Weighted vests are rapidly gaining traction, from popular social media trends like 'hot girl walks' to TikTok fitness enthusiasts, as a simple yet effective tool to enhance daily physical activity. These vests promise benefits such as increased calorie burn and muscle building, prompting many to question their efficacy and value. Experts confirm that weighted vests can indeed be a practical, affordable, and effective addition to an existing fitness regimen, with many top picks available for under $50. Personal trainer Sarah Pelc Graca, CPT, and orthopedic spine surgeon Hooman Melamed, MD, weigh in on the trend and guide on proper incorporation.

According to Pelc Graca, the primary mechanism by which a weighted vest elevates a workout is through added resistance. This resistance intensifies familiar exercises without requiring changes in form or complex movements, effectively transforming activities like walking into a more challenging, full-body workout. Unlike traditional resistance equipment such as dumbbells or resistance bands, a weighted vest offers a hands-free solution to boost the intensity of exercises already being performed. This continuous added resistance not only increases cardiovascular intensity but also builds strength and improves bone density, making it a highly versatile tool for various fitness routines.

The benefits of incorporating a weighted vest into your routine are multifaceted:

1. Improves Bone Density: Walking with a weighted vest can significantly promote healthy bone density, a critical factor for aging women who face a higher risk of osteoporosis. The vest's added weight provides a mild, consistent form of resistance that encourages bones to adapt and strengthen. This type of weight-bearing exercise is particularly beneficial for women post-menopause, a stage when natural bone density decrease is common.

2. Adds a Strength Training Element: While walking is inherently beneficial, adding a weighted vest transforms a casual stroll into a strength-building exercise. The extra weight increases the workload on key muscle groups, including the legs, glutes, and core. This effectively integrates strength training into a low-impact cardio routine, offering an accessible way to enhance muscle tone and strength without the need for traditional weights, as noted by Dr. Melamed.

3. Boosts Cardiovascular Health: Wearing a weighted vest enhances the cardiovascular intensity of an average walk by increasing your heart rate, which, in turn, improves overall stamina and heart health. Pelc Graca explains that a more strenuous workout leads to a higher heart rate, enabling the body to more efficiently circulate oxygen and blood to the muscles. Dr. Melamed adds that this increased effort helps burn more calories, shed fat, lower cholesterol levels, and reduce high blood pressure.

4. Promotes Better Posture: A weighted vest actively engages core muscles, encouraging a more upright posture during walks. The additional weight necessitates stabilization from the abdominal and spinal muscles, fostering improved balance and a stronger core. This can be especially advantageous for individuals who spend extensive periods sitting or experience posture-related issues.

5. Burns Calories and Aids Weight Loss: For those on a weight loss journey, a weighted vest can accelerate calorie burning and simultaneous muscle building, as confirmed by Dr. Melamed. The added resistance forces muscles to work harder, demanding more energy and leading to increased calorie expenditure. Pelc Graca highlights that even a small amount of added weight can significantly boost heart rate and oxygen consumption, resulting in a higher calorie burn compared to walking without the vest. Furthermore, building lean muscle mass, particularly in the legs and core, elevates the resting metabolic rate, meaning the body burns more calories even at rest.

When incorporating a weighted vest into your routine, experts advise a gradual approach to frequency and duration. Pelc Graca cautions that prolonged use (several hours) or using too heavy a weight can lead to joint strain, muscle fatigue, and posture issues. Therefore, it's crucial to progressively introduce both weight and duration to prevent overloading your body. Beginners should start by using a weighted vest one to two times per week on familiar walks, allowing the body to adapt without overtaxing muscles or joints. As strength and endurance improve, frequency can be gradually increased to three to five times a week, or the vest can be integrated into bodyweight workouts. Initially, limit sessions to 10 to 20 minutes or a moderate distance like a mile. Over time, as the body adjusts, the duration or distance can be extended, always building up gradually to minimize injury risk.

Weighted vests are versatile and can be integrated into various exercise modalities:

• Aerobic Exercise: Wearing a vest during walking, running, or climbing stairs effectively boosts cardiovascular fitness and strengthens the lower body and core. On a treadmill, the 12-3-30 workout can be an efficient option with a vest.

• Bodyweight Exercises: The vest adds intensity to common bodyweight exercises such as squats, pushups, lunges, and planks, making them more effective for building strength and endurance.

• Plyometrics: For a dynamic workout combining strength and cardiovascular benefits, incorporate the vest into plyometric exercises like jump squats, high knees, butt kickers, and box jumps.

• High-Intensity Interval Training (HIIT): Integrating a weighted vest into HIIT workouts can significantly enhance caloric burn and increase the cardiovascular challenge. Exercises like burpees, mountain climbers, and jumping jacks, performed with short bursts of effort and minimal rest, are ideal.

• Resistance Training: For boosting the intensity of resistance training, wear the vest during exercises such as pullups, chinups, or triceps dips. It provides continuous resistance, forcing muscles to work harder.

Choosing the right weighted vest is crucial for safety and effectiveness. Dr. Melamed recommends that beginners select a vest weighing no more than 10 percent of their body weight. For individuals entirely new to exercise, Pelc Graca suggests going even lighter, opting for a vest around five percent of their body weight. The vest should fit snugly and securely to prevent movement during workouts, which could cause discomfort, affect balance, or lead to poor posture. Many vests feature adjustable straps, allowing for a personalized and comfortable fit.

While generally safe, walking with a weighted vest does have potential drawbacks if not used correctly:

1. Joint and Muscle Strain: Overdoing it can lead to strain, particularly in the knees, hips, and lower back, as the added weight increases the load on these joints. This can result in overuse injuries, especially if the vest is too heavy or used too frequently. Individuals with existing joint problems (e.g., arthritis, chronic pain) should consult their healthcare provider before use.

2. Poor Posture: An improperly fitted or excessively heavy vest can cause users to hunch forward or alter their natural walking gait, leading to back or neck pain. Incorrect posture strains the spine and affects overall body mechanics. Pregnant women should avoid weighted vests due to the potential for unnecessary strain on the lower back and abdomen.

3. Increased Risk of Injury: Without proper progression, increasing workout intensity with a vest can lead to overtraining injuries like muscle strains or tendonitis. Beginners in resistance training should be cautious not to push too hard, too fast. Those with osteoporosis should also exercise extra caution due to an increased risk of fractures or bone injury with improper use.

4. Discomfort and Chafing: Wearing a weighted vest for extended periods can cause discomfort or chafing, particularly around the shoulders and chest, especially if the fit is poor. This can be mitigated by ensuring a proper fit, adequate padding, and wearing moisture-wicking clothing. Vests with adjustable designs are recommended.

5. Muscular Imbalance: If the vest's weight is not evenly distributed or worn incorrectly, it can lead to muscular imbalances. Uneven weight distribution may cause asymmetry in the body, resulting in compensatory movements that disproportionately stress certain muscles or joints.

To minimize these risks, Dr. Melamed advises always warming up, starting with a lighter weight, ensuring proper fit, and progressively increasing resistance. Pelc Graca adds the importance of maintaining good posture during exercise with a weighted vest: keep shoulders back, chest up, and core engaged to prevent rounding the spine or slumping forward.