Training with a weighted vest: heavy benefits or just an extra load?
Here's what to know before you suit up

You may have spotted someone on the treadmill beside you wearing one, or had someone pass you as you climb a challenging hill, looking fit and agile despite toting a seemingly heavy load. It can be tempting to jump on the weighted-vest bandwagon and count on performance gains to start stacking up. But are there enough benefits, and are weighted vests even safe? Here’s what you need to know to decide whether upping your weight class during training will pay off on race day.
The science behind weighted vests
Some research suggests that running with extra weight can increase cardiovascular demand and build power. A recent review published in the journal Sports Biomech found that training with weighted vests led to significant improvements in speed, and a 2023 study on trail runners concluded that weighted training improved running power in a group of experienced athletes. However, not all benefits come without risks, with other research cautioning that weighted vests could overload joints during high-impact activities like running. Notably, the trail runners stopped improving when the vests weighed 10 per cent or more of their body mass; adding weights to endurance training also means it is essential to recalculate fuelling needs to avoid overtraining.
Is it right for you?
When is a weighted vest useful? Weighted vests can be a useful tool for advanced runners looking to improve strength and endurance. For experienced runners or walkers, adding some weight to a training regime offers an appealingly simple way to add resistance to their workout. During strength training, a weighted vest is a safer and well-tested tool, particularly useful for those runners who may struggle with traditional weights, who don’t have access to machines or who have limited mobility. But for most of us, other options can be just as effective, and focusing on strength training and hill work can provide similar benefits without the added strain.
How to incorporate a weighted vest safely
If you’re thinking about incorporating a weighted vest into your workout, begin with a light load—ideally, less than five per cent of your body weight. Increase the weight gradually as your body adjusts. Experts suggest using the vest during shorter, low-impact workouts—try wearing it on brisk walks or hikes for cross-training (this is called “rucking”). Strength training with the vest can effectively enhance stability before you work on building endurance.
Before strapping on extra weight, consider your training goals and injury history. Used correctly, a weighted vest can be a powerful tool—but like any training aid, it’s not one-size-fits-all. As always, it’s a great idea to consult a medical practitioner before adding anything new to your training regime.