Choosing the right weighted vest can transform your workouts, but with so many options available, the question “what size weighted vest should I get?” is more complex than it seems. The wrong choice can lead to discomfort, limited progress, or even injury, while the right vest becomes an invaluable training tool that accelerates your fitness journey. This comprehensive guide will help you determine the perfect weighted vest size based on your body type, fitness level, training goals, and specific activities.
Understanding Weighted Vest Sizing Basics
When people ask “what size weighted vest should I get,” they’re actually asking two different questions: the physical size of the vest itself and the weight capacity you need. Both factors are crucial for making the right decision.
Physical Vest Size vs. Weight Capacity
The physical size of a weighted vest refers to how it fits your torso—small, medium, large, or extra-large. This is similar to buying a shirt and depends on your chest circumference, torso length, and overall build. Most manufacturers provide sizing charts based on these measurements.
Weight capacity, on the other hand, refers to how much weight the vest can hold. Some vests come with fixed weights, while adjustable vests allow you to add or remove weight plates. Weight capacity typically ranges from 10 pounds up to 150 pounds or more for professional-grade equipment.
Why Proper Sizing Matters
An improperly sized weighted vest can cause numerous problems. If the vest is too loose, the weight shifts during movement, creating an uneven load that can strain your joints and compromise your form. If it’s too tight, it restricts breathing and movement, making exercises uncomfortable and potentially dangerous.
The weight itself is equally important. Too light, and you won’t see the training adaptations you’re seeking. Too heavy, and you risk injury, poor form, and overtraining. The ideal vest allows you to maintain proper technique while providing enough resistance to challenge your body appropriately.
Determining Your Ideal Weighted Vest Weight
The General Rule of Thumb
The most commonly cited guideline for answering “what size weighted vest should I get” is to start with a vest that’s approximately 10% of your body weight. This percentage provides enough resistance to enhance your workouts without significantly compromising your form or increasing injury risk.
For example, if you weigh 150 pounds, you’d start with a 15-pound vest. Someone weighing 200 pounds might begin with a 20-pound vest. This starting point works well for most people and most exercises, providing a foundation from which you can progress.
Adjusting Based on Fitness Level
Your current fitness level significantly impacts what size weighted vest you should get. Beginners should err on the lighter side, potentially starting with just 5-8% of body weight. This conservative approach allows your body to adapt to the added resistance without overwhelming your muscles, joints, and connective tissues.
Intermediate exercisers who’ve been training consistently for 6-12 months can safely start with the standard 10% recommendation. Your body has developed the necessary strength and stability to handle moderate additional load.
Advanced athletes and experienced trainees might begin with 15-20% of body weight, especially if they’ve used weighted vests before or have exceptional strength and conditioning. However, even advanced users should approach higher weights cautiously and progressively.
Activity-Specific Weight Recommendations
Different exercises and activities require different weighted vest sizes. Understanding these distinctions helps answer what size weighted vest should I get for your specific training goals.
For Walking and Hiking: Start with 10-15% of body weight. Walking is relatively low-impact, allowing you to handle more weight safely. Many experienced walkers eventually work up to 20-30% of body weight.
For Running: Be more conservative, starting with just 5-10% of body weight. Running creates impact forces several times your body weight with each stride, so adding excessive vest weight increases injury risk significantly. Even experienced runners rarely exceed 15% of body weight.
For CrossFit and HIIT: Begin with 10-15% of body weight. These high-intensity workouts involve complex movements where maintaining form is crucial. Too much weight compromises technique and increases injury risk during dynamic movements.
For Bodyweight Exercises (Pull-ups, Push-ups, Dips): Start with 5-10% of body weight. These exercises already challenge your muscles significantly, so even small weight additions create substantial increases in difficulty. Advanced users might eventually use 20-30% or more for specific strength-building protocols.
For Ruck Training and Military-Style Workouts: These activities often involve carrying 30-50% of body weight or more. However, this is advanced training that requires extensive preparation and should only be attempted by well-conditioned individuals with proper technique and progression.
Physical Sizing: Getting the Right Fit
Measuring Yourself for a Weighted Vest
To determine the correct physical size when deciding what size weighted vest should I get, you need accurate measurements. Use a flexible measuring tape and have someone help if possible for the most accurate results.
Measure your chest circumference at the widest point, typically right under your armpits and across your chest. This is usually the primary measurement manufacturers use for sizing. Also measure your torso length from the top of your shoulder to your waist, as this affects how the vest sits on your body.
Consider your typical clothing size as a reference point, but don’t rely on it exclusively. Weighted vests fit differently than regular clothing, and sizing can vary significantly between manufacturers.
Body Type Considerations
Your body type affects what size weighted vest you should get beyond simple measurements. Athletic builds with broad shoulders and narrow waists often need adjustable vests with customizable straps to ensure proper fit. Larger builds might need vests specifically designed with extended sizing or additional adjustment points.
Shorter individuals should pay special attention to torso length. A vest that’s too long can interfere with hip movement and make exercises like squats and lunges uncomfortable. Conversely, taller individuals need sufficient vest length to distribute weight properly without it riding up during movement.
Women often have different proportions than men, with narrower shoulders and shorter torsos. Some manufacturers offer women-specific weighted vests with adjusted sizing and strap placement. These designs typically fit better and distribute weight more comfortably for female body types.
Adjustability Features to Look For
The best weighted vests offer extensive adjustability, which is crucial when determining what size weighted vest should I get. Look for multiple adjustment points including shoulder straps, side straps, and waist belts. These allow you to customize the fit precisely to your body.
Quick-release buckles make it easy to get the vest on and off, which is particularly important during high-intensity training where you might need to remove the vest quickly. Some vests use Velcro closures, while others employ buckle systems—both can work well if properly designed.
Weight adjustment systems vary considerably. Some vests have pockets where you insert weight plates or sandbags, allowing you to customize the total weight. Others come with fixed weights that can’t be changed. For most users, adjustable weight systems provide the best value and versatility.
Choosing Between Fixed and Adjustable Weight Vests
Fixed Weight Vests
Fixed weight vests come with a predetermined amount of weight that cannot be changed. These are typically less expensive and more compact than adjustable options. They work well if you know exactly what weight you need and don’t anticipate changing it frequently.
The main advantage is simplicity—no weight plates to manage, no pockets to fill, just put on the vest and go. They’re often more comfortable because the weight is distributed evenly throughout the vest rather than in discrete pockets.
However, the lack of adjustability is a significant limitation when considering what size weighted vest should I get. As you get stronger, you can’t add more weight without buying a completely new vest. This makes fixed weight vests better suited for specific, unchanging training protocols.
Adjustable Weight Vests
Adjustable vests allow you to add or remove weight, typically in 2.5 to 5-pound increments. This versatility makes them ideal for progressive training and for households where multiple people use the same vest.
The ability to adjust weight means one vest can serve you from beginner to advanced levels. You can also customize the weight for different exercises—using more weight for walking and less for running or high-intensity training.
The trade-offs include higher initial cost and potentially bulkier design due to the weight pockets and removable plates. Some users also find that adjustable vests feel less comfortable because the weight sits in discrete pockets rather than being uniformly distributed.
Weight Capacity Considerations
When deciding what size weighted vest should I get, consider future progression. If you’re buying an adjustable vest, get one with more capacity than you currently need. A vest that can hold 40-50 pounds gives you room to grow even if you’re only starting with 15-20 pounds.
However, don’t go overboard with capacity. A vest rated for 150 pounds will be unnecessarily bulky and expensive if you’ll realistically never use more than 50 pounds. Match the capacity to your realistic long-term goals while leaving room for progression.
Common Weighted Vest Sizing Mistakes
Buying Too Heavy Too Soon
The most common mistake when asking what size weighted vest should I get is choosing too much weight initially. Enthusiasm and ambition drive people to buy heavy vests, but this often backfires. Starting too heavy leads to poor form, increased injury risk, and frustration when exercises become excessively difficult.
Remember that even small weight additions significantly increase exercise difficulty. A 20-pound vest might not sound like much, but it represents a 13% increase in total load for a 150-pound person. That’s substantial, especially during dynamic movements.
Ignoring Physical Fit
Some buyers focus exclusively on weight capacity while ignoring physical fit. A vest that doesn’t fit properly will never be comfortable, regardless of how appropriate the weight is. The vest should sit snugly against your torso without bouncing or shifting during movement.
Test the fit by performing typical movements before committing to a purchase. Do some squats, jumping jacks, and arm movements. The vest should move with you naturally without riding up, sliding side to side, or bouncing.
Not Considering Long-Term Needs
When determining what size weighted vest should I get, think beyond your immediate needs. Your strength and conditioning will improve with consistent training, so factor in progression. An adjustable vest with adequate capacity prevents the need for replacement as you advance.
Also consider whether other family members might use the vest. If so, look for extensive adjustability in both weight and physical fit to accommodate different users.
Overlooking Build Quality
Cheaper vests might seem attractive initially, but poor construction leads to premature wear, uncomfortable fit, and safety concerns. The vest’s stitching, buckles, and weight retention system must withstand repeated stress and movement.
Quality materials like reinforced stitching, heavy-duty buckles, and durable outer fabrics ensure your investment lasts. While you shouldn’t overspend unnecessarily, buying quality equipment pays off through longevity and better performance.
Weighted Vest Weight Progression Strategy
Starting Conservative
Regardless of your fitness level, start lighter than you think you need when first answering what size weighted vest should I get. Your body needs time to adapt to the new stimulus, particularly your joints and connective tissues, which adapt more slowly than muscles.
Use the initial weight for at least 2-4 weeks before adding more. This adaptation period allows your body to adjust to the new loading pattern and helps prevent overuse injuries.
Progressive Overload Principles
Once you’ve adapted to the initial weight, increase gradually using progressive overload principles. Add 2.5-5 pounds every 2-4 weeks, depending on how your body responds. Some weeks you might add weight, other weeks you might increase volume (reps, sets, or distance) instead.
Listen to your body’s signals. Joint pain, persistent soreness, or declining performance indicate you’re progressing too quickly. Conversely, if exercises feel too easy and you’re recovering well, you might be ready to add weight sooner.
Activity-Specific Progression
Different activities require different progression rates when determining what size weighted vest should I get. Walking and hiking can tolerate faster weight progression than running due to lower impact forces. Strength exercises like pull-ups might progress more slowly because small weight additions create larger relative increases in difficulty.
Keep separate progression tracks for different activities. You might use 30 pounds for walking but only 15 pounds for running, and that’s perfectly appropriate.
Special Considerations for Different Users
Weighted Vests for Weight Loss
If your primary goal is weight loss, the question of what size weighted vest should I get has specific considerations. For walking or light jogging, start with 10-15% of body weight. The added resistance increases calorie burn without requiring excessive intensity that might be difficult to sustain.
Remember that weighted vests are tools to enhance your training, not magic solutions. Consistent exercise combined with appropriate nutrition drives weight loss—the vest simply makes your workouts more effective.
Weighted Vests for Athletes
Athletes training for specific sports need to consider sport-specific demands when determining what size weighted vest should I get. Runners preparing for races might use lighter vests (5-10% body weight) during some training runs to build strength and power.
CrossFit athletes and those training for military or tactical professions often need vests capable of holding 30-50 pounds or more for specific workouts. These users should invest in heavy-duty vests designed for high-intensity use.
Weighted Vests for Seniors
Older adults can benefit tremendously from weighted vest training for bone density, balance, and functional strength. However, starting conservatively is crucial. Begin with just 5% of body weight or even lighter, focusing first on maintaining proper form and balance.
Seniors should choose vests with easy-on/easy-off designs, as struggling with complicated buckles or straps can be frustrating and potentially unsafe. Consulting with a healthcare provider before starting weighted vest training is advisable for older adults.
Weighted Vests for Rehabilitation
Some physical therapists use weighted vests as part of rehabilitation protocols. In these cases, what size weighted vest should I get is determined by your therapist based on your specific condition and recovery goals.
Rehabilitation typically uses very light weights—often just 2-5 pounds—to provide gentle resistance during movement pattern retraining. Never self-prescribe weighted vest training during injury recovery without professional guidance.
Top Weighted Vest Features to Consider
Weight Distribution
Quality vests distribute weight evenly across your torso, preventing pressure points and maintaining balance during movement. Look for vests with multiple weight pockets distributed front and back, rather than concentrated in one area.
Some advanced vests allow you to customize weight distribution, adding more to the front or back depending on your training goals. This feature is valuable for advanced users but unnecessary for most general fitness applications.
Material and Comfort
The vest’s outer material affects comfort and durability significantly. Breathable fabrics with moisture-wicking properties keep you cooler during intense workouts. Padding at pressure points like shoulders prevents chafing during extended use.
Consider where you’ll use the vest. Outdoor training in various weather conditions requires weather-resistant materials. Indoor gym use might prioritize lighter, more breathable fabrics.
Reflective Elements for Safety
If you’ll be walking or running outdoors, especially during early morning or evening hours, reflective elements enhance visibility and safety. Many quality vests incorporate reflective strips or patches for this purpose.
Weight Plate Design
For adjustable vests, the weight plates themselves matter. Steel plates are durable but can be noisy during movement. Sand-filled bags or neoprene-wrapped weights are quieter and more comfortable but might be less durable.
Consider plate security as well—weights should stay firmly in place during vigorous movement without rattling or shifting. Quality vests use secure pockets with closures that prevent weights from falling out accidentally.
Budget Considerations
Entry-Level Options ($50-$100)
Entry-level vests work fine for beginners exploring weighted vest training. These typically offer 20-40 pound capacity with basic adjustability. They’re perfect for answering what size weighted vest should I get if you’re uncertain about long-term commitment.
Expect simpler construction, fewer adjustment points, and potentially less comfortable materials at this price point. However, many people successfully use budget vests for years.
Mid-Range Options ($100-$200)
Mid-range vests offer better construction, more adjustment options, and higher weight capacities (typically 40-60 pounds). These represent the sweet spot for most serious users—quality enough to last years while remaining affordable.
Features like improved padding, better weight distribution systems, and more durable materials justify the higher price for regular users.
Premium Options ($200+)
Premium vests feature exceptional construction, extensive adjustability, high weight capacities (60+ pounds), and superior comfort. These are designed for professional use, military training, or serious athletes who train with weighted vests multiple times weekly.
The investment makes sense if you’re committed to long-term weighted vest training and want the best possible equipment. For casual users, premium vests offer diminishing returns compared to quality mid-range options.
Frequently Asked Questions
What size weighted vest should I get for running?
For running, start with a weighted vest that’s 5-10% of your body weight. Running creates significant impact forces, so being conservative prevents injury. A 150-pound runner should start with 8-15 pounds. Begin with shorter distances at slower paces, gradually increasing both as your body adapts. Most runners never exceed 15% body weight even with extensive experience.
Can I use a weighted vest if I’m overweight?
Yes, but approach cautiously and consider consulting a healthcare provider first. If you’re overweight, your joints already bear extra load, so start with very light weights (5% body weight or less) or even no weight initially. Focus first on building fitness and movement quality with bodyweight exercises before adding a vest. When you do add weight, progress very gradually.
How do I know if my weighted vest is too heavy?
Signs your weighted vest is too heavy include compromised exercise form, joint pain (especially knees, hips, and lower back), excessive fatigue, decreased workout performance, and longer-than-normal recovery times. If you experience any of these, reduce the weight immediately. You should be able to maintain the same quality of movement with the vest as without it, just with increased effort.
Should I get a weighted vest with more capacity than I need?
Yes, buying an adjustable vest with more capacity than you currently need is wise, allowing for progression as you get stronger. However, don’t buy excessive capacity you’ll never use—it adds unnecessary bulk and cost. For most people, a 40-60 pound capacity vest provides adequate room for long-term progression.
What’s the difference between a weighted vest and a weight plate carrier?
Weighted vests are designed for fitness training with distributed weight pockets, adjustable fit, and comfort features. Weight plate carriers (also called plate carriers or tactical vests) are designed for military or tactical use, often holding large armor plates. While some people use plate carriers for fitness, purpose-built weighted vests typically offer better comfort and functionality for training.
How tight should a weighted vest fit?
A weighted vest should fit snugly against your torso without restricting breathing or movement. It shouldn’t bounce or shift during exercise but also shouldn’t compress your ribs or prevent full breaths. You should be able to fit one or two fingers between the vest and your body. Adjust all straps to achieve this balance—not so loose it moves, not so tight it restricts.
Can I wear a weighted vest all day?
While possible, wearing a weighted vest all day isn’t recommended for most people. Extended wear can lead to postural compensation, muscle fatigue, and excessive stress on joints and connective tissues. Instead, use the vest during specific training sessions, typically 20-60 minutes. Some rehabilitation protocols use very light vests for extended periods, but this should only be done under professional supervision.
Do I need different weighted vests for different exercises?
Most people don’t need multiple vests. A quality adjustable vest can serve various purposes by changing the weight load for different activities. Use more weight for low-impact activities like walking and less for high-impact activities like running. However, if you do vastly different training (like both casual walking and advanced CrossFit), you might eventually benefit from specialized vests optimized for each activity.
Conclusion
Answering “what size weighted vest should I get” requires considering multiple factors: your body weight and build, fitness level, training goals, specific activities, and budget. The general guideline of starting with 10% of your body weight serves most people well, but adjust based on your individual circumstances and the activities you’ll be performing.
Remember that proper physical fit matters as much as appropriate weight. Take time to measure yourself accurately, read manufacturer sizing charts carefully, and if possible, try vests before buying. Invest in quality equipment with adequate adjustability and capacity for progression.
Start conservatively with weight, even if it feels too easy initially. Your body needs time to adapt to this new training stimulus, particularly your joints and connective tissues. Progress gradually, adding weight only after you’ve successfully adapted to your current level.
Whether you’re training for athletic performance, weight loss, general fitness, or functional strength, the right weighted vest can significantly enhance your results. By carefully considering all the factors discussed in this guide, you’ll make an informed decision that serves your fitness journey for years to come. Choose wisely, progress patiently, and enjoy the enhanced training stimulus that the perfect weighted vest provides.
