Weighted-vest walking, training and rucking have exploded in popularity. Social media is full of influencers strapping on sleek vests to walk the dog, hit the trails or crank out home workouts, and there’s a parallel trend of older adults using weighted vests for walking to build strength and maintain muscle mass.
In neighborhoods across the U.S., retirees and grandparents are suiting up for brisk walks because the extra resistance helps slow age-related muscle loss and improve balance. For women, the appeal is obvious: studies suggest weighted vests can improve cardiorespiratory fitness and even help preserve bone density during menopause. But many women also report a not-so-glamorous side effect - chafing.
Poorly fitted vests with stiff fabrics, bulky straps or uneven weight can create painful hot spots on the chest, shoulders and underarms. This post examine why it happens, what to look for in a vest/ruck plate, and how anti-friction solutions like Run Slick can help keep you moving comfortably.
Why wear a Weighted Vest or Ruck Vest?
Bone health and strength: Walking or rucking with a weighted best can increase VO2 max and may help maintain bone mineral density. Health experts recommend starting with 5-10% of body weight and progressing gradually. Women in menopause may benefit because added resistance helps combat rapid bone loss.
Low-impact conditioning: weighted vests raise heart rate without the high impact of running. In fact, Women’s Health fitness director recommended a 5 lb Vest as a way to boost workouts.
Functional strength: Weighted vests let you carry weight during body-weight exercises, hikes or rucks. Plate carriers spread the load across the chest and back; this can reduce metabolic cost compared with rear-only backpacks.
Why Does Chafing Happen?
Chafing occurs when friction, moisture and pressure break down the skin’s protective barrier. In weighted vests and plate carriers the main culprits are:
Poor fit: An overly loose vest allows the weights to jostle and rub. Outside Magazine notes that a loose fit causes annoying jostling and painful chafing.
Unisex designs: Many “one-size-fits-all” vests aren’t shaped for women. Narrower straps and room for breasts tissue are important for comfort.
Stiff materials & seams: Heavy 1000D nylon may be durable, but can feel abrasive. BodySpec’s buyer guide suggest using softer 500D outer fabric paired with smooth 210D linings to reduce skin rub.
Bounce & uneven weight: If the weight is concentrated on one side or bounces as you move, it increases friction. Even weight distribution front and back and secure side straps minimize bounce.
Features to Look For
Choosing the right vest can dramatically reduce friction. Look for:
Open Sides and Breathable Design.
Open sides and slim shoulder pads improve airflow and eliminate pinching. The Rouge Women’s Box weight vest spreads 25 lb evenly and open sides prevent chafing while promoting airflow. OutdoorGearLab also highlighted that the Rouge weight vest’s open sides and slim shoulder pads avoided interference during pull-ups and push-ups.
Padded, Contoured Straps.
Padded shoulder straps reduce hot spots around the collarbone and neck. BodySpec notes that contoured, padded straps reduce hot spots and that a swimmer’s-cut neckline frees the chest and arms. The ZELUS weighted vest reviewed by Yahoo uses cushioned shoulder straps and a non-chafing material, making it comfortable even for long sessions.
Adjustable Fit & Secure Closures.
A vest should hug your torso without squeezing. GarageGymReviews praised the Rouge plate carrier for being compact, streamlined and “nothing you don’t”. Zelus Fitness’ guide emphasizes that their women’s vest’s flexible fit allows movement and the secure closure system prevents shifting during workouts. Adjustable side straps and Velcro wings help you dial in the fit.
Soft, Breathable Fabrics.
Neoprene and softer linings reduce friction. The Yahoo reviewer said the ZELUS vest’s cushioned straps and non-chafing material felt comfortable even after a double mastectomy. Breathable materials also prevent overheating, a common source of moisture and friction.
Even Weight Distribution & Curved Plates.
Ensure weight is evenly split front and back. Rouge’s Box vest distributes weight across the torso without restricting breathing. Curved plates with front cutouts ease chest pressure and allow better breathing. Plate carriers like the Rouge vest also have padded sternum or waist stabilizers to minimize bounce.
How to Prevent Chafing When Using a Weighted Vest
Choose the right load: Start with 5% of your body weight and progress slowly; the BodySpec guide recommends staying within 10-15%. Excess weight magnifies pressure and friction.
Dial in the fit: Follow a step-by-step fitting process- load the plates first, position the weight high on the chest, snig the shoulder straps without collarbone pinch, then cinch side straps until the best stays planted during a jog.
Add a base layer: A thin, moisture wicking shirt helps reduce friction. BodySpec advises that a base layer helps chafe-prone users and softer interiors also help.
Stay Dry: Sweat increases friction. Opt for breathable fabrics and, if necessary, reapply anti-chafing products on hot spots.
Use anti-friction solutions: Products like Run Slick create a durable, sweat-resistant barrier between your skin and the vest. Unlike petroleum-based balms that need frequent reapplication and can stain clothing, Run Slick delivers marathon-length protection without the mess.
Ruck Vests and Plates
Ruck vests designed for women split the load between the front and the back, use curved plates and have contoured straps to improve breathing and comfort. BodySpec’s buyers guide emphasizes that breathability and strap geometry matter; padded straps and swimmer’s-cut necklines reduce hot spots, while softer interior fabrics lower skin rub. Weight should be incrementally increased and combined with strength and impact training for bone health benefits. For cross-training or HIIT, prioritize low bounce, open sides and quick on/off features.
Conclusion
Weighted vest and ruck plates can be powerful tools for building strength, improving bone health and making your walks or workouts more efficient. The key for women is to choose gear designed for your body - open sides, padded straps, adjustable fit and breathable fabrics minimize friction and hot spots. Experts caution that a snug fit is essential; a too-loose vest leads to jostling and painful chafing. When you combine a well-designed vest with smart lading, moisture-wicking clothing and an anti-friction solution like Run Slick, you can enjoy all the benefits of weighted training without the burn of chafing. Move freely, stay strong and keep chasing those miles.