Weighted vests have surged in popularity over the past few years, showing up in gyms, running paths, and even walking trails. They promise a way to make cardio more challenging without adding extra time to your workout. But is strapping on extra pounds the right move for your fitness routine? 

Here’s what you need to know about what weighted vests are, the benefits they offer, and when they may or may not be a smart choice.

What Is a Weighted Vest?

A weighted vest is exactly what it sounds like: a vest designed to add extra weight to your body during exercise. The weight is distributed across the torso to increase resistance without limiting movement.

Styles vary, but most fall into one of two categories. Adjustable weight vests allow you to add or remove small weight pockets to change resistance, while fixed-weight vests come with a set load and are often lighter.

You’ll see them used in activities like running, walking, hiking, calisthenics, HIIT circuits, and functional training. The goal is simple: make your body work harder for every step, jump, or movement.

The Benefits of Using a Weighted Vest

Builds Muscular Endurance and Strength

Even in cardio-focused activities, your muscles (especially in your legs, glutes, and core) have to work harder with the added weight to stabilize and propel you forward. Over time, this can improve both strength and endurance.

Improves Cardiovascular Fitness

The extra load mimics the effect of uphill training or resistance-based conditioning. This can help improve VO₂ max (your body’s ability to use oxygen during exercise), making you more efficient in endurance activities.

Bone Density Benefits

Weight-bearing exercise stimulates bone growth, which can help reduce the risk of osteoporosis. The added load from a vest provides a mild, controlled increase in this stimulus.

Sport-Specific Advantages

Athletes in certain sports — like obstacle course racing, military prep, or firefighting — benefit from training under load because it mirrors real-world demands.

Is a Weighted Vest a Good Fit for You?

A weighted vest might be worth considering if you:

• Already have a solid cardio base and want to progress without extending workout time.
• Want to combine strength and cardio into the same session.
• Are preparing for a physically demanding job or event that requires carrying weight.
• Don’t have access to heavier gym equipment but want more resistance.

Weighted vests might not be the best choice if:

• You’re new to training. Jumping into added load too soon can lead to joint strain and reinforce poor movement patterns.
• You have existing joint, back, or hip issues. Extra weight increases the forces on your joints, which can make injuries worse.
• Your posture or core strength needs work. Poor alignment or a weak core can make wearing a weighted vest uncomfortable (and even risky) because the load amplifies imbalances.
• You’re already pushing high training volume. Adding extra load to an already intense training schedule without adjusting recovery can tip you into overtraining.

How to Use a Weighted Vest Safely

The safest way to integrate a weighted vest into your routine is to treat it like any other form of progressive overload: start small and build gradually. 

Begin with a weight that’s no more than 5–10% of your body weight. This lighter load gives your muscles, joints, and connective tissues time to adapt without placing unnecessary strain on them. In the early weeks, limit your vest use to one to three sessions per week and choose activities you already feel comfortable doing without weight.

Form is everything when you’re working under load. Keep your core engaged, shoulders back, and spine in a neutral position throughout your workout. Pay close attention to your stride length and foot placement if you’re running or walking; a vest can subtly alter your mechanics without you realizing it. 

After your session, make time for recovery. Stretch your hips, hamstrings, calves, and back, and include mobility work to keep your range of motion healthy. By increasing the weight gradually, maintaining good form, and prioritizing recovery, you can reap the benefits of a weighted vest without running into the common pitfalls of injury or overtraining.

Alternatives to Weighted Vests for Leveling Up Cardio

While weighted vests are a popular choice for increasing workout intensity, they’re far from the only option. If you want to challenge your cardiovascular system in new ways — or if a vest isn’t the right fit for your body — there are several equally effective approaches.

Resistance bands are a simple way to add load and complexity to your movements. You can loop a band around your waist and anchor it to a stable point for resisted sprints, or use mini-bands around your legs during bodyweight exercises to recruit more muscles. This method not only builds strength but also helps with explosiveness and power.

If you’d prefer to keep things bodyweight-only, hill sprints or incline walking are excellent for increasing intensity. Moving uphill forces your legs and cardiovascular system to work harder without adding impact to your joints. It’s a natural way to mimic resistance training.

Another option is to manipulate your pace through speed intervals. Alternating between bursts of faster effort and slower recovery periods can elevate your heart rate and improve endurance, all without any extra equipment. Intervals also allow you to tailor the difficulty to your fitness level: short sprints for advanced athletes, longer steady surges for those building stamina.

For something functional and practical, rucking (walking or hiking with a weighted backpack) offers a similar load-bearing benefit as a weighted vest but tends to be more comfortable for long durations. You can adjust the load easily by adding or removing items from your pack, making it a versatile option for both casual walks and challenging hikes.

Finally, you can increase the challenge of your cardio with plyometric progressions. Incorporating explosive movements like jump squats, burpees, or bounding drills into your routine engages fast-twitch muscle fibers and boosts calorie burn. Over time, these moves also improve agility, coordination, and power.

Leveling Up, With or Without Extra Weight

Weighted vests can be a powerful way to increase the challenge of your cardio workouts, build strength, and improve endurance if used strategically. They’re best for those with a solid foundation of fitness, good form, and no underlying injuries.

If you decide to give one a try, start light, focus on posture, and pay attention to how your body responds. And remember: there are plenty of other ways to make cardio harder without adding extra load. The key is to find the progression that fits your goals, keeps you moving well, and supports long-term health.

Written by Emily Greffenius. Reviewed by Meghan Farrell, CPT, BSN