The recommended weight for a weighted vest generally falls between 5% and 10% of your body weight when starting out. This range provides a good balance between effectiveness and safety, allowing your body to adapt without undue strain on muscles and joints

Guidelines for Choosing Weighted Vest Weight

• Start Light: Begin with around 5-10% of your body weight. For example, if you weigh 150 pounds, start with a vest weighing 7.5 to 15 pounds

• Adjust Gradually: Use a vest with adjustable weights so you can increase the load in small increments as your strength and endurance improve

• Do Not Exceed 20%: Avoid wearing a vest heavier than 20% of your body weight, as this can cause poor posture, muscle strain, and joint stress

• Consider Your Activity: For walking or cardio, staying closer to 10-15% of your body weight is advised. For strength training or calisthenics, lighter vests (around 10 kg or less) that fit snugly are preferred

• Listen to Your Body: If you experience fatigue or discomfort, reduce the weight or duration. Weighted vest use impacts core and joint recovery, so plan usage around your other workouts

Summary

Factor| Recommendation
---|---
Starting Weight| 5-10% of body weight
Maximum Weight| Do not exceed 20% of body weight
Weight Adjustability| Prefer adjustable vests for progression
Activity Type| Lighter for running/calistenics; moderate for walking/cardio
Usage Frequency| Use with recovery in mind; avoid overuse before heavy lifting days

Following these guidelines will help you safely and effectively incorporate a weighted vest into your training routine