Weighted Vest Workout Benefits

The Weight of a Trend: Deconstructing the Rise of the Weighted Vest

A peculiar sight has become common on city streets and park pathways. Individuals, once seen walking unencumbered, now often sport compact, heavy-looking vests. These items, sometimes mistaken for tactical body armour, are the centrepiece of a burgeoning fitness movement. The weighted vest has transitioned from a niche piece of equipment to a mainstream wellness tool. Celebrities are photographed wearing them on casual walks, and fitness influencers demonstrate their use to millions on social media. This surge in popularity is not without substance, as proponents claim the vests offer a simple way to amplify workouts, build strength, and improve health. But beyond the hype, what does the science say about these garments, and how did they become so popular?

From Military Drills to Mainstream Fitness

The concept of carrying weight for conditioning is not new. Its roots lie in military training, specifically in a practice known as ‘rucking’. The term derives from the German word ‘rucksack’, which describes a bag carried on the back. For centuries, soldiers have marched long distances carrying heavy packs loaded with essential equipment. Roman legionaries carried loads upwards of 60 pounds, while American soldiers in the World Wars hauled between 40 and 120 pounds. This was not a fitness choice but a necessity of warfare. Modern militaries formalised rucking as a core component of training, recognising it as a fundamental measure of a soldier’s physical fitness and endurance.

The Evolution of Load-Carrying

The equipment used for carrying loads has evolved significantly over time. During the US Civil War, soldiers used rudimentary bundles of sticks and cloth. The First World War introduced the ‘haversack’, a pack strapped to the upper and lower back. By the Second World War, soldiers needed to carry even heavier equipment, including parts for machine guns. Later military iterations included the ALICE (All-purpose Lightweight Individual Carrying Equipment) system and, eventually, the highly modular MOLLE (Modular Lightweight Load-carrying Equipment) system, which allowed for customised gear attachment. This military technology laid the groundwork for the modern fitness vest, which aims to distribute weight more comfortably and securely than a simple backpack.

Anatomy of a Modern Fitness Tool

Today’s fitness vests are a far cry from the cumbersome packs of the past. They are sleek, varied, and designed for specific activities. One popular style is the plate carrier, which often resembles military or police tactical gear. These vests hold one or two flat metal plates close to the body, offering a secure fit for dynamic movements found in CrossFit. Another common type uses small, removable weights, often in the form of sandbags or solid metal bars, distributed in pockets across the vest. Brands offer this style, allowing users to adjust the total load in small increments.

How to Select the Right Vest

Choosing the correct weighted vest depends entirely on its intended use. For high-impact activities like running or high-intensity interval training (HIIT), a snug, low-profile vest is essential to prevent bouncing and chafing. Models that use stretchable, breathable fabrics hug the torso, making them suitable for dynamic motion. For walking or strength training, a bulkier vest with a higher maximum weight might be more appropriate. Materials range from lightweight neoprene for entry-level models to heavy-duty Cordura fabric for premium vests designed to handle significant loads and last for years. A proper fit is the most critical consideration for safety and comfort.

Image Credit - Street Gains

The Principle of Hyper-Gravity

At its core, a weighted vest works by applying the principle of ‘hyper-gravity’. Exercise science experts note that the vest simply adds external resistance to your body. This extra load forces the musculoskeletal and cardiovascular systems to work harder to perform any given movement. When you walk, run, or perform a bodyweight squat, your muscles must generate more force to move the additional mass. This increased demand is the catalyst for the physiological adaptations that proponents of weighted vests seek, from increased strength to greater calorie expenditure. The key is that the weight is distributed across the torso, close to the body’s centre of mass.

Boosting Calorie Burn

One of the most documented benefits of using a weighted vest is an increased metabolic cost during exercise. Research shows that walking with a weighted vest significantly increases oxygen consumption and, therefore, the number of calories burned. A vest weighing 22% of a person’s body weight can increase energy burn by over 12%, while a vest at 44% of body weight can increase it by over 25%. This effect becomes more pronounced with heavier loads. By making simple activities like walking more metabolically demanding, vests offer an efficient way to amplify a workout’s intensity.

A Challenge for the Heart

The added load from a weighted vest also provides a significant cardiovascular challenge. External resistance elevates heart rate and oxygen consumption during aerobic activity. Studies show that using vests can lead to greater cardiovascular adaptations compared to unweighted exercise. More recent research has explored its effects on specific health markers. Some findings show that performing whole-body circuit training while wearing a weighted vest effectively improved insulin resistance and lowered cardiometabolic risk factors, showcasing benefits that extend beyond simple fitness.

The Great Bone Density Debate

A major talking point for weighted vests, especially for postmenopausal women, is their potential to improve bone mineral density (BMD). One long-term study followed postmenopausal women for five years. The results showed that a programme of jumping exercises combined with wearing a weighted vest prevented significant bone loss at the hip. However, experts caution against attributing this benefit solely to the vest. It is difficult to separate its effect from that of the high-impact jumping exercises, which are known to stimulate bone growth. Furthermore, a large randomised controlled trial found no bone-protective effect from weighted vests during intentional weight loss. The science, for now, remains inconclusive.

Strengthening the Foundation

The impact of weighted vests on muscle strength is more straightforward. The additional resistance forces muscles to work harder, stimulating muscle protein synthesis and leading to improvements in strength over time. This applies not only to the legs during walking or running but also to the core. Maintaining an upright and stable posture while carrying an external load requires significant engagement from the abdominal and lower back muscles. This constant, low-level activation can help improve core strength and endurance. The key is that this stimulus is applied during functional, everyday movements, potentially leading to more practical strength gains than isolated gym exercises alone.

Mastering Your Movement

Wearing a weighted vest challenges the body’s sense of balance. The added mass, concentrated on the torso, shifts a person’s centre of gravity. The body’s proprioceptive system must adapt to this change, learning to maintain stability and control. Initially, this can feel awkward and off-balance. However, with consistent use, the body adjusts, leading to improved balance and coordination. It is crucial, though, that the vest is not so heavy that it forces a significant change in a person’s natural gait or posture. Overcompensating for a heavy load by leaning too far forward or altering foot strike can lead to injury.

Integrating Vests into Workouts

For beginners, the safest and most effective way to start using a weighted vest is to incorporate it into walking. Physical therapists often call walking an underrated exercise that is ideal for weighted vests because it involves an upright posture, minimising the risk of injury. A user can simply wear the vest during their regular walk to increase the intensity. Light aerobics can also be enhanced with a vest. It is best to start with a short duration, such as 20 to 30 minutes, and a light weight. Experts recommend beginning with a vest that is no more than 5% to 10% of your body weight.

Advanced Strength Training Applications

For experienced fitness enthusiasts, the weighted vest is a powerful tool for progressing bodyweight exercises. Once you can comfortably perform a high number of push-ups, pull-ups, or dips, adding a weighted vest provides a simple way to increase the challenge and continue building strength. It is a more practical solution than trying to balance a dumbbell between your feet or on your back. The same principle applies to lower-body exercises like squats and lunges. The vest allows the user to add significant resistance without occupying their hands, ensuring form remains the primary focus.

Image Credit - The Midst

Running with Resistance

Using a weighted vest for running is a more advanced application that requires caution. The high-impact nature of running means that the additional load significantly increases the stress on the joints, particularly the knees, ankles, and hips. Therefore, only individuals with a strong running base and no history of joint issues should consider it. A snug-fitting, minimalist vest is essential to prevent bouncing, which can alter running mechanics and cause injury. It is also advisable to use a much lighter weight for running than for walking and to introduce it gradually, perhaps starting with just one short run per week.

A Different Kind of Pressure

Beyond the world of fitness, weighted vests have a well-established history as a therapeutic tool. For decades, occupational therapists have used them to help children and adults with sensory processing disorders, autism, and ADHD. The vests provide sustained deep pressure, which can have a calming and organising effect on the nervous system. This application is not about building muscle or burning calories. Instead, it aims to help individuals self-regulate their emotional and behavioural responses to sensory stimuli, improving focus and reducing feelings of anxiety or being overwhelmed.

How Sensory Vests Work

The calming effect of a weighted vest is based on the principle of deep touch pressure. This is the same type of soothing sensation one might get from a firm hug or being wrapped in a heavy blanket. This pressure provides the body with proprioceptive input, which is the sense of where your body is in space. For individuals with sensory processing difficulties, this input can be highly regulating. It helps the nervous system to process information more effectively, which can lead to decreased hyperactivity, improved attention, and a greater sense of calm and control.

Guidelines for Therapeutic Use

Unlike fitness use, the application of a weighted vest for sensory purposes requires professional guidance. Occupational therapists recommend that a vest should not exceed 5-10% of the user’s body weight. It is also not meant to be worn all day. A typical protocol involves wearing the vest for short periods, such as 20 minutes, followed by a break of at least an hour. This prevents the nervous system from habituating to the sensation, which would diminish its effectiveness. It is crucial that the use of a vest is prescribed and monitored by a qualified therapist to ensure it is safe and appropriate for the individual’s specific needs.

Weighing the Inherent Risks

Despite their benefits, weighted vests are not without risks, especially when used improperly. The most significant danger comes from using a vest that is too heavy or progressing too quickly. Adding external load increases the stress on the entire musculoskeletal system, including muscles, bones, and connective tissues. Without a solid foundation of strength and proper form, this can easily lead to injury rather than adaptation. Before starting, individuals with pre-existing conditions like chronic back pain, arthritis, or heart problems should consult a doctor or physical therapist.

Protecting Your Spine and Joints

One of the most serious risks associated with weighted vests is spinal disc compression. The extra weight bears down on the vertebrae, increasing pressure on the intervertebral discs. Over time, especially with poor posture or core engagement, this can accelerate disc degeneration and lead to chronic pain. The joints of the lower body, particularly the knees, are also vulnerable. Every step taken with a weighted vest multiplies the force going through the knee joints, which can aggravate existing issues or cause new ones, such as tendonitis or cartilage damage.

Avoiding Overuse and Other Injuries

Overuse injuries are a common pitfall. This can happen from wearing the vest too frequently or for too long. Experts advise against using a vest for every workout, recommending instead to incorporate it two or three times a week as part of a balanced routine. This allows the body adequate time to recover and adapt. Another often overlooked risk is heat-related illness. The vest covers a large portion of the torso, trapping heat and impairing the body’s ability to cool itself through sweating. This increases the risk of dehydration and heat exhaustion, especially during warm weather.

Expert Advice for Safe Adoption

Physical therapists offer clear guidelines for safe use. First, always prioritise good posture. You should feel like you are lifting against the vest, lengthening your spine, not letting it pull you down. Loading a vest with weight in the back pockets before the front can help encourage a more upright posture. Start with a light weight and increase it gradually over weeks or months. Proper form is more important than the amount of weight. Finally, listen to your body. Discomfort is a warning sign that should not be ignored.

The Practical Side of Ownership

A final consideration is the practical aspect of owning a weighted vest. After a few workouts, a vest will inevitably become sweaty and require cleaning. However, many manufacturers do not provide clear cleaning instructions. Since most vests contain sand or metal weights that cannot be put in a washing machine, cleaning often involves surface wiping with disinfectant wipes. The durability of the fabric and closures is also important, as these are the components that bear the most stress during use. High-quality stitching and strong materials are essential for both safety and longevity.

The Final Verdict

Weighted vests have successfully made the leap from military training grounds to mainstream fitness. They offer a simple and effective way to increase the intensity of a wide range of activities, from walking to advanced strength training. The evidence supports their ability to boost calorie burn, challenge the cardiovascular system, and build muscle. However, claims about significant bone density improvements remain debated. Their use as a calming tool in sensory therapy is a valid, though distinct, application. The primary caveat is safety. Used correctly—with a light starting weight, gradual progression, and impeccable form—they can be a valuable addition to a fitness routine. But without caution, they risk doing more harm than good.