The ideal weighted vest size depends mainly on your body weight and fitness level:
Factor| Recommendation
---|---
Weight of Vest| Start with 4-10% of your body weight. For example, if you
weigh 180 lbs, a vest between 7-18 lbs is appropriate. Beginners should start
at the lower end and gradually increase weight.
Fitness Level| Beginners: 10-15 lbs to get used to the vest. Experienced
users: 20-40 lbs for more challenge.
Fit & Comfort| Choose adjustable straps and padded, breathable material to
ensure comfort and avoid restricting movement or breathing.
Activity Type| For running, choose lighter and more fitted vests; for
strength training, heavier and adjustable vests work better.
Starting too heavy can cause strain or poor posture, so gradual progression is key. Aim not to exceed 20% of your body weight to avoid injury.
If you want a specific vest, many adjustable options range from 10 lbs up to 40+ lbs, allowing you to customize the weight as you progress.
