A Complete Guide to Choosing the Right Weighted Vest

A weighted vest is one of the most versatile and effective ways to level up your training. Whether you’re walking, running, doing push-ups, or smashing out a HIIT session, strapping on extra weight forces your muscles and cardiovascular system to work harder. The big question is: how heavy should a weighted vest be?

The short answer: it depends on your goals, fitness level, and activity. In this guide, we’ll break down the options, look at the benefits, and help you decide if you need a weighted vest 5kg, 10kg, 15kg, 20kg, or even 30kg.

What Is a Weighted Vest?

A weighted vest is a wearable piece of fitness equipment designed to add resistance to bodyweight or cardio exercises. They typically come in two types:

• Fixed weight vests – one set load, no adjustments.

• Adjustable weighted vests – allow you to add or remove small plates or pouches, ideal for progressive training.

The vests in our collection are adjustable weighted vests available in 15kg, 20kg, and 30kg options. Each one has removable weighted bags so you can fine-tune the resistance to suit your workout.

Weighted Vest Benefits

Using a weighted vest UK brings a wide range of training benefits:

• Boosts muscular endurance and strength.

• Improves cardiovascular fitness when walking or running.

• Increases bone density through added load.

• Burns more calories in the same workout time.

• Builds core and stabiliser muscles by forcing balance and posture.

Both men and women can benefit — whether you’re just adding extra steps with a weighted vest for walking or pushing limits with weighted vest push-ups.

How Heavy Should a Weighted Vest Be?

Weighted Vest for Walking

For everyday walks, aim for 5–10% of your body weight. Beginners often do best with a weighted vest 5kg–10kg. An adjustable 15kg vest lets you start light and add more as your endurance improves.

Weighted Vest for Running

Running with a weighted vest adds major stress to joints, so go lighter. Stick to no more than 5% of your body weight for short runs, sprints, or incline training. The 15kg weighted vest is better suited to advanced users looking to simulate uphill terrain or military-style training.

Weighted Vest for Strength & HIIT

For explosive training — squats, burpees, or push-ups — most athletes use 15kg–20kg vests. The 20kg adjustable weighted vest is perfect for progressive overload.

Weighted Vest for Advanced Training

Already strong and looking for a challenge? A 30kg weighted vest pushes the limits. It’s best for short, high-intensity work — incline walking, weighted circuits, or heavy push-up sets — rather than distance running.

Safety Tips for Weighted Vest Training

• Start light and increase gradually.

• Limit sessions to 10–15 minutes at first, then build up.

• Keep posture upright — don’t let the vest pull you forward.

• Wear proper footwear if walking or running.

• Mix up training — try cardio one day, strength the next.

Weighted Vests for Women and Men

Weighted Vest for Women

Women often prefer a more compact vest and slightly lighter starting weight. The 15kg adjustable vest is a great option, with customisable pouches and wide padded straps for comfort.

Weighted Vest for Men

Men typically go heavier, especially for strength and HIIT. The 20kg and 30kg weighted vests provide progression for bodyweight push-ups, dips, and weighted vest training circuits.

Activities You Can Do with a Weighted Vest

• Weighted vest walking – flat or incline for leg strength and cardio.

• Weighted vest push ups – overload chest, triceps, and core.

• Weighted vest HIIT – burn more calories with short, intense sessions.

• Weighted vest jumping jacks – add explosive plyometric resistance.

• Weighted vest jump rope – advanced training for calves and glutes.

• Weighted vest treadmill walking – low-impact calorie burning.

• Weighted vest on exercise bike or cross trainer – boost endurance.

• Weighted vest on rowing machine – total-body resistance.

Construction & Comfort

Our adjustable weighted vests are made from reinforced 600D Oxford cloth for durability, with wide padded shoulder straps and reflective strips for early morning or evening sessions.

Each vest uses removable weight pouches:

• 15kg = 15 x 0.75kg weights

• 20kg = 20 x 1kg weights

• 30kg = 30 x 1.5kg weights

This design spreads the load evenly, making it more balanced than simple plate-loaded styles.

Weighted Vest FAQs

Can I use a weighted vest every day?

Yes — but vary the intensity (walk one day, bodyweight circuits the next).

Can I cycle or row with a weighted vest?

Yes, but only short sessions. Always watch posture and balance.

Can I use a weighted vest on a treadmill?

Absolutely. Start with lighter loads for joint safety.

Which Weight Should You Choose?

• Beginners & walkers → 5–10kg (start light with a 15kg adjustable).

• HIIT & strength → 15–20kg.

• Advanced athletes → 30kg for short bursts of heavy training.

The key is progression: an adjustable weighted vest adapts with you.

Explore Adjustable Weighted Vests at Fittux

Ready to step up your training? Fittux offers weighted vests for men and women in 15kg, 20kg, and 30kg options. Perfect for walking, running, HIIT, and strength training — with durability, comfort, and safety built in.

Shop Weighted Vests at Fittux