Should I use a weighted vest for running.
Pre-weighted or Adjustable
Turn up the intensity of your strength training, HIIT, and even bodyweight workouts
Weighted vests have exploded in popularity, and it’s not just your favourite personal trainer or Hyrox fanatic showing them off on TikTok and Instagram — everyone from runners to weekend warriors are strapping on extra kilos for their daily grind. The appeal? Weighted vests offer a simple, effective way to turn tons of activities into a muscle-building event, all without a home gym or a pile of dumbbells. As a fitness editor who’s spent years testing gear (and sweating through plenty of vests), I can confirm: the right weighted vest can change the way you move, train, and recover.
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What to consider
Fit and comfort
A weighted vest should hug your body without restricting movement or chafing. Look for adjustable straps, padded shoulders, and breathable materials, especially if you plan to run or wear it for extended periods. Vests run the gamut from items designed similarly to a shoulder holster to full ruck vests with big weight pockets on the front and back.
Weight range and adjustability
Most of the vests we recommend allow you to insert and remove weights — either metal plates or sandbags — which allow you to dial in and, eventually, scale your workout. That said, there are also good fixed-weight options if you prefer to minimise clutter.
A light fixed-weight vest is a cheap and easy way to get started. I'd recommend beginners start with 4-6kg, and upgrade when you feel comfortable.
Weight distribution
Even weight distribution is crucial for comfort and safety. Vests with front-and-back loading or micro-weight pockets minimise bouncing and hotspots. Holster-style vests keep the weight balanced over each shoulder, and across the chest and back.
Intended use
Hikers and HIIT fans need low-profile, snug vests that won’t bounce. Walkers and strength trainers might prefer heavier, bulkier models with higher capacity.
Materials and durability
Look for tough fabrics like Cordura or ballistic nylon, reinforced stitching, and quality closures (Velcro, buckles, or zippers). Sweat-wicking liners and ventilation panels are a bonus for hot days.
Interior: 1000D Cordura
Testing weighted vests isn’t just about strapping one on for a few squats. My team and I wore each contender for several days, through different kinds of workouts, including runs, walks, HIIT, and strength training circuits. We paid close attention to comfort, adjustability, bounce, heat retention, and how the vest performed during dynamic movements (think burpees, box jumps, and sprints). We also considered how easy it was to add or remove weight, how the vest fit different body types, and whether it stood up to repeated washings and sweaty sessions.
Why trust us?
Runner’s World has been the authority on all things running and fitness for more than 30 years. We know that smart weight training —whether it’s with a barbell, a kettlebell, or a weighted vest — can transform your running, boost your strength, and help you stay injury-free. Our team has decades of experience testing gear in real-world conditions, and we’re committed to honest, thorough reviews that help you make the best choices for your training.
Go Ruck 2.0 Weighted Training Vest
If you’re serious about your training, and equally serious about the comfort and longevity of your vest, then the best choice is the GoRuck. I trained in this vest personally, as well as with my family, one of whom is a former USMC MARSOC Raider. He knows rucking from years of having it forced upon him in training, and he sang the praises of this vest over the others.
The weighted plates (sold separately) slide into pockets on the front and back of the vest, so you have a lot of freedom to customise the intensity of your workout. Yes, you can buy the GoRuck brand weight plates, but we tried it with a variety of weights, including barbell plates, and it was just fine.
This vest is constructed to get beaten up. The straps on the top and on the side are easily adjustable, and this brand, over most of the others, was the least swampy. It doesn’t ride up around your shoulders or neck, instead staying fully put. If you’re hardcore and training without a shirt, it’s also the least irritating against the skin.
The only real drawback is that the sizing is limited. If you’re magnificently jacked through the chest and shoulders, or you're a bit bigger in the belly, it might not fit.
Key Specs
| Unloaded weight | 748g |
|---|---|
| Pre-weighted or adjustable | Adjustable (up to 27kg) |
| Sizes available | One size fits most |
| Materials | Exterior: 1000D Cordura Interior: 210D Cordura (skin-safe) Plate closure: 1050 Ballistic Nylon Padded shoulder straps: molded dual-density foam |
If you’re after maximum adjustability, consider this option from Bulldog Gear. Like the GoRuck, it is also a 'one size fits most' situation, with adjustable straps on the sides and top for a secure fit. It’s a darn comfortable vest, too, securing to the body with thick velcro straps which allow you to really tailor the fit. The vest itself is thick and strong, too, with plenty of padding on the shoulders.
This Bulldog vest tops out at 20kg of added weight, which is slightly less than the GoRuck, however the weights are included in the price, which makes this excellent value. In total, you get 18 x 1kg removable metal weights that fit into the 18 pockets (9 on the front, 9 on the back).
The vest measures 40cm, making it ideal for people with a shorter torso (under 5'5") or dynamic movements like squats and lunges. The downside is the Bulldog weights are quite chunky, which can add a lot of bulk to the front.
Key Specs
| Unloaded weight | 2kg |
|---|---|
| What to consider | Adjustable (20kg max, weights included) |
| Sizes available | One size fits most |
| Materials | Published: 21 July 2025 |
If you’ve done Hyrox or Crossfit in a gym, you’ve likely worn a Rogue vest. This is the very vest my gym uses, and that's why it’s on this list. I’ve been working out with one for a few months, and I love it. It doesn’t hold funk (thank heavens), it’s comfortable, easy to load up, and it stays put.
As much as I love it, it has a lower weight limit than the GoRuck, and the vest is compatible with only Rogue-brand weight plates. Also, people I talked to with big traps tend to think it’s a bit too snug in that area. (Folks with average to above-average traps have no issues.)
I personally noticed that it was a tiny bit scratchier than the GoRuck, but I am extremely sensitive to fabrics because I’m autistic. My husband has no issues with the fabric. (Or the trap thing, and he's built like your average crocodile — super jacked arms.)
Key Specs
| Unloaded weight | 793g |
|---|---|
| What to consider | Adjustable (up to 18kg) |
| Sizes available | The Garmin Forerunner 970 is a serious upgrade |
| Materials | How we selected Should I use a weighted vest for running Best Adidas running shoes for going the distance Should I use a weighted vest for running Velcro® closures |
If you’re looking for something lighter, something that spares your breasts from getting trapped under a weight plate, you should go with a harness-style weighted vest like this one.
I have been testing an iteration of this vest, and I really like it for long walks, extra weight while I’m cleaning the house, doing some weight workouts, and even while I’m out training my dog. It fits easily around the shoulders and clips across the chest like a holster or some backpacks.
It comes in various pre-loaded weights in super soft materials with fully rounded seams and edges. It's simple and elegantly designed for long-term everyday use.
Key Specs
| Unloaded weight | n/a |
|---|---|
| What to consider | Pre-weighted,12 iron sand packets: 2.3kg, 3.6kg, 4.5kg, 5.5kg, 6.8kg, 9.1kg, 11.4kg or 13.6kg |
| Sizes available | One size fits most |
| Materials | Durable neoprene with breathable mesh, reflective safety stripes, and detachable phone pouch |
Why weighted vests are trending right now
Weighted vests are popping all over social media for a reason. Weighted training has become a core tactic for trainers, influencers, and competitive fitness athletes, who claim it leads to better endurance, stronger bones, improved posture, and a serious metabolic boost. And, unlike rucking, which loads all the extra weight on your back, weighted vests distribute the added pounds across your torso, so you can wear it during almost any type of exercise.
That said, weighted vests are really best suited for activities like walking, weight-lifting, hiking, and getting more out of everyday movements. Walking with a weighted vest, for example, is a low-impact way to boost cardiovascular health, build muscle, improve posture, and increase bone density — all without the joint stress that running with added weight can bring. The added resistance makes daily activities and strength sessions more challenging, helping you burn more calories and strengthen your core and legs, while also supporting better balance and functional fitness.
For most people, wearing a weighted vest on walks, hikes, or during resistance training is safer, more comfortable, and ultimately more effective than strapping one on for a run. Yes, they make you sweaty, and require routine de-funkifying to keep them from stinking. But I think the maintenance is worth it because they add so much to your workout (and not just in kilos).
Weighted vest FAQ: A Q&A with Dr. Doug Kechijian PT, DPT, Physical Therapist & Performance Coach
Is there scientific research supporting weighted vests for running or speedwork?
No, there isn’t strong scientific evidence supporting the use of weighted vests for running or speedwork. In fact, wearing a vest during running increases the orthopaedic stress on your joints and may alter your running form.
Should I use a weighted vest for running?
It’s not recommended. Weighted vests can increase the risk of injury and change your running mechanics. If you want to use one, keep the weight light — no more than 5 to 10 pounds.
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The greatest benefit comes from walking, especially uphill on a treadmill or hiking. This method provides a safe, effective way to add external load and increase workout intensity.
Can I use a weighted vest for sports training?
Yes, sports that involve weight-bearing movements, like football, may benefit from occasional weighted vest use. Sprinting with a vest can be effective for some athletes, but should be done cautiously and not as a daily routine.
The 4 best weighted vests for every fitness goal?
For running or walking, stick to 5 to 10 pounds. For bodyweight exercises (push-ups, pull-ups, squats), you may need more weight to challenge yourself.
How we selected?
Limit use to one to days per week. This helps you avoid overuse injuries and gives your body time to recover.
What’s the main benefit of using a weighted vest?
Weighted vests add external load, making your body work harder. This can improve strength and endurance, especially during walking, hiking, or bodyweight exercises.
Do I need a weighted vest for variety in my workouts?
Weighted vests can make workouts feel different and more challenging, which may help keep things interesting and change your perception of effort.
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