What Is a Weighted Vest?

A weighted vest is a form-fitting garment (think tactical vest) with a fixed amount of weight sewn in or with pockets to add and remove weights as needed. Similar to wearing a weighted backpack, wearing a weighted vest during exercise intensifies a workout but with the added benefit of more even weight distribution.

Is It Beneficial?

According to Dr. Harangody, wearing a weighted vest could have benefits. An important one is enhanced bone density.

“Wearing a weighted vest during a low-impact workout such as walking can prevent loss of bone density,” she says. “That’s huge for patient populations at high risk of fracture, like older adults and postmenopausal women.”

She says that weighted vests can also be beneficial for people who are trying to lose weight. “When you lose weight, your bones lose density,” says Dr. Harangody. “A vest can help prevent or reduce that loss.”

Other benefits include:

• Increased calorie burn: By adding resistance, you will burn more calories during your workout, which can help you reach your weight-loss goals.
• Build strength: Carrying the extra weight forces your muscles to work harder. This strengthens muscles, particularly in your legs, buttocks, core and back.
• Improved cardiovascular health: As the intensity of a workout increases with weight resistance, your heart rate and oxygen intake also increase. Over time, this improves the endurance and health of your heart and lungs.
• Time efficiency: Get more out of your workouts in less time. The added resistance makes your exercises more challenging, maximizing your efforts.

Are They Safe for Any Type of Workout?

Dr. Harangody says that you can wear a weighted vest for low-impact exercise like walking as well as more high-impact exercise like running, climbing stairs or jumping. You can also wear a weighted vest while doing squats, pushups, pullups, lunges or planks, strength training and high-intensity interval training.

“Something as simple as putting on a weighted vest doesn't hurt and can supercharge a normal workout routine,” says Dr. Harangody.

If you’re considering using a weighted vest, do your research. Choose a vest that fits snuggly on your torso for ideal weight distribution, but not too tight. “Start slow and begin with lighter weight,” says Dr. Harangody. “Listen to your body, and gradually increase the load as you get stronger.”

Dr. Harangody says that a weighted vest should not exceed more than 10% of your total body weight. So, if you weigh 120 pounds, the weight of your vest should not be more than 12 pounds.

“If your normal fitness routine is walking a mile, start by wearing a lighter vest for only a quarter mile and work your way up to a full mile with additional weight,” Dr. Harangody explains. “Make sure you are activating your core to stabilize the weight of the vest and to avoid back injury.” 

To make sure your core is activated, Dr. Harangody says you should feel your belly button go back toward your spine, and your stomach muscles tensing. 

Should You Talk With Your Doctor First?

If you have balance problems or any pre-existing injuries or conditions like heart or lung disease, Dr. Harangody recommends talking with a medical professional before wearing a weighted vest for exercise. “If you're an otherwise pretty healthy, active person, you could start using it with minimal concern,” she says.

Here are a few additional things to consider before suiting up:

• Risk of injury. If used incorrectly or with too much weight, weighted vests can increase your risk of injury, particularly to your joints, back and shoulders. Proper posture while wearing a vest is important.
• Discomfort. An ill-fitting vest can be uncomfortable and may restrict your movement. A snug, yet not too tight fit is essential for comfort and safety.
• Cost. Weighted vests can be expensive, especially those with adjustable weight and high-quality construction.
• Potential for overuse. It’s tempting to wear a weighted vest throughout the day, but overuse can lead to fatigue and injury. Rest and recovery are just as important as the workout itself.

Learn more about athletic training and sports performance.