Weighted Vest: How Heavy Should Yours Be?

Choosing the Right Weighted Vest: 5kg, 10kg, 15kg, 20kg, or 30kg?

 

Weighted vests are one of the most versatile and effective tools for enhancing your workouts. Whether you’re walking, running, doing push-ups, or smashing out a HIIT session, adding weight to your body increases resistance and makes your muscles work harder. But one of the most common questions is: how heavy should a weighted vest be? This blog will help you decide, with clear guidance based on fitness goals, experience levels, and activity types.

 

 What Is a Weighted Vest?

A weighted vest is a wearable piece of fitness equipment designed to add resistance to your bodyweight workouts or cardio sessions. Most vests are either fixed-weight or adjustable. Adjustable vests allow you to add or remove small weight pouches or metal bars, making them ideal for gradual progression.

The adjustable weighted vest we’re focusing on today comes in three variants: 15kg, 20kg, and 30kg, with removable metal weights so you can customise the load.

 

Weighted Vest Benefits

Using a weighted vest can:

 

• Increase muscular endurance and strength

• Enhance cardiovascular fitness

• Improve bone density through load-bearing exercise

• Burn more calories in the same amount of time

• Strengthen core and stabiliser muscles

 

These benefits apply to both men and women and can be tailored to your goals depending on the chosen weight and activity.

 

Choosing the Right Weight

 

a) For Walking

 

If you’re looking to add a challenge to your daily steps, a weighted vest for walking is a great option. A good starting point is 5–10% of your body weight. For most beginners, this equates to a 5kg–10kg vest. The 15kg adjustable option offers the flexibility to start light and increase over time.

 

b) For Running

 

Weighted vest running requires caution to prevent joint stress. Use no more than 5% of your body weight for short runs or sprints. The 15kg option is suitable for more advanced users who want to simulate load-carrying or mountain terrain.

 

c) For Strength & HIIT

 

For workouts like push-ups, squats, or jumping jacks, many athletes opt for 15kg–20kg. The adjustable 20kg vest allows gradual increases, ideal for progressive overload.

 

d) For Advanced Training

 

If you’re experienced in bodyweight training or want to push your limits, the 30kg weighted vest gives you the maximum resistance. It’s best suited to strength training, incline walking, and short bursts of cardio rather than long-distance runs.

 

4. How to Use a Weighted Vest Safely

 

• Start light, especially if you’re new

• Increase weight gradually as your strength and endurance build

• Use for short durations initially (10–15 minutes), then extend

• Prioritise posture — don’t let the weight pull you forward

• If walking or running, use proper footwear with good support

 

5. Gender-Specific Considerations

 

Weighted Vest for Women

 

Women often prefer a snugger fit and a slightly lower starting weight. The 15kg vest is an excellent choice as it allows customisation. The adjustable touch-fastener straps and wide shoulder design ensure it fits securely and distributes weight evenly.

 

Weighted Vest for Men

 

Men may prefer starting with 20kg, especially for strength training or weighted vest push-ups. The 20kg and 30kg versions provide more room for progression.

The vest is designed to suit all genders, with comfort and adjustability in mind.

 

Activities You Can Do with a Weighted Vest

 

• Weighted Vest Walking – flat or incline for cardio and leg strength

• Jumping Jacks – more burn, better plyometrics

• Push-Ups – overload chest, triceps, core

• HIIT – increase intensity and calorie burn

• Jump Rope – for advanced users only; adds major resistance

• Exercise Bike or Cross Trainer – increase sweat and endurance

 

7. Weighted Vest Construction & Comfort

The adjustable weighted vest is made from reinforced 600D Oxford cloth for long-lasting use. The weight is distributed across the torso with wide padded shoulder straps to reduce pressure points. Reflective strips on both front and back enhance safety during early morning or late-night sessions.

You can customise the load with removable metal weights:

 

• 15kg = 15 weights (0.75kg each)

• 20kg = 20 weights (1kg each)

• 30kg = 30 weights (1.5kg each)

 

These pouches make it a plate-loaded style weighted vest but with more balance and flexibility.

 

Weighted Vest FAQs

Q: Can I use a weighted vest every day?

Yes, but rotate intensity. For example, walk with it one day, do bodyweight strength the next.

Q: Should I wear it on a treadmill or cross trainer?

Yes — many use a weighted vest for treadmill walking or low-impact cardio. Start with lighter loads to protect joints.

Q: Can I cycle with a weighted vest?

It’s possible, but only for short distances. Ensure the weight doesn’t affect your balance or back posture.

 

Conclusion: What Weight Should You Choose?

There’s no single “right” answer. Here’s a quick breakdown:

 

• Just starting or walking? Go with 5kg–10kg (start light with the 15kg adjustable)

• Strength training, HIIT, or incline walking? Try 15kg–20kg

• Advanced user or short bursts of heavy cardio? 30kg will challenge you

 

The beauty of an adjustable weighted vest is that it adapts to your progress. You can remove or add pouches to match your workout goals.

 

Shop Adjustable Weighted Vests

Choose from 15kg, 20kg, or 30kg — perfect for walking, running, strength training, and more. Designed for both men and women with secure fit, durability, and safety in mind.