Skip to main content

Health library

Back to health library

Power up your walk with added weight

A man wears a hiking pack on an urban street.

March 9, 2026—Getting the physical activity you need to stay healthy can be as simple as going for a walk. It’s free, fun and accessible. But if you've been lacing up your sneakers for a while and want to add a little oomph to your workout, you might be curious about adding some extra weight.

There are two popular ways to do that: wearing a weighted vest or rucking (walking with a heavy backpack). Both have roots in military training, but they've gone mainstream recently. You might have spotted people wearing weighted vests at the gym or on neighborhood sidewalks.

Added weight, added benefits?

One way adding weight to your walk can step up your workout: It increases the number of calories you burn. According to the American College of Sports Medicine (ACSM), you’ll likely burn about 12% more calories by walking at 2.5 mph while wearing a vest weighted to about 15% of your body weight. For someone who weighs 120 pounds, that would mean adding 18 pounds of weight to your vest.

And because you're still walking (not running), the stress on your joints is generally low.

Weighted walking can also help you:

  • Maintain and build muscle strength.
  • Improve your posture.
  • Boost cardiovascular fitness.

More research is needed, but regular, long-term weighted vest use may even help prevent hip bone density loss in older adults, says the ACSM.

Rucking offers similar perks, the American Council on Exercise reports. And it’s become a social activity, with clubs and group events popping up around the country.

That said, weighted walking isn't for everyone. People with chronic back, shoulder or knee pain should steer clear. The extra load could make those conditions worse. It's also a good idea to skip the vest during activities that involve a lot of bending, twisting or going upside down.

Take the first steps

Getting started with weighted walking begins with choosing the right gear. If you go the weighted vest route, look for one that:

  • Is soft, breathable and has good padding.
  • Fits snugly.
  • Offers adjustable weight inserts.
  • Distributes weight evenly across your front and back.

For rucking, you'll need a sturdy backpack with padded shoulder straps and a waist belt to help shift some of the load to your hips. You can fill it with special ruck plates or sandbags. Or simply load up some water bottles—1 gallon of water weighs about 8 pounds.

No matter which method you choose, keep these tips from the American Council on Exercise in mind:

  • Keep the weight well-balanced and evenly distributed.
  • Wear comfortable walking or hiking shoes.
  • Start light—around 5% of your body weight—and increase gradually.
  • Begin with short sessions (10 to 20 minutes) and add time slowly over a few weeks.
  • Before starting any new exercise routine, check in with your healthcare provider.

Sources

Read more breaking news Related stories
Featured Topics
Quick Links