Weighted Vests

Adjustable vests (with removable weight pockets) let you scale load from 10 to 40+ lb — the most versatile choice. Fixed-weight vests (typically 20, 40, or 50 lb) are simpler, more compact, and often better-fitting — preferred by dedicated ruckers. For a first purchase, adjustable is usually the smart choice.

Start at 5–10% of your bodyweight for most training. A 180 lb user should start with 10–20 lb. For rucking, 20–30 lb is a common training load. For weighted pull-ups and dips, 20–40 lb is typical. Going too heavy initially causes bad form and potential back/shoulder injury.

Yes — weighted vests are CrossFit RX standard for "Murph" and similar hero workouts (20 lb men, 14 lb women). For distance running, use a well-fitting vest with good chest/shoulder straps to prevent bouncing. The impact on knees and hips increases with load, so build up gradually.

Generally no — weighted vests add significant stress to developing joints and spines. Teens may use very light vests (under 5% bodyweight) under supervision, but most coaches recommend bodyweight-only training until physical maturity. If you're training a young athlete, stick with unloaded calisthenics and save vest work for adulthood.