Are Weighted Vests Worth It Or Not?
Weighted vests are trending now, but are they worth the hype? Let’s break down the science-backed pros and cons—and who should be cautious before trying one.
They’re trending now—but I’ve been recommending them for 20 years. That’s right: In today’s Ajenda, we’re covering weighted vests.
While they’ve been exploding on social media, I first started sharing their benefits in my second book, Your Body Beautiful (which you can find here on Amazon). That was back in 2012, so I guess you could say I was one of the first to the party!
But why all the hype now? And more importantly, are they worth it? Here's an evidence-based summary of their pros and cons—and who should be careful before jumping in.
The Pros of Weighted Vests
1. Improved Bone Density
Wearing a weighted vest can help strengthen your bones by placing healthy stress on them—a process known as osteogenesis or bone formation.
“How?” It’s pure physics: The more weight your body carries, the more force it exerts against gravity, which sends signals to your bones to grow stronger.
This is one area where being thin could work against us. That’s why adding 5-25 pounds with a weighted vest can give your musculoskeletal system the extra challenge it needs to stay strong.
Now for the evidence:
- One study found that postmenopausal women who wore weighted vests while walking saw significant improvements in hip bone mineral density (Snow et al., 2000).
- Another study in Osteoporosis International concluded that weighted vests worn during daily activities boosted bone density in older adults (Jessup et al., 2003).
2. Enhanced Strength and Muscle Activation
Research found that basketball players who trained with weighted vests developed improved explosive power, higher vertical jumps, and overall strength (Khlifa et al., 2010).
While most of us aren’t planning on dunking over LeBron James anytime soon, this study suggests that adding a weighted vest to your training regimen could significantly boost your physical performance.
3. Increased Caloric Expenditure
Wearing a weighted vest intensifies your workout, helping you burn more calories. Research backs this up: A study found that people who wore weighted vests while walking burned more calories than those without (Puthoff et al., 2006).
It’s like upgrading your casual stroll from economy to business class—same destination, but you arrive with more calories burned!
4. Cardiovascular Benefit
People who wear weighted vests during training can run longer before getting tired, climb stairs faster, and even use oxygen more efficiently while running (Rusko & Bosco, 1987).
What About The Cons?
1. Increased Risk of Injury or Strain
If used incorrectly or with too much weight, a weighted vest could strain your muscles, joints, and ligaments, potentially leading to injury (Northwestern Medicine).
2. Discomfort or Reduced Mobility
Never worn a weighted vest before? Studies show participants frequently report initial discomfort, particularly with poorly fitted or excessively heavy vests. So start easy, and work your way up!
3. Possible Negative Effects on Posture
If improperly fitted or excessively heavy, weighted vests may negatively affect posture or gait mechanics, increasing the risk of musculoskeletal imbalances or injury.
A study examined military personnel carrying heavy loads and found that increased spinal compression forces could damage posture and increase injury risk (Birrell & Haslam, 2009).
While we’re not carrying military gear, the same principle applies to weighted vests—proper fit and weight are crucial.
Here’s What I Recommend
Ready to hop on the weighted vest train? Just keep this in mind:
- Gradually Increase Weight ➜ Start at 5-10% of body weight to allow bones, joints, and muscles time to adapt. For example, if you’re 120 pounds, the weight of your vest shouldn’t be above 12 pounds.
- Ensure Proper Fit and Distribution of Weight ➜ Put the vest across the torso to minimize the risk of injury.
- Monitor for Discomfort or Strain ➜ If you’re experiencing persistent pain or mobility issues? A weighted vest might not be a good choice for you.
- Seek Professional Guidance ➜ To ensure safe and effective integration into your exercise routine.
Bottom line: Weighted vests can support improved bone density, muscle strength, and cardiovascular conditioning, provided they're introduced gradually and used safely to mitigate potential risks.
