Are weighted vests legit?

If you've taken a loop around the neighbourhood lately, you may have noticed a somewhat rugged accessory sticking out amidst the usual sea of sleek, legging-ed walkers. Advocates say weighted vests help burn more calories, build strength, and improve endurance. Social media hypes them as fashion-forward. And experts say there’s actually some science to back them up.

“This is one TikTok trend I can easily get behind,” says exercise physiologist Rachelle Reed, Ph.D. “From a public-health perspective, we want adults to increase activity, especially strength training.” If a weighted vest helps with that, she says, it's a win.

They’re especially beneficial for those on a weight-loss journey or experiencing menopause - both of which can cause bone and muscle loss. Here’s what you should know before strapping one on.

Weighted vests resemble life jackets but contain sand, iron, or pellets. They add a “load” to your body, making muscles and bones work harder. “Bone and muscle are mechanosensitive tissues - they respond to load,” says Sarah Wherry, Ph.D., assistant professor of Medicine-Geriatrics at the University of Colorado. That load can lead to stronger bones and muscles.

They also boost workout intensity. “Carrying extra weight increases heart rate and energy expenditure,” says Reed. One study even found that wearing a vest equal to 11% of body weight for eight hours a day over three weeks led to weight and fat loss.

While most people can benefit, weighted vests may be especially useful for people losing weight or going through menopause. Oestrogen declines during menopause, which contributes to bone loss. One small study found postmenopausal women who did jumping exercises with vests lost less bone mass over five years.

Weight loss also reduces the load on your skeleton, which can trigger bone loss - particularly if the weight loss is rapid. “Using a vest can be a practical way to reintroduce load to offset that,” says Wherry. It may also help maintain strength, posture, and stability during fat loss.

Plus, for people who don’t enjoy gyms or don’t have access to one, vests offer a convenient and relatively low-cost alternative for adding resistance to everyday activities.

Weighted vests aren’t for everyone. “They should be avoided by people with joint pain, balance problems, or a history of spine, knee, or ankle issues,” says Wherry. If you feel pain while using one, stop immediately.

Also, vests aren’t a substitute for resistance training, but they’re a decent starting point. Only 25% of adults meet strength-training guidelines, Reed says. Wearing a vest during walks, hikes, or light runs is a step in the right direction.

Learn more about the benefits of strength training

Fit is key - it should be snug, not restrictive, and ideally adjustable. Shoulder pain? Choose a front-closing style. Larger chest? Look for adjustable models.

Start light. In Wherry’s studies, participants begin with five pounds, increasing weight every 4–6 weeks depending on comfort and frequency. Most people max out at 15–20 pounds. Most important: Find one you’ll stick with. Consistency is what delivers results.

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