Weighted vests: how to choose one, and how to start
The types of weighted vest, how heavy to start, what makes one fit well, and how to compare them on price per kilogram — with a starting-weight table for walking and training.
Updated 15 November 2026 · Published by Radiant Life Distributors
What a weighted vest is
A weighted vest is a vest that carries extra load close to your torso, so you can add weight to walking, bodyweight exercises or training without holding anything in your hands. Because the load sits on your shoulders and around your chest, a well-fitted vest moves with you rather than swinging like a backpack.
The main types
| Type | How the weight works | Good to know |
|---|---|---|
| Adjustable (removable weights) | Small iron or steel bars or bags slot into pockets around the vest | You can start light and add weight over time; check the smallest increment |
| Fixed weight | Weight is sewn in and can't be changed | Usually cheaper and slimmer, but you may need a second vest later |
| Plate carrier | Holds one front and one back plate | Popular for rucking and CrossFit-style training; compact and stable when running |
| Sand or shot-filled | Bags of sand or steel shot | Moulds to the body; check the bags are double-stitched |
| Women's and short-torso cuts | Shorter body and shaped chest panels | Worth looking for if standard vests ride up or press on the chest |
Choosing a weight
Start lighter than you think. A common starting point many trainers suggest is a vest of around 5–10% of your body weight, increased gradually once walking or training with it feels comfortable. An adjustable vest makes that easy.
| Body weight | 5% | 10% |
|---|---|---|
| 60 kg | 3 kg | 6 kg |
| 70 kg | 3.5 kg | 7 kg |
| 80 kg | 4 kg | 8 kg |
| 90 kg | 4.5 kg | 9 kg |
| 100 kg | 5 kg | 10 kg |
This is general information only. If you have back, neck, joint or heart problems, are pregnant, or are new to exercise, check with your doctor, physiotherapist or an accredited exercise physiologist before training with added weight.
Fit and comfort
- Snug, not tight — the vest shouldn't bounce when you walk briskly, and you should still be able to breathe deeply.
- Weight high and close — load sitting high on the chest and back is more stable than load hanging low.
- Shoulder padding — matters more as the weight goes up.
- Adjustment — side straps or a wide velcro waistband let one vest fit over a T-shirt or a jacket.
- Breathability — mesh panels help in an Australian summer.
- Reflective trim — useful for early-morning and evening walks.
Walking and rucking
Walking with a weighted vest has become one of the most popular ways to use one. "Rucking" is the related practice of walking with a weighted backpack (a rucksack) — a term borrowed from military training. A vest spreads the load around the torso; a ruck puts it all on the back.
- Start with shorter, flat walks and build up distance before weight.
- Keep your normal walking posture — if you're leaning forward, the vest is too heavy.
- Wear supportive shoes; the extra load is carried through your feet and knees.
- Take water and avoid the hottest part of the day — a vest adds insulation as well as weight.
The Australian Government's physical activity guidelines are a good reference for how much activity to aim for each week.
How to compare vests
- Price per kilogram — divide the price by the vest's maximum weight. Cheap fixed vests can cost more per kilo than they look.
- Weight range and increments — for an adjustable vest, the smallest step tells you how gradually you can progress.
- Fit range — check the chest and torso measurements, not just S/M/L.
- Construction — double stitching, sturdy buckles and covered weights last longer.
- Returns — fit is personal; check the retailer's return policy before buying online.
Where to buy in Australia
Weighted vests are sold by sporting goods chains, fitness equipment specialists, discount department stores and online marketplaces. Specialist fitness retailers usually carry adjustable and plate-carrier styles in higher weights; department stores mostly sell lighter fixed-weight vests. Whichever you choose, you're covered by the Australian Consumer Law's consumer guarantees if a product is faulty.
Weighted vest questions
How heavy should my first weighted vest be?
A common starting point is around 5–10% of your body weight, increased gradually. An adjustable vest lets you start light. Check with a health professional first if you have any injuries or health conditions.
Is an adjustable or fixed weighted vest better?
Adjustable vests let you add weight as you progress, so one vest lasts longer. Fixed vests are simpler, slimmer and often cheaper, but you may outgrow them.
What is the difference between a weighted vest and rucking?
Rucking is walking with a weighted backpack. A weighted vest spreads the load around your torso instead of putting it all on your back.
Are there weighted vests for women?
Yes. Look for vests with a shorter torso and shaped chest panels, and check the chest and torso measurements rather than just the size label.
How do I compare weighted vest prices?
Divide the price by the maximum weight to get a price per kilogram, then compare the weight range, fit and construction.