Before we start, I think it's important to note that I'm not the one who's been walking around in a weighted vest—that honor belongs to our good friend (and Lead Graphic Designer at ProsourceFit), Darwin Huanca! For the past three years, we've sat at our desks day in and day out watching Darwin strap on his weighted vest to go on his daily walks.
Every. Single. Day.
Naturally, we had to ask: Why does he do it? Is THIS the secret sauce to his jiu-jitsu game? And most importantly, should we be doing it too?
Why Walk With a Weighted Vest?
If you've met Darwin, you know his love for jiu-jitsu. So when we asked him what inspired him to start using his vest, it was no surprise to hear his answer. He said, "I wanted to strengthen my legs to improve my performance in jiu-jitsu. Walking with the vest also helped me move faster when I wasn't wearing it."
Carrying extra weight during daily walks helped him move faster and feel lighter when training. He also wanted to build stamina, and moving with extra resistance for three years acclimated his body to handle long sessions of grappling at a high intensity.
Starting Small and Scaling Up
The recommendation for beginners is to wear their vest for no more than 20 minutes at a time, and more experienced users for up to 60. It's important to start with a lighter weight and build gradually as your body adapts.
Darwin first started with a 10lb vest to avoid unnecessary strain. His body adapted relatively fast, and within a month he was able to move up to 12lbs. His next jump didn't come until six months later as he wanted to build endurance and tolerance with the lighter weight. Finally, he stepped up to a 20lb vest which he's now worn consistently for over two years.
He's continued to find new ways to add challenge to his routine, often incorporating ankle and wrist weights as well.
Strength, Endurance, and Metabolism Boosts
One of the biggest benefits Darwin noticed was increased leg and back strength. In jiu-jitsu, it's normal to start panicking when you're in a bad position but it's been less of an issue since Darwin's started using his vest. "For example, when someone takes my back during training, I don't panic as much because I've gotten used to carrying extra weight. This helps me stay calm and focus when I'm escaping bad positions."
It's not your average use-case, but there are numerous functional benefits that can't be accounted for at first glance. Weighted vest walking also helped him with weight loss and muscle gain, particularly in his legs and back. Since the body works harder when carrying extra weight, it naturally burns more calories, boosting metabolism over time.
Posture, Balance, and Core Stability
Darwin credits the vest for improving his posture, balance, and core strength. However, he warns that jumping into a heavy vest too soon can lead to back strain or injury. His advice? Start light and let your body adapt gradually.
The natural proprioception gains from wearing a weighted vest are notable, as the body learns to naturally stabilize itself to prevent tipping over. The more often you use the vest, the more comfortable your body becomes adjusting on the fly.
Cardiovascular Gains and Stamina
Walking is already a great way to improve cardiovascular health, but adding a weighted vest raises the heart rate more quickly, making workouts more efficient. Darwin's endurance has improved significantly. He's learned to zone out during long walks, focusing on steady progress rather than fatigue.
How Can You Avoid Discomfort, Soreness, or Injury?
No workout gear is perfect, so we asked Darwin if there was anything he didn't like about wearing a weighted vest. His response?
"Starting with a light weight, I felt slight discomfort since my body wasn't used to carrying extra weight, but that faded after a few uses. Wearing a vest with neoprene padding makes it much more comfortable."
Who Should Try Weighted Vest Walking?
If you already enjoy walking but want to build muscle, increase stamina, or break through a fitness plateau, adding a weighted vest is a simple yet effective way to level up your routine. He wears his vest five times a week, sometimes for a quick 15-minute walk, other times for a longer 45-minute session.
The Takeaway
Three years in, Darwin swears by his weighted vest routine. It’s made him stronger, leaner, and more resilient—not just in Jiu-Jitsu but in everyday life. If you’re looking for a straightforward way to increase the challenge of your workouts, a weighted vest might be worth considering. Just remember: start light, stay consistent, and build up gradually.
Want to give it a try? Check out our selection of ankle, wrist, and body weights including weighted vests at ProsourceFit and take your walking game to the next level.
