Weigh the pros and cons of a weighted vest before making the investment

To level up just about any activity, consider the pros and cons of wearing a weighted vest and how you might incorporate this tool into your workout routine.

The pros and cons of weighted vests go way back

Throughout history, warriors and soldiers have trained while wearing weighted gear such as armor, weapons, and shields to simulate combat conditions. In the 20th century, soldiers began using weighted rucksacks and flak vests in training to build endurance, simulate combat loads, and improve physical resilience. Today, weighted vests are a popular way to add a muscular and cardiovascular challenge to different workouts.

Weighted vest health benefits

Promotes muscle development

Carrying an extra load stimulates muscle growth, especially in the legs and core. More muscle mass increases your resting metabolic rate (RMR). The higher your RMR, the more calories you will burn at rest.

Improved workout intensity

Adding a weighted vest to strength or cardio routines can:

• Increase resistance during squats, lunges, push-ups, etc.
  
• Promote greater muscle engagement.
  
• Enhance metabolic conditioning, helping you burn more fat over time.

Increases caloric burn

Wearing extra weight increases your body's energy expenditure during movement. Whether you're walking, running, hiking, or doing bodyweight exercises:

• Your muscles work harder.
  
• Your heart rate is elevated.
  
• You burn more calories than you would without the vest.

Functional and everyday strength

• Training with a weighted vest can mimic real-life scenarios where carrying extra load is required (e.g., carrying children, groceries, or yardwork).
  
• A straightforward way to develop practical strength that translates to daily activities.
  

The pros and cons of weighted vests related to skeletal health

Weighted vests may have the potential to minimize bone loss as the extra weight puts a healthy stress on your bones.

One randomized clinical trial in older adults looked at the effect of 12 months of weighted vest use during weight loss on indicators of bone health compared to weight loss alone and weight loss plus resistance training. The study showed that losing weight while wearing a weighted vest daily did not prevent bone loss at the hip. In the end, the effect of the weighted vest use on skeletal health outcomes was similar to traditional resistance exercise training.

Another small study looked at the impact of weighted vests on the preservation of hip bone mineral density over a 5-year period. Older postmenopausal women who wore weighted vests consistently preserved hip bone mineral density when combined with jumping exercises.

Yet wearing a weighted vest while resistance training or during higher intensity exercise may put too much strain on your lower back, potentially increasing the risk of back injury, muscle imbalances, and joint strain.

The pros and cons of a weighted vest's impact on skeletal health are inconclusive. More research is needed to better understand how to effectively utilize a weighted vest to positively impact bone health.

What's the difference between a weighted vest and a traditional backpack?

Weighted vests distribute weight more evenly across your front and back. This helps create a more balanced workout and may encourage better posture, preventing you from hunching forward. When wearing a traditional backpack, the load is carried lower on your back, distributing the weight to the hips. If you need to carry a greater amount of weight for a longer period, consider a backpack or rucksack. Suppose you want to enhance a workout or want to increase the intensity of your daily walks, then opt for a weighted vest.

Important tips

Check with your doctor before using a weighted vest. This is especially important if you have neck, spine, joint issues, or osteoporosis.

• Look for a vest with adjustable weights. Many modern vests offer various weight and size options.
• Begin with a light dose of weight (5–10% of body weight), gradually increasing over time. You risk injury by wearing too heavy a vest out of the gate.
• Start by wearing your vest around the house while doing the dishes or light housework, for example.
• Next, try walking and then progressing to stair climbing or bodyweight exercises such as squats, push-ups, or lunges. Strive to use your vest several times a week, but not so often that your body doesn't have time to rest and recover.
  
• If you use a weighted vest primarily for weight loss, pair your workouts with healthy habits and track food intake with a food and exercise tracker such as MyNetDiary.

Incorporating a weighted vest into your fitness routine can be an effective way to challenge your muscles, boost calorie burn, and build practical strength. While research shows some potential benefits for bone health, the evidence remains mixed, and improper use may increase the risk of strain or injury. So, there are clearly more pros than cons to using a weighted vest as an exercise boost.

The key is to start light, progress gradually, and always prioritize safety—especially if you have joint, spine, or bone health concerns. When used thoughtfully, a weighted vest can be a versatile training tool that enhances both cardiovascular and muscular endurance. Pair it with healthy habits and mindful nutrition tracking, and you'll be well on your way to achieving sustainable fitness gains.

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Exercise->Weight resistance Other Health Issues->Bone Health