Are there any benefits to weighted vests? Here's what science says
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
From posture to calorie burn, the potential benefits of weighted vests are getting some buzz. Get 10 tips to use one safely, and learn how it can help level up your daily movement.
Have you ever spotted someone on your usual walking route, wearing something that looks like body armor? Lately, weighted vests are everywhere: on social media, in city parks, hiking trails, and even in low-impact workout classes. But are they right for everyone? While the research is still emerging, early studies suggest there may be benefits for certain populations and certain activity levels.
The idea behind weighted vests is simple. When you add external load to your body, routine movement becomes more physically demanding. That added challenge may help support cardiovascular endurance, muscle engagement, and even bone health, especially when used consistently over time.
To help you figure out if a weighted vest is right for you, let’s break down what they are, how they may support strength and stability, and the best ways to use one safely.
What is a weighted vest?
A weighted vest is a form-fitting garment with built-in or removable weights designed to add extra resistance to your movement. It’s worn around the torso so the load is distributed evenly, and unlike ankle or wrist weights, it won’t strain the arms or legs.
People typically use weighted vests for walking, hiking, or bodyweight exercises like squats and push-ups, to subtly raise their heart rate and burn extra calories.
In essence, a weighted vest turns everyday activity into light resistance training. It doesn’t overhaul your workout, but instead, adds intensity.
7 pros and cons of weighted vests for fitness
Like most fitness tools, weighted vests come with a mix of promising benefits and a few practical caveats. Here’s what you need to know before strapping one on.
Potential benefits
Weighted vests have been gaining traction because they make your body work harder. A few possible upsides include:
Higher calorie burn: Carrying extra weight requires more effort, which can lead to a higher calorie burn.
More cardiovascular challenge: Your heart and lungs respond to the added load, making it easier to build endurance.
Core and posture support: Since the weight is centered on your torso, your core and stabilizing muscles must remain more engaged.
Potential bone and balance benefits: Early studies hint that extra loads may help stimulate bone density and improve balance, especially in older adults — but additional research is needed to prove it.
Cons and caveats
Of course, extra effort means extra stress. Here are a few things to think about before wearing a weighted vest:
Limited scientific backing: The concept is promising, but research on long-term benefits, such as muscle growth or bone strength, is still in development.
Possible joint or back strain: Too much weight, a poor fit, or bad posture can add pressure to the knees, hips, or spine.
Not a replacement for resistance training: If your goal is building muscle or improving bone density, a vest can complement it, but it can’t replace strength training.
How to use a weighted vest safely: 10 tips to get started
If you’re curious to try a weighted vest, the best approach is to start slowly. Instead of assuming that it’ll suddenly up your workouts to marathon-level, learn to gently increase the challenge in ways your body can actually adapt to.
Here are a few simple ways to get started using weighting vests for exercise without hurting yourself.
1. Start light and stay patient
Begin with a vest that adds about 5–10% of your body weight. For example, if you weigh 160 pounds, start with a vest that weighs between eight to 16 pounds total.
Even that modest increase can noticeably raise heart rate and effort. Many first-timers go too heavy too soon, which can strain the back and knees. Let your body get used to the load for at least a few weeks before adding more weight.
Related read: How to be more patient: 7 ways to cultivate patience
2. Make sure the vest fits well
A well-fitted vest should feel snug, but not restrictive. It should be secure enough that it doesn’t bounce or shift when you move, but not so tight that it cuts circulation.
Uneven or swinging weight can pull you off balance and irritate your joints. Look for adjustable straps or front-and-back loading options to ensure weight is distributed evenly. If the vest slides up when you walk or digs into your shoulders, that’s a sign that it’s too loose or too long for your torso.
3. Choose the right moments to wear it
Weighted vests pair best with steady, controlled movement. Try them on walks, hikes, or bodyweight exercises like squats, lunges, or step-ups.
You can also wear one for short bursts when you’re just getting started — say, the first 10 minutes of a walk. Then, take it off to finish lighter.
It’s best to avoid wearing one for high-impact workouts like running or jumping until you’ve built a strong foundation, as the extra load magnifies impact on your joints.
4. Warm up before and stretch after
Doing a few minutes of dynamic movement before putting on the vest can help prepare your muscles and joints for the added load. Try gentle arm swings, leg swings, or torso rotations.
Also, don’t forget to stretch afterwards. Pay particular attention to your calves, quads, hips, and back, as these are the areas that tend to work harder when you’re carrying extra weight.
💙 For some guided help, do a Morning Stretch practice with Katie Shill on the Calm app.
5. Level up gradually
When you’re ready to level up, adjust either the weight or the duration — but never both. If you normally walk for 20 minutes, you can either keep the duration the same and add a few extra pounds, or keep the weight the same and extend your walk by 5–10 minutes.
This gradual increase helps you adapt without overloading your joints or muscles.
6. Focus on your posture and breathing
Extra weight can subtly pull you forward, especially if it’s front-loaded. Focus on keeping your spine tall, shoulders relaxed, and core gently engaged.
Also make sure to take full, steady breaths. If the vest makes breathing feel restricted, lighten the load or adjust the fit. Think of the vest as something that supports your posture, rather than compresses it.
💙 For simple breathing support, press play on Your Breath Is Your Base with Jay Shetty on the Calm app.
7. Combine the vest with the right shoes and surface
Supportive, cushioned shoes matter even more when you’re carrying extra weight. Where you’re walking can make a big difference, too.
Stick to flat, even surfaces while you’re learning to use the vest (like sidewalks or gym floors) before tackling trails or inclines. Uneven terrain adds instability that can challenge your balance. This is great for later, but when you’re just starting out, it presents a big risk.
8. Listen for early feedback from your body
Your body knows things before your mind does. Soreness in your legs or core is normal at first, but sharp pain in your joints, back, or neck is not.
If you notice persistent discomfort, lighten the load or skip a session. Sometimes even small adjustments (like redistributing the weight or improving posture) can help.
💙 Want to get more in touch with your body? Try the Body Scan meditation with Tamara Levitt on the Calm app.
9. Integrate one into your daily routine
You don’t have to limit using a weighted vest to just workouts. Some people wear one while doing household chores or walking the dog.
The extra effort adds up over time, and can turn ordinary movement into a low-impact strength and endurance boost. So, if working out isn’t your forte, try using it for other active tasks instead.
Related read: How to start a daily wellness routine you'll want to stick to
10. Check in with a professional if you’re unsure
If you have existing back, joint, or cardiovascular issues, or are recovering from an injury, get a green light from your doctor or physical therapist before adding weight.
They can help you find a safe load and make sure that using a weighted vest complements your current activity level instead of causing damage.
Weighted vest benefits FAQs
How does a weighted vest work?
A weighted vest increases the load your body must carry, which means your muscles, bones, heart, and lungs all need to work a little harder. It’s a subtle (yet effective) way to boost effort without changing your workout routine.
When you walk, squat, or climb stairs while wearing extra weight, your body adapts by building strength and endurance over time. Think of it as turning up the intensity dial just a notch, rather than switching to a completely different workout.
How can I use a weighted vest?
You can use a weighted vest in several ways, depending on your goals and current activity level. Some suggestions include:
Walking: Start with 10–15 minutes at an easy pace, and then build up gradually. It’s one of the safest and most accessible ways to introduce extra load.
Strength work: Wear it when you’re doing bodyweight exercises like squats, push-ups, or lunges. The added resistance helps you build stability and strength without using external weights.
Daily activity: If you’re short on workout time, wearing a vest during chores or light movement adds small, steady resistance that compounds over time.
Are weighted vests good for walking?
Yes, but start conservatively. Walking with a vest is one of the best entry points to using it because it increases calorie burn and cardiovascular effort without causing extra strain like running might.
Still, as with anything, there are a few guidelines to keep in mind so that you don’t injure yourself. When you’re starting to walk with a weighted vest, choose a flat terrain and go at a moderate pace to help your body adjust gradually.
Also, pay attention to your posture. Stand tall with your shoulders relaxed and your core gently engaged. This can help distribute the weight more evenly and reduce strain. If you start to feel discomfort in your knees or lower back, it’s a sign to scale back — either by lowering the weight, shortening your walk, or both.
What are the fitness benefits of using a weighted vest?
Walking with a weighted vest can offer several functional benefits beyond your usual routine, as the added load increases calorie burn by making your body work harder with every step, even at slower speeds. It also boosts cardiovascular conditioning by raising your heart rate and oxygen demand, helping you to improve endurance over time.
To stay balanced, your body naturally engages deep core and postural muscles, which can enhance strength and stability. For older adults, the added weight may also provide a small but meaningful stimulus for bone density, thanks to the increased impact and load.
That said, the evidence is still developing, and the biggest, most consistent benefit remains improved workout intensity, rather than major structural changes like muscle or bone growth.
How do I choose the right weighted vest for me?
Finding the right vest can make or break your experience. Be sure to prioritize:
Adjustability: Choose a vest with removable weights so you can increase or decrease load gradually.
Fit and comfort: The vest should sit close to your body without restricting your breathing or shoulder movement. Try to find one with padded straps and even front and back distribution.
Proper weight range: Start with lighter models (10–20 pounds) unless you’re already experienced with resistance training.
Material and breathability: Sweat-wicking fabric helps keep you cool during longer sessions, so try to find one with mesh panels for ventilation.
Intended use: If you’re mostly walking, a slim, flexible vest is ideal. For bodyweight training, a sturdier vest that stays tight during high-impact movement works best.
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