How to Walk With a Weight Vest

Walking is one of the simplest exercises for weight loss or general fitness. Everyone knows how to walk and most people do it every day. Walking strengthens your legs and buttocks and helps improve your cardiovascular fitness. Adding a weighted vest for your walking exercise adds resistance and helps create a more effective workout.

Things You'll Need

  • Weighted vest
  • Vest weights
  • Walking or cross-training shoes
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Instructions

    • 1

      Find good walking shoes. With extra weight, your ankles and feet will be under more stress and need extra support. Sneakers made specifically for walking or running are the best choices. Never walk in flip-flops or bare feet with a weighted vest.

    • 2

      Slip one or two pounds into your weighted vest. The weights come in half- or one-pound cylinders or narrow bricks. These fit into pockets built into the outside of the vest. Start out with lower weights to help your body get used to carrying extra weight.

    • 3

      Walk with one to two pounds in your vest for about a week. Slip in two more weights, another one to two pounds, into your vest and walk until you get used to that.

    • 4

      Continue adding weight until you find a comfortable weight or you fill the vest. Most vests do not go above about 20 pounds. Small people should not go above 12 to 14 pounds, while larger people can go higher. Too much weight could cause excess strain on your shoulders and joints.

    • 5

      Walk with good posture. Keep your head up and your shoulders back and square. Swing your arms at your sides; do not put your hands in your pockets. Walking with good posture in the vest will cause the weight to help you retain that good posture. Extra weight on your skeleton and spine will help strengthen your bones.

    • 6

      Walk briskly, but do not run. Bouncing the vest on your shoulders could cause strain. Always carry a bottle of water or sports drink with you when you walk to stay hydrated.