower end of the spectrum, which is approximately 5-10% of your body weight. Walking is a lower impact activity and can tolerate just a little more load without excessive joint stress, and many people slowly increase their load capacity over weeks or months as they feel more comfortable walking with the load. Another popular form of using added weights for a vest is to walk while on the vest to burn calories and build bone density without the impact of running.

Weighted Vest for Running

The weighted vest for running must be used in a much more conservative manner. Load stress is already high on your joints during running and increases on each stride that you take. Most coaches recommend keeping your running weight to no more than 5% of your bodyweight and for shorter, controlled runs, not long distance runs. The heavier you go the greater the risk of injury and this is one area in which less is more.

Weighted Vest for Strength and Conditioning Work 

A vest for bodyweight strength training (such as weighted pullups, weighted pushups, squats or step ups) will generally allow you to carry a higher percentage of your bodyweight than you would for running, and you can usually carry 15-20% more. That is where a weighted vest  can really prove its versatility by offering progressive overload exercises that would be stagnant without it.

Adjustable vs. Fixed Weighted Vests

When making a purchase in the market of the weighted vest UK there are 2 types you will come across:

• Fixed Weight Vests — Vests that have a fixed load in the set that can't be adjusted. Less complicated and usually less expensive, but will require a new vest as you move up.

• Adjustable vests — Add and subtract weight plates or sandbags for varying the weight of the weighted vest. This is the preferred long-term course for most people as their capacity will alter as time goes on.

Find the perfect weight for you.

The right vest will allow you to keep your form and full range of motion during your workout. If your posture begins to suffer, or if you start breathing faster and/or harder than normal, or if your joints feel strange, the vest weights you have chosen are too heavy for this activity. Be conservative, particularly with running and gradually increase.

Frequently Asked Questions

So which weighted vest is a beginner recommended to start with?

Newbies should begin at 5-10% body weight. It will give you the added challenge without overtaxing your joints or impacting your form during your adaptation process.

Is it always a better idea to use a heavier weighted vest?

Not necessarily — the more weight, the more risk of injury, and the more likely it will impact your form, particularly in the impact sports such as running, the more weight put on, the more quickly. Increasing weighted vest weights gradually over time are more beneficial than stepping up and using a heavy vest.

So what is the best walking weighted vest weight?

A good guideline for a weighted vest to use for walking is within the 5-10% range of body weight, and they can gradually increase over time to reach up to 15% once they are more accustomed to walking with a vest.

Is it OK to wear the same weight vest for both running and walking?

Not ideally. A weighted vest for running should not weigh a lot — about 5% or less of your body weight — since running is a lot more demanding on your joints than walking.

Which one should I purchase, an adjustable weighted vest or a fixed one?

Generally speaking, an adjustable vest is the better option, because you can gradually add more weight as you go, instead of having to purchase a different vest altogether after getting through a fixed amount of weight.

How to tell when my weighted vest is too heavy?

If your posture begins to break down, you start to breathe harder and faster or you start to notice unusual joint stress, then the weight for a vest you are using is too heavy for the activity. Ease up and slowly increase.

So where are good weighted vests in UK?

Make sure to find a weighted vest UK supplier that provides a comfortable fit with apparel or padding, adjustable weight options, and a snug, secure fit — this will give you the most versatility as you work through your training.