How Much Weight Should You Use in a Weighted Vest (or Ruck)?

Go lighter than your ego. Start at ~5–10% of body weight. Walk easy, keep great form, and progress one knob at a time. The goal is repeatable sessions—not heroics followed by ice and regret.

Why 5–10% BW works

• Metabolic bump without meltdown: Small vest loads measurably raise VO2 and energy cost compared with unloaded walking^[1][3].
• Injury risk management: Load carriage increases ground reaction forces and fatigue—bigger jumps raise risk^[2].
• Terrain amplifies stress: Uphill, uneven, or trail surfaces stack effort on top of load^[4].

Progression playbook

• Weeks 1–2: 20–30 minutes, 5–10% BW, flat terrain.
• Weeks 3–4: add 10 minutes total OR +2–4% BW OR slight hills—not all three.
• Steady state breathing; keep steps short; straps snug.

When to increase

• RPE ≤ 6/10, no joint pain, next-day legs feel “used” not “wrecked.”
• 2–3 sessions/week for 2 weeks at current load with no red flags.

Red flags (don’t progress yet)

• Joint pain during or after (knees, hips, back). Deload and fix fit first. See Knee/Back Safety.
• Persistent hotspots or blisters. Address socks/shoes and strap tension before adding weight.
• Form breaks down: long strides, hips hinging, or pack bounce. Clean it up, then progress.

Progression scenarios

• Time-rich, stress-light: keep weight the same, add 5–10 minutes per week until 45–60 minutes.
• Busy schedule: hold time at 30–40 minutes, add 2–4% BW every 1–2 weeks.
• Hilly routes: add time or gentle grade—not both with weight. See Incline Effects.

Once your fit and progression are solid, pick the right tool for your context: Vest vs Ruck. For ruck-specific guidance, see How Much Ruck Weight. For pacing targets tied to fat loss, read Best Pace & Distance.

References

1. Teh, K.C., & Aziz, A.R. (2006). Heart rate, oxygen uptake, and energy cost of walking in weight‑vest training. J Strength Cond Res. PubMed.
2. USARIEM Review Team (2022). Physiological impact of load carriage exercise: mechanisms, risks, and prevention. Sports Med. Open access.
3. Looney, D.P. et al. (2024). Metabolic Costs of Walking with Weighted Vests. Med Sci Sports Exerc. PubMed.
4. Soule, R.G. et al. (2018). Complex Terrain Load Carriage Energy Expenditure. Med Sci Sports Exerc. MSSE.

Additional perspectives

• Zone 2 training (context): Peter Attia’s guide to Zone 2 and why it matters for mitochondrial health and aerobic capacity. Useful companion to rucking on easy days. Read the guide.
• Popular commentary: Gary Brecka on weighted vests and walking—motivational perspective, not peer‑reviewed research. Watch on YouTube.