Social media posts and trainers are promoting them as a potential strategy for improving fitness and health. It should ideally be adjustable (especially if you’re using it as part of a weight-loss program, since your size might change). During menopause, estrogen levels drop; since estrogen plays a major role in bone formation, its low levels can lead to bone loss. That’s because they add a “load” — or, literally, weight — to your body. They work by adding weight to your body, whether you wear them to vacuum or during a workout. This vest comes equipped with official miR solid iron weights, each weighing 3lbs. This vest is a reliable addition to your fitness routine, offering a balanced weight distribution and reducing potential strain. With its built-in iron weights and high comfort factor, this vest guarantees a hassle-free workout. Okay, at more than £200 this is far from an inexpensive option, but this weighted vest has something that a lot of others don’t. We’re all for female empowerment and so is this weighted vest. Suitable for a whole range of workouts, from running to weight lifting to gym work, this sleek and washable vest is filled with iron sand and is available in weight 3.6KG up to 13.6KG. Weighted vests can add resistance that works for so many different types of workouts. If you're on the market for a good weighted vest, some of our favourites from this round up are currently on sale. Jarvis advises against wearing weighted vests during high-impact, fast-paced activities that involve running and jumping.At just under $120, this weighted vest alternative is priced right.In mouse studies, the gravitostat was said to affect the rodents' appetite, causing them to eat more or less in order to gain or lose weight.Simple walking yields greater benefits when done with a weighted vestBuilding bone and muscle strength is especially critical for women to mitigate the risks of osteoporosis.Always be mindful you are keeping good posture and have form in-check before adding weight to any exercise, said Ridgeway.Obesity is a considerable public health concern, particularly among older adults. All that said, this vest is pretty affordable at around $80, compared with other options that cost at least $200. Another potential drawback is that the seams can come undone if you throw the vest shell in the washing machine. The padded shoulder straps help relieve pressure on the upper body, though they aren’t adjustable. The Titan Adjustable Weight Vest doesn’t come in sizes, but it has a padded 64.5-inch belt that allows you to adjust the fit to your body. I contacted the support staff, who told me that the vest is made with abrasion-resistant fabric. Form-fitting, the G-Vest Sport has adjustable shoulder straps and side-cinch drawstrings to fit a wide range of body sizes. When starting out, make sure to choose the right weight load. “Loading the skeletal system is one of the most effective ways to stimulate bone growth,” says Dr. Mark Kovacs, a performance physiologist. Done correctly, it can be the key to losing weight, lowering blood pressure and cholesterol, and boosting your memory, as well as reducing your risk for heart disease, diabetes, cancer, and more. My good friend and I have a long-established walking routine. Imagine doing your usual lunges or reps on the pull-up bar, but with added resistance upping the intensity.Unless your WODs call for partner drags across the field, these components may feel like overkill when it comes to your regular fitness regimen.Lean mass remained lower in the group wearing vests at 24 months, whereas it returned to baseline in those who did not.A 2021 review4 demonstrated that weightlifting and resistance training improved sprint times, vertical jumps, and maximal strength lifts in athletes.While it may not appeal to everyone due to its close-fitting contour, it is a valuable investment for those seeking a weighted vest that stays in place.Kate puts together fitness content that covers functional and strength training, cardio, workout challenges, interviews and news.In terms of running specifically, "a vest itself can be beneficial because it increases the load on your muscles and bones, which is how they both get stronger", said Erica Coviello, CPT, RRCA-certified running coach and owner of Run Fit Stoked. According to Kennihan, it should be no more than 10 percent of your body weight on its own. That’s particularly true if you haven’t built up more core strength, which will help you utilize the vest more effectively. For example, she noted that each heel strike produces a force equal to three to four times your bodyweight. “Running without the weight already increases load, therefore sparking your bones' ability to adapt and grow new tissue.” Weight loss in older adults is controversial because we know that when people want to lose weight, they want to lose fat. Can I wear a weight vest every day? Yes, when properly fitted and used with appropriate starting weights. High-intensity interval training, or HIIT, consists of short bursts of intense exercise. This method also offers flexibility in terms of exercise variety and intensity, catering to different fitness levels and goals. Balanced weight distribution prevents discomfort and supports proper posture during exercises. A vest that evenly distributes weight around the torso helps maintain balance and reduces the risk of injury during movement. Proper weight distribution in a vest is essential to avoid unnecessary strain and maintain correct posture. I also consulted with Men's Health's fitness director Ebenezer Samuel, C.S.C.S., Senior Fitness Editor Brett Williams, NASM, and Men's Health Military Muscle program creator Erik Bartell, an Army veteran. As the Fitness and Commerce Editor at Men's Health it's my job to test the latest and greatest training gear. In some cases, you can take some weight out or add extra in. If you’re planning to jog, run, or even hike with your vest, you might want to consider a model that fits snugly (though not too tightly) and securely without slipping around mid-workout. Comfortable and affordable, suitable for various fitness levels. The attached belt is a lifesaver for quick transitions between exercises, making it a breeze to set up even when I'm mid-circuit. Great for multiple exercises but requires additional shoulder padding for comfort. For example, older adults who get their exercise walking at the mall can see real results from wearing a 15% BM weighted vest.” The results of the study showed that wearing a weighted vest increases VO2 during graded, slow walking. One of the best things about weighted vests is that almost anyone can use them, regardless of fitness level. The interior is lined with breathable mesh, which keeps you cool during intense workouts. Reflective stripes on both sides of the shoulder straps and along the back enhance your body's visibility when exercising in low light. Made of soft neoprene, the multi-stitched dividers help to distribute weight evenly so you can concentrate on your form. Omorpho’s G-Vest is made of neoprene, which is known for its flexibility and resistance to heat and water. The effortless zip-front body allows you to slip in and out of it quickly. Weighted vest review Before selecting a weight vest of your own, be sure to think about your personal training goals, and whether added resistance is the best fit. We’re not saying that yoga enthusiasts or dedicated powerlifters couldn’t benefit from throwing on a weighted vest, but we believe the above groups would see the most performance benefits. Your weight vest can prove to be impactful in your training, but the fitment may not be as efficient, depending on your fitness interests. If you’re looking for a vest to help you run the gamut of bodyweight and barbell exercises, even-loading might be best for you to help keep your balance when it counts. When you’re getting ready to buy a weighted vest, make sure you’re also paying attention to the way it distributes the load. "Because walking is so standard in my routine, it's really easy to optimize and add weights and actually refine that habit further since it already exists." After wearing it "consistently, I started to notice that my shoulders were not feeling too good because essentially this vest does not distribute the weight evenly," she says. "If you're a fan of weighted blankets, you'll probably be a fan of weighted walking. It has the same grounding and calming sensation. I think it's something that is just innate to many of us. I love being squeezed. I love pressure and weight on me. It just makes me feel safe. It makes me feel secure. So in that sense, I actually really enjoy the feeling of having extra weight on me," she reveals. If you’ve been seeing weighted vests at your local gym and on the streets lately, you’re not alone. Ahead, shop comfortable, top-rated weighted vests that will help you take your workout to the next level. And if you’re not quite ready to dive into the world of weighted vests, simply start with the basics. My weighted vest is a simple solution to amping up everything from walking the dog to bodyweight squats. A study published in the journal Rheumatology International confirmed that vest-wearing had a positive effect on bone health for postmenopausal women with osteoporosis. A weighted vest is also a beneficial addition to a walking routine to help counteract the effects of aging. "The added resistance can help with building total-body strength, increasing bone density, improving core strength and endurance and upping cardiovascular health and balance," she says." Learn the impressive benefits, how to choose one that works for your body and read a review from one of our staffers who gave a weighted vest a try. If you've looked into it and are keen to buy a heavy vest, this is a great option. At 30kg this vest is seriously heavy, so do some research into whether this is safe for you to wear before you invest. The adjustable weight size makes this comfortable to wear for an array of waist measurments from 70 to 130 cm. With distributable weight from 1.8kg t0 4.5kg this weight is great for an array of activities. If during the darker months of the year, you like to work out early in the morning or after work, it's a design worth investing in as it is a fully reflective model meaning it'll keep you visible and safe from dawn 'til dusk. Be mindful, though, that any weight plates will require an extra purchase, so don’t be surprised if your order total goes beyond the $115 starting price for the carrier itself. This is a slightly higher weight rating than I’ve found in other plate carriers, too, leading to my 4 out of 5 rating for weight capacity. Thankfully, though, this plate carrier is compatible with a handful of plate designs, so you can shop around a little for a better deal on resistance loads. Michael Jaasma, PhD, is chief scientific officer and cofounder of Osteoboost, a medical device designed to promote bone density. Plus, the editor-approved products to weight your walks. Its low price point also means it’s a great option if you’re just starting out. To minimize risks, Dr. Melamed says to always warm up, start with a lighter weight, ensure proper fit, and progressively increase resistance. Many vests also come with adjustable straps, which allows for a more personalized and comfortable fit. “Over time, as your body adjusts to the added weight, you can increase the duration or distance of your walks, but gradually building up duration helps minimize the risk of injury." You’ll burn that many more calories by adding extra weight that your body has to work to carry around. Austin told AARP in a 2024 interview that weighted vests can help with posture problems in older adults by opening up their chests and forcing them to think about how they’re standing. Here’s everything you need to know about weighted vests, including who should and should not use them. Studies show that adding a weighted vest increases this effect and can decrease age-related bone loss. Try these bodyweight exercises with a weighted vest to make even bigger gains. You’ve seen people using weighted vests at the gym and wondering if you’re missing out on something. Change in body weight and… This is when walking becomes 'active' exercise She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. Best Short Weighted Vest: “You'll probably see more benefit if you walk with a weighted vest and run without it,” Coviello said. In terms of running specifically, “a vest itself can be beneficial because it increases the load on your muscles and bones, which is how they both get stronger,” said Erica Coviello, CPT, RRCA-certified running coach and owner of Run Fit Stoked. While the research is limited, there is a link between exercising with a weighted vest in menopause and the reduction of the risk of falls and fractures in older women. Alternative approaches for severe osteoporosis include resistance training with machines that provide external support, aquatic exercise, or specific physical therapy programs designed for fragile bone conditions. Those with consistently elevated blood pressure readings should achieve better control before considering weighted vest use. The vest’s fabric and design fits comfortably under clothing, allowing for full range of motion and movement, and full chest expansion without restricting breathing. This meal plan includes a total of 4 MR products, with the addition of 2 lean and green meals and 1 healthy snack. Thus, a total of 37 participants met all inclusion and exclusion criteria and were tested on study outcomes before being randomly assigned to an intervention group. As a result, by design it moves very little if at all during walking and a little bit when running,” said one reviewer. “The weight is distributed evenly, which makes a big difference during high-movement exercises. Turn up the intensity of your walks, runs, and strength training with these top-rated picks. “It can help you burn more calories, build strength and endurance, and even improve bone density—especially helpful for women and older adults. “As individuals age, it's key to include exercises that focus on the length and health of connective tissues,” she says. The results of this study need to be interpreted within the context that it was an exploratory pilot study with a relatively small number of participants who were well-functioning at baseline.This has led to a range of health issues, from obesity to poor posture to increased stress levels.Some people will only need something to add a little extra resistance while going up to 20 lbs can really challenge you during various activities.Weighted vests are typically used for activities such as walking, hiking, running, exercise, fitness drills and more.The mean weight in the vest over the intervention period was 6.3±2.5 kg or 7.1±3.0% of baseline body weight.That said, a good weighted vest has its own place, especially for exercises where you can’t use a belt, or when you want to keep the load more balanced across your body.And if you work from home and are struggling to squeeze in a training session, wearing a weighted vest for run-of-the-mill activities is a smart stopgap measure.Bone loss accompanied dietary WL; however, we did not observe a significant treatment effect of weighted vest use on the primary outcome of 12-month change in hip BMD (assessed via CT or DXA) compared with WL alone.Gordon said this weighted vest trend was inspired by the military from a thing called rucking. For instance, a vest that can get heavy and be used for running is often time-intensive to adjust the weight and won’t feel very secure during runs. They can vary by loads, the type of weights used, and by whether or not you can adjust the weights in the vest. Plus, the weight used is an actual square weighted plate inserted into the front or back of the vest—where a tactical vest would normally hold a ballistic plate. One 2003 study reported significant improvements in bone density in a group of older women over 32 weeks of weighted vest walking and strength training compared to a sedentary control group. The safety considerations of exercising with weighted vests have also been reported in a biomechanical study of treadmill running with added weight of 1% to 10% of body weight. “Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women.” It’s an easy, hands-free way to add intensity The craftsmanship and streamlined profile also make it the best weight vest for workouts like Murph. However, the quality and durability of the TacTec Plate Carrier are hard to find in other weight vests. The shoulder straps converge on the back to help keep the weight evenly distributed, and the inner padding makes the straps comfortable on the upper body during long workouts like Murph. I’ve done CrossFit off and on for the past eight years, so I’m no stranger to wearing a weight vest while working out. From your muscles and joints to your respiratory and cardiovascular systems, adding extra weight to your body while working out ups the ante. Rather than relying on a set of free weights or fancy cable machines to provide the stress, weighted vests literally strap the resistance to your existing bodyweight. When I learned that age-related muscle and bone loss is more common in women than men3, I instantly set out to find ways to maintain my own muscle mass—and I quickly came across weighted vests as a way to do just that. Now that we know the science behind weighted vests and weight loss, let’s discuss how to incorporate them into your fitness routine. I love that I’m building greater endurance and lung capacity while also gaining strength.She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years.However, the weight should be adjusted depending on the type of training.There are pockets for weights around the vest, so you can add or subtract to make training more or less challenging.During menopause, estrogen levels drop; since estrogen plays a major role in bone formation, its low levels can lead to bone loss.Training with a weighted vest was shown to raise blood lactate thresholds in runners – a key indicator of endurance capacity and aerobic fitness (aka oxygen efficiency). If you’re not careful, the added weight can make it easy to slouch during your jog or drop your chest on a bodyweight squat. Another important factor to stress for beginners is to focus on technique before adding more weight to your vest. As Chris explains, “Adding weight to your walks—like with a vest or rucksack—increases the challenge of your walk and thus increases calorie burn.” Weighted vests put additional stress on your cardiovascular system, which makes it harder to breathe and therefore increases your heart rate. “However, walking delivers meaningful physical health advantages, including improved heart health.” One older study investigated treadmill walking for 30 minutes, three times a week in postmenopausal women with osteoporosis. As always, if pain or discomfort is experienced then you should reduce the weight or stop vest training. But it doesn't appear the body works significantly harder when wearing 5% extra weight compared to body weight alone. The great thing about many of the vests included in this review is that they range from 4 all the way up to 50 lbs. We are all different, although, it’s safe to say that, on average, women will typically do better with less weight than men. Overall your budget and use will determine the type of weights you opt for. Overall, women can still use men’s vests but ones that are designed for women’s bodies may offer the best comfort and fit. For resistance training and cardio workout routine, you’ll want to be able to challenge yourself by using a level of resistance that will allow you to approach training failure much faster. Jason Pharmaceuticals, a wholly owned subsidiary of Medifast Inc, made an in-kind product donation for the meal replacements used in this study. Beavers had full access to all of the data in the study and take responsibility for the integrity of the data and the accuracy of the data analysis. These sponsors had no role in the design and conduct of the study, in the collection, analysis, and interpretation of data, or in the preparation of the manuscript. The results of this study need to be interpreted within the context that it was an exploratory pilot study with a relatively small number of participants who were well-functioning at baseline. Specifically, INVEST aims to identify whether replacing an individual’s WL with external load via a weighted vest reduces WL-induced losses in BMD. Each participant enrolled in the INVEST in Bone Health study will undergo a nutritionally complete, hypocaloric WL program designed to result in ~10% body weight loss over the 12-month intervention. The primary purpose of the Incorporating Nutrition, Vests, Education, and Strength Training (INVEST) in Bone Health trial is to compare the effects of WL alone with WL plus weighted vest (WL+VEST) or WL+RT on bone density and fracture risk indicators. Achievement of 5-10% weight loss (WL) among older adults living with obesity considerably improves prognosis of health-related outcomes; however, concomitant declines in bone mineral density (BMD) limit overall benefit by increasing fracture risk. Any weighted vest on my list is suitable for women over 50, as you should choose one based on the kind of workout you want to do, your fitness experience, and what you want to achieve, rather than your age, as everyone is different. A 2021 study in the same journal found wearing a vest of 10 percent of a person's body weight burnt more calories than running without one. Studies on the benefits and drawbacks of weighted vests are limited, with either a modest number of participants, a short timeframe or both. Studies on the benefits and drawbacks of weighted vests are limited, with either a modest number of participants, a short time frame or both. A 2021 study in the same journal found wearing a vest of 10 percent of a person’s body weight burned more calories than running without one. Find out what the best option is for your personal situation and training goals. 2025 Best Lightweight Vest Award All those vascular responses will go up and they'll go up proportional to how much added weight you're putting on. Roger Fielding studies exercise science at Tufts University. The additional weight from the vest encourages increased load bearing, which in turn promotes bone density growth. Studies attest that strength training, as well as aerobic exercise, can help you manage and sometimes prevent conditions as varied as heart disease, diabetes, arthritis, and osteoporosis. We’ll help you drop body fat and set you on the straight path to health and fitness! For more practical, realistic strategies that make weight loss possible and sustainable, check out LEAN! Benefits of Oat Milk: Advantages and Disadvantages But it's important to remember that adding a small increment of resistance with a weighted vest likely won't lead to magical transformation the way, say, lifting heavy weights can. Whether you're walking, running, or doing bodyweight exercises like squats or lunges, the extra resistance elevates the intensity, and in turn, calorie burn. "A weighted vest transforms walking from a simple activity into a more challenging, full-body workout," she says. After comparing this data, we narrowed our list down to the top 10 weighted vests on the market. For this guide on weighted vests, our team spent 6 hours researching the most popular options from over 30 brands and manufacturers big and small. This means your heart has to work a little harder, leading to improvements in heart health over time. All while doing something as simple and enjoyable as walking. Adding weight to your walk increases the intensity of the activity. Second, there’s been a growing trend toward functional fitness movement that mimics the natural activities our bodies were designed for. Weighted vest’s rise in popularity can be attributed to a few factors. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners 👉 The 20 lbs version costs around $60 (If you’re doing running or jumping, go with this or one of the lighter options.) So if you’re looking to add a vest to your setup, here’s what to consider. But if you’re purely looking for something for low-impact walking or hiking, these features matter even more, and you might want something lighter, more breathable, and tailored to endurance-style wear. For most people, 10–20 lbs (4.5–9 kg) is more than enough for walking and hiking. I know several people who’ve built serious cardiovascular and muscular endurance just by adding a vest to their walks. Even those that take a one-size-fits-all approach still feature closures like zippers, buckles, straps, and lace that adapt to your body. As you grow stronger, you simply add more weight! You can read more about them and other options if you think this is a better fit for your exercise goals. It comes with the full 20kg of weights included, which makes it a great deal for the price.Weekly weights were collected using a Tanita BWB 800 scale (Tanita, Arlington Heights, IL) in order to track the rate of weight loss.Weighted vests can raise the reading on the scales, resulting in weight loss.Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.After an hour of pushing the stroller on a 90-degree day, taking off the vest felt great.Henkelion is a fitness brand that offers gear to help anyone get and stay fit.Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition.Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox.The control group wore only light vests weighing 1 kg, while the treatment group wore heavy vests weighing some 11 kg.Embrace the challenge, listen to your body, and make informed decisions to achieve your fitness goals. We really like that you can adjust the weight plates too by simply adding or removing them from the vest pockets. But it’s important to note that the vest is going to be a bit more substantial than the previous options. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. It’s also important to use proper form during your workouts to avoid injury. Start with a lower weight and gradually increase as you become more comfortable. Make sure to choose a vest that fits properly and is comfortable to wear. If you are new to training, then the priority should be to simply start exercising and not complicate it with wearing a weighted vest. But the risk of weighted vest training appears low and can be managed with appropriate exercise progression and technique. Since then, dozens of papers have evaluated the exercise effects of wearing a weighted vest, reporting a range of benefits. Weighted vests are popping all over social media for a reason. At the other extreme, loads of 20% of one’s body weight are often seen as difficult for older adults to manage. Women aged 70 and over with mobility limitations were given progressive resistance exercises 3 times a week for 12 weeks. There are also straps on the shoulders to accommodate a wider frame, or if you want the vest to sit a little lower on your torso. It also doesn't dig into the top of my hip bone when I move around. It’s also compact—from the shoulder straps to the bottom of the vest is about 17 inches, which, for me, is great since I have a very short torso. This vest is surprisingly comfortable considering it weighs just over five pounds from stainless steel balls. It’s easy to wear for my normal gym routine, which includes moves such as walking lunges, Copenhagen planks, pull-ups, and push-ups. Balanced weight distribution prevents discomfort and supports proper posture during exercises.Focus on technique while exercising with a weighted vest and lighten the load if you find yourself struggling with improper form.Participants randomized to the weighted vest group (Diet+Vest) each received an appropriately sized weighted vest (Hyper Vest PRO®, Austin, TX) for the duration of the intervention.Just like any sort of strength training, weighted vests can come with some risk of injury, especially if you’re not taking the proper precautions.The benefit of having a weighted vest on, is that during the periods of walking at a brisk pace, you can increase your heart rate more, even if you do need to stop here and there.Other designs use smaller weights at a higher quantity, parceled out across the silhouette in individual pockets."There are so many well-researched and substantiated reasons why walking with a weighted vest is one of the absolute best things you can do for your health," Johnson explains in her post. Compare a one-mile flat walk to a one-mile flat walk at the same pace with a 20-pound weighted vest, and yes, “you will burn more,” Reed says. The group that wore the vests did see an uptick in bone formation, says Beavers, who oversaw the study. For intermediate to advanced exercisers, though, a heavier vest can help slightly load movements without sacrificing form the way free weights might. "It should just be a way to increase resistance for the sake of building muscle and bone strength if you're short on time and are trying to kill a few birds with one stone", she said. It's important to check in with your physician or physical therapist before testing out a weighted vest to avoid injury. When used correctly, a weighted vest can elevate your training and increase the intensity without sacrificing movement quality. A weighted vest won’t replace a barbell for building maximal strength. Let’s take a few moments and break down when and where a weighted vest belongs in your training arsenal—and where it might do more harm than good. I've personally put the RUNMax Pro Weighted Vest through its paces, and it's a game-changer for strength training. A versatile, durable vest with excellent weight distribution. Even as a certified fitness trainer, I have experienced vigorous, sweaty workouts without much noticeable progress. Budget-friendly models tend to come with sand-filled pockets, while more high-end versions like the GORUCK training weight vest I tested have removable metal plates to adjust the weight of the vest. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog. Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. Whether you choose to walk with a weighted rucksack or vest, it's an easy way to bear more weight in your daily activities, without having to commit to a workout. To use a rucksack instead, you can take the weights out of your weight vest and pop them in your rucksack, just make sure the straps are fitted tightly and comfortably. Bone loss is also a risk when it comes to weight loss, whether it’s from counting calories or using a GLP-1 agonist. And while there isn’t a lot of research looking into this relationship (yet), a weighted vest could theoretically offset those effects. Weighted vests look a lot like life vests, except that they contain weights made of sand, iron, or pellets. However, Attia emphasises that we shouldn't discount other benefits of weight loss for maintaining fitness at large. The Benefits of Weighted Vests On Earth, walking or exercising with added weight offers the opposite benefit. Astronauts in microgravity lose 1–1.5% of bone density per month, the equivalent of years’ worth of aging, because their skeletons aren’t being stressed by weight-bearing forces. But when we lose muscle, as often happens during perimenopause and beyond, that pulling force weakens – and with it, the stimulus to keep our bones strong. When we lose muscle, we also lose one of our biggest allies in metabolic health. Most weighted vests look similar to a life jacket that you strap on over your clothes, and they’re typically filled with tiny iron pellets to distribute the weight across your upper back and torso. Haver says she “fell in love” with weighted vests as a way to help her patients with osteoporosis. Jessica Alba filmed herself wearing a weighted vest while running on a treadmill, and Katie Couric tried one out for a stroll on the beach. By following these guidelines you can enjoy the benefits of weighted vests while minimizing the risk of injury. In theory, the buzz surrounding weighted vests makes sense. It is recommended to start with wearing a weighted vest for minutes during exercise and gradually increasing the time as you get stronger. In addition to weight loss, using a weighted vest can also have other benefits. Using a weighted vest can be an effective way to enhance your weight loss efforts. If you have a history of fractures or any bone-related injuries, it’s important to check with your doctor before using a weighted vest. The 5 Benefits (and Drawbacks) of Running on a Treadmill, According to Experts Thus, identification of alternative strategies capable of providing mechanical stress in the absence of traditional exercise are warranted and hold significant public health promise. The primary aim is to determine the effects of WL+VEST compared to WL alone and WL+RT on indicators of bone health and subsequent fracture risk. Grace Walsh is woman&home's Health Channel Editor, working across the areas of fitness, nutrition, sleep, mental health, relationships, and sex. From here, if you have an adjustable vest, you can build up to more resistance. Liz took to Instagram last year wearing a vest very similar to Davina's, sold exclusively at Argos. Wearing the weighted vest around the house when I was making dinner or putting away the laundry, or during an evening walk, made every step more challenging. Let’s face it, you haven’t had a really sweaty workout until you’ve tried doing burpees in a weighted vest! If you think HIIT is a great cardio workout, try doing it with a weighted vest! As the name suggests, a weighted vest is a gilet-style top with pockets for weight plates or sandbags. With over 800,000 Instagram followers, she recently conducted a 30-day weighted vest experiment and discovered some surprising benefits – and important mistakes to avoid. ” but the reality of things may not be as exciting as in the study. “Some studies show that force generation, muscular force production and in some cases bone mass increases, particularly in the femoral head,” explains Douoguih. Some studies point to encouraging bone mass increases, particularly in postmenopausal women. While it may not be entirely necessary, it’s a good feature that can certainly come in handy depending on where and when you wear it. The drawback to iron pellets and sand is that sometimes they can spill out depending on the quality of the vest material. But any option from a good brand should last you many workouts although you pay more for a premium option which is the case with many things. But if you’re going to be training outdoors or in extreme heat, the cordura and nylon material should stand up best to the elements. Not only is it a fuss-free design, which simply requires the wearer to slip the vest on and clip across the chest for a secure fit, but the weighted plates are built in. The vest has adjustable straps, as well as the option to adjust the weight baring too, as there is a mesh pocket at the bottom to fit your valuables or added weights. When this theory was originally tested on mice in 2018, researchers saw that making obese rodents think that they were heavier led to greater weight loss. Experts say that wearing the vest could be helpful to add resistance while you’re doing squats or lunges. If your goal is to build muscle, there’s no shortcut around strength training, says Colenso-Semple. As muscle mass decreases, our ability to manage blood glucose weakens, which can lead to insulin resistance, weight gain, and eventually, conditions like metabolic syndrome. By adding just a little extra resistance, you increase the intensity of movement, raising your heart rate, burning more calories, and giving your muscles and bones a reason to adapt and grow stronger with every step. We’re talking about a loss of bone density, shrinking muscle mass, and joints that aren’t quite as stable – plus a higher risk of pain, fractures, and frozen shoulder. Weighted vests, sometimes called ruck vests, are designed to deliver the same benefits as rucksacks while distributing the weight more evenly across your torso for better comfort and mobility. Additionally, the vest can restrict chest expansion while breathing, affecting respiratory comfort and making it harder to perform physical tasks efficiently. It can make simple activities like walking or reaching for objects more difficult and uncomfortable. Consulting with a personal trainer or fitness professional can also provide personalized guidance to avoid these pitfalls. The goal is to enhance physical capabilities, not to push the body beyond its limits. Overuse injuries are a significant risk, especially if the weight is introduced too quickly or worn for extended periods without proper preparation. If you have an injury, hold off using extra weight until you’ve healed. It’s not a good idea to use it too often or to wear a vest all day. As you get stronger, or if you’re already very well-conditioned, use the vest up to three or four times per week. So, if you weigh 150 pounds, don’t exceed 15 pounds on the vest. In a 10-week Australian program combining resistance training and weighted walking (23 kg/almost 50 lb), 15 healthy men in their early 20s showed lower perceived exertion and improvements in an estimated VO₂max from pre- to post-training. “I’m generally pretty positive about weighted vests,” adds Liz Joy, MD, FACSM, a past president of the American College of Sports Medicine. Some benefits credited to weighted vests may come from a combination of these factors. While some of these benefits are backed by science, experts say that the verdict is still out on other claims.Let’s dig into how weighted vests work, what we know they can do, what they can’t, and what may be too soon to call. It’s likely that by now, you’ve seen, used, or heard about weighted vests. However, 11.4% of the subjects in the weighted vest group reported a decrease in appetite versus none in the placebo group. They wore the weighted vest for at least 8 hours a day for 3 weeks. There is evidence of an easier way to lose fat without doing any cardio with a weighted vest. Losing muscle during weight loss is partially attributed to the decrease in mechanical stress as weight is reduced (Silver & Siperko, 2003). I’ve used weighted vests in situations where a dip belt just doesn’t work—like during push-ups, handstand work, or when training outdoors without easy access to weights. Prodigen weighted vest has an H-shape design with dual fastener buckles so that the vest stays put whether you’re doing bodyweight training/ workouts, running, hiking, or other demanding activities. It is important that fitness professionals talk with clients’ physicians (with the client’s written permission) before using weighted vests in their workouts. Now, you should be doing that while also wearing a weighted vest. Much like ruck sacks, these products can serve as conditioning tools for both aerobic and anaerobic training, for strengthening upper back musculature and improving postural control, and as weight loss aids by increasing energy expenditure. Likewise, the requirement for wearing a weighted vest may have led this group to drastically reduce their physical activity due to the added strain caused by the weight, and this, too, could easily contribute to an overall reduction in energy needs without necessarily necessitating a reduction in RMR. The fact that the use of a weighted vest almost entirely suppressed diet-induced reductions in RMR is significant, but we must keep in mind that both groups lost similar amounts of total body weight and lean mass. The ease of adding or removing weights meant I could scale my workouts as I grew stronger, and the quality? The iron ore weights can be easily added or removed in 2.5lbs or 4lbs increments depending on the selected vest weight. That will give you a chance to try out carrying weights before you buy a vest with built in weights. A backpack with weights or a vest with weight already built into it can make a workout tougher. This will help your body adjust to the added weight and prevent injuries. Choosing the right weight for your vest is crucial to prevent injuries. Remember to always listen to your body and adjust the intensity of your workouts as needed. These can help to target specific muscle groups and add variety to your exercise routine. The vest should sit comfortably on your shoulders and not slide around or shift during exercise. Even if you work out regularly and are in excellent shape, start slowly to get used to the vest. You can also run or walk with a vest on for added intensity. It also works your core muscles, giving you overall better balance. The added weight that makes your workout more intense also elevates your heart rate and helps you burn more calories. If you’re pressed for time, this is a great way to progress workouts during a limited session. Adding load to your exercises can be beneficial to your cardiovascular health. Forcing your muscles to work harder not only builds strength but also increases endurance. Challenging your muscles to deal with a weight creates hypertrophy, which is a process that happens when muscles sustain damage or injury. Always be mindful you are keeping good posture and have form in-check before adding weight to any exercise, said Ridgeway. Any time you add weight to an exercise, maintaining good form becomes even more critical. If you’re feeling stuck in your pull-ups, push-ups, or other calisthenic movements, try adding a weighted vest. Participants of the trial performed a 10-minute self-paced jog, a 5-minute sub-maximal run, followed by a series of quick 10-second strides—performed with or without a weighted vest. Wearing a weight vest for exercises like squats, pull-ups, and push-ups trains your body to do more reps with more weight. Our testing team researched more than 50 weighted vest models and ultimately tested nearly two dozen to put together this guide. If you’re completely new to exercise, Pelc Graca recommends going even lighter and opting for a vest that weighs around five percent of your body weight (around seven pounds if you weigh 150 pounds). As for how long to wear it, it's generally not recommended to wear a weighted vest for extended periods, especially if you’re a beginner. Ahead, experts weigh in on the trend, along with how to properly incorporate a weighted vest into your routine. “This added resistance helps increase cardiovascular intensity, build strength, and improve bone density, making it a versatile addition to fitness routines,” she says. Weighted vest use during weight loss may attenuate loss of hip aBMD and increase bone formation in older adults with obesity. A small 2020 controlled trial found that heavy weight-loading exercise (like what happens when you wear a weighted vest) helped participants who have obesity shed more pounds than those who used lighter weight loading. If you have any medical conditions or concerns, it is recommended to consult with a healthcare professional before using a weighted vest. Using a weighted vest during exercise can help increase the intensity of your workout, which can lead to burning more calories and losing weight. However, it’s important to use a weighted vest safely and effectively. You don’t have to buy a weighted vest. The weighted vest allows me to burn an extra 350 to 400 calories. Read our review of Chad 1000x here and start practicing for it, whether you decide to go with a ruck, weighted vest, or unweighted! A weighted vest version of the Chad Crossfit workout certainly exists. I probably don’t use my weighted vest as much as I could/should, but I definitely appreciate the challenge it provides when I do. Weighted vests with a modest load can help those with moderate to severe mobility limitations They documented that use of a weighted belt over 10 weeks sped up recovery after hip fracture, improved balance 36 to 76% and improved gait speed 16 to 38%. Both exercise programs produced similar hip bone density gains. Ensuring good walking posture and technique before using a weighted vest for walking can further enhance safety and comfort. To enjoy the benefits of wearing a weighted vest while minimizing the risks, it's important to follow best practices for safe use. A gradual approach with adequate rest allows you to enjoy the benefits of a weighted vest while minimizing the risks of joint strain and muscle fatigue. While the benefits of wearing a weighted vest all day are compelling, it's important to acknowledge the potential risks. For continuous gains, you will need to progressively increase the amount of exercise that you do. Consult with your doctor, especially if you are new to exercise. However, they also had experienced significant declines in hip bone density, ranging between 1.2 per cent and 1.9 per cent. In the INVEST in Bone Health study, we enrolled 150 older adults with obesity whose average age was 66. Stay on top of latest health news from Harvard Medical School. 25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School. Get the latest in health news delivered to your inbox! Despite this mechanical replacement, both the weighted vest group and the diet-only group experienced similar hip bone density losses ranging from 1.2% to 1.9%. This study highlights the need for alternative or adjunctive strategies to prevent bone loss in older adults experiencing weight loss because exercise may be insufficient on its own. The effect of weighted vest use on hip BMD was noninferior to RT; however, the same degree of hip bone loss was observed in all groups, including the WL-only group. Those with severe cardiometabolic disease (eg, recent myocardial infarction, unstable angina, uncontrolled hypertension, or diabetes) or musculoskeletal (eg, osteoporosis, severe arthritis, or back pain) impairments that precluded weighted vest use or exercise training, cognitive impairment, or who used prescription osteoporosis or WL medications within the past year were excluded. Can weighted vest use mitigate bone loss that occurs when older adults lose weight? In this article, we’ve carefully selected the best weighted vests of 2025, drawing on expert advice and user experiences. Among all the best weighted vests I tried, my first choice is the RUNMax Pro Weighted Vest. Yes, weighted vests are effective if you choose and use them right. A recent study showed that weighted vest training improved blood lactate thresholds for runners. Training with a weighted vest adds just enough load to be more demanding than bodyweight exercise while still allowing for the trainee to “rep out” their sets. A weighted vest benefits your training by making it more demanding by adding additional weight to your existing body weight. The GORUCK Training Weighted Vest is nice because the weight––which comes in 10lb. While I personally love the OMORPHO vest for its comfort, flexibility, and sleek design, there are tons of options out there. I love that I’m building greater endurance and lung capacity while also gaining strength.