How to Wear a Weighted Vest: Fit, Height and How Tight

Photo: Dan Fahey, Gritty Soldier

A weighted vest should sit high and snug on your torso, with the weight centered on your chest and upper back, not hanging on your stomach. Set the shoulder straps first, then close the waist strap or cummerbund tight enough that the vest does not bounce when you jog in place, but loose enough that you can take a full breath. Start with short sessions and build up.

How to put on a weighted vest, step by step

1. Open everything up. Undo the waist strap or cummerbund and loosen the shoulder straps so the vest goes on without a fight.
2. Put it on over your head like a T-shirt and pull it down so the front and back panels hang evenly.
3. Set the height with the shoulder straps. Adjust them until the top of the vest sits on your upper chest. If the vest hangs low on your belly, shorten the straps. If it digs into your neck, lengthen them a little.
4. Close the waist strap or cummerbund. Pull it around snug and close it. On the Hybrid Weight Vest MK2 that is a 4-inch elastic cummerbund with a dual Velcro closure.
5. Test it. Jog in place, do a few jumping jacks and a couple of squats. If the vest bounces, tighten the cummerbund. If you cannot breathe deeply, loosen it a touch.

How tight should a weighted vest be?

Snug enough that it moves with you, not against you. A good check is the jog test: if you can feel the vest lifting and slapping down as you jog, it is too loose. If your breathing feels restricted or the straps pinch, it is too tight. You should be able to take a full breath with the vest closed.

Should a weighted vest sit high or low?

High. With the weight on your upper chest and upper back, the load stays close to your body and your shoulders and torso carry it together. A vest that hangs low pulls on your shoulders and tends to bounce off your stomach when you run.

What to wear under it

A fitted T-shirt or long-sleeve shirt is the most comfortable. Loose, bunched-up fabric under the straps creates pressure points. On hot days, a vest with a breathable liner helps; ours uses a cooling spacer mesh liner.

Common mistakes

• Too loose: the vest bounces, rubs and throws off your stride.
• Too low: the weight sits on your stomach and drags on your shoulders.
• Too heavy, too soon: start with walks and short sessions before you run or do high-rep work in it. Our weighted vest sizing guide covers how heavy to go.
• Uneven straps: if one shoulder strap is longer, the vest tilts and the load pulls to one side.
• Ignoring your posture: stand tall and brace your core. If your form breaks down, take the vest off or cut the session short.

How to wear a weighted vest for different workouts

Walking and rucking: snug but comfortable, since you will wear it for a while. Our guide to walking with a weighted vest covers how much weight and how long.

Running: a little tighter than for walking, so it does not bounce. Start with short, easy runs. More in weighted vest running.

Pull-ups, push-ups and Murph: high and snug, so the vest does not swing on pull-ups or slide toward your face at the bottom of a push-up. See how to train for Murph.

Frequently Asked Questions

How should a weighted vest fit?

It should sit high and snug on your torso, with the top of the vest on your upper chest and the weight close to your body. When you jog in place it should move with you without bouncing, and you should still be able to take a full breath.

How tight should a weighted vest be?

Tight enough that it does not bounce when you jog in place, loose enough to breathe deeply. Tighten the waist strap or cummerbund if it bounces and loosen it if your breathing feels restricted.

Should a weighted vest be worn high or low?

High, with the weight on your upper chest and upper back. A vest that hangs low on your stomach pulls on your shoulders and bounces more.

What should you wear under a weighted vest?

A fitted shirt. Loose fabric bunches under the straps and creates pressure points. A breathable shirt helps on hot days.

How long should you wear a weighted vest?

Start with short walks or workouts and add time gradually as your shoulders, back and legs get used to the load. If you have a back, joint or heart condition, check with your provider before training with added weight.