3 Surprising Benefits of Walking with a Weight Vest
I have a rule...if two or more of my clients ask me the same question...I write an article about it.
This past week two clients asked me about a weight vest. Specifically, if buying one would be a good addition to their home gyms AND for elevating their walking game.
Well, let's dive in to it.
The short answer...if you’re looking for a way to spice up your walks without turning them into full-on workouts, let me introduce you to one of my favorite low-key fitness "hacks": walking with a weight vest.
I hate calling anything a 'hack', because you still have to put in the work, but a weight vest does indeed make the exercise you are doing a touch more elevated.
Now, before you picture yourself strapping into some kind of military-grade armor, let me assure you—modern weight vests are comfortable, adjustable, and super beginner-friendly. And here’s the kicker: just adding a little extra load to your daily stroll can seriously level up your fitness without needing more time, effort, or fancy equipment.
Here are three fun (and potentially surprising) reasons walking with a weight vest is actually a smart move:
1. Burn More Calories Without Doing More Work Okay, technically you are doing a little more work, but it won’t feel like it. Adding a weight vest makes your body work harder with every step—even if your pace stays the same. That means you’ll burn more calories just by doing your usual walk. If you’re short on time, this is a sneaky way to get more bang for your buck.
2. Boost Bone Density and Joint Health Weighted walking adds a light load to your bones and joints in a way that mimics strength training—without needing to lift a single dumbbell. This kind of “gentle loading” is great for supporting long-term bone health, especially as we age. It’s also low-impact, which makes it easy on your knees and hips (assuming your vest isn’t too heavy too soon—start light- no more than 10% of your bodyweight should do the trick!)).
3. Build Core and Postural Strength, Just by Standing Taller One of the underrated benefits of wearing a vest is how it naturally encourages better posture. With a little extra weight on your torso, your body has to recruit stabilizing muscles to stay upright and balanced. Hello, core activation! Over time, this can help improve your posture, make everyday movements easier, and even reduce nagging back stiffness.
So if you’ve been looking for a simple, no-fuss way to challenge your body just a little more, throw on a vest and take a walk. You don’t need to go far or fast—just consistent.
As always, start light (5–10% of your bodyweight max is plenty at first), and if something feels off, listen to your body. Walking is already great. Walking with a vest? Next level.