Weighted vests and wearable weights are becoming increasingly popular as a method of increasing intensity in your workout. If you walk, run, or strength train, these devices can make your routine more intense. Before you wear one, however, it’s helpful to know what they do, how they benefit, and how to use them without injury.
How Weighted Vests Work
A weighted vest is a close-fitting vest that is made to distribute additional weight evenly across your core. A backpack, where the load can slide around and throw you off, will not allow you to move as naturally as a vest, which keeps the weight in the center. Some vests have a fixed amount of weight, while others have pockets so you can add or remove weight. The added resistance makes your muscles and bones work harder, whether you’re going for a walk or powering through a workout.
Key Benefits of Using Weighted Vests
Muscle Strength and Endurance
Exercising in a weighted vest pushes your muscles to work harder with each movement, whether walking, squatting, or doing push-ups. After some time, this can improve strength and endurance, particularly in the legs, core, and back. It has been proven that even older adults benefit from wearing weighted vests to help preserve or gain muscle mass.
Bone Density and Health
One of the greatest advantages is improved bone health. Weighted vests can stimulate bone development by imposing mild stress upon your skeleton, leading your body to make bones denser. This is particularly useful for elderly individuals and postmenopausal women, who are at higher risk of losing bone density and fractures.
Calorie Burn and Weight Loss
Piling on additional weight increases the amount of work your workout demands, which can translate to burning more calories. According to some research, a vest weighing around 10 to 15 percent of your body weight could potentially have you burning 13 percent more calories. If your goal is weight loss or to increase your metabolism, a weighted vest can be helpful.
Cardiovascular Improvements
Weighted vest wear increases your heart rate and raises the amount of oxygen your body consumes with exercise. With time, this may improve your cardiovascular fitness, making daily activities simpler and exercising more effective.
Balance, Agility, and Core Strength
Weighted vests also test your balance and coordination. The extra resistance activates your core and stabilizing muscles, building posture and agility. Some studies even indicate that warming up with a weighted vest will help improve rapid movement and change-of-direction ability among athletes.
Possible Drawbacks and Risks
Injury and Overuse
It’s easy to overdo it if you’re not careful. Adding too much weight or wearing the vest for long periods can put stress on your joints, back, and shoulders. This can lead to strains, overuse injuries, or chronic pain, especially without proper rest and recovery.
Posture and Range of Motion
Weighted vests sometimes impact your posture. You may unconsciously lean forward or sway your back, which can stretch your muscles. Some vests are rigid or bulky, which may restrict your natural movement. If the vest is too tight, it may also increase the difficulty of breathing.
Discomfort and Heat
Wearing a weighted vest provides an added layer of clothing, which can be hot and uncomfortable, particularly during hot weather. To prevent overheating or skin irritation, it’s critical to select a vest made from breathable, moisture-wicking fabrics that is fitted correctly.
Who Should Avoid Weighted Vests
Weighted vests are not for everyone. Individuals who have back or neck pain, injury, or chronic illness should be careful because the added weight can exacerbate problems. Pregnant women should not use weighted vests either, as safety is a concern. If you experience balance problems, cardiovascular or pulmonary issues, or any medical condition, it’s best to consult with a healthcare provider before attempting to use one.
Selecting the Proper Weighted Vest
Comfort and Fit
Your vest must be comfortable but not constricting. Check for padded straps and soft fabrics that won’t rub or dig into your skin. There are vests designed for particular body types, which can prove incredibly important in terms of comfort and usability.
Weight Choice
Begin light. Most fitness professionals recommend starting at a weight no greater than 10 percent of your body weight. Adjustable vests are fantastic because you can add or subtract weight as you go along or mix things up in your workouts.
Style and Adjustability
There are many different styles available, ranging from clean, minimalist looks to tactical-style vests with plates or sandbags. Select one that suits your workout style and you feel comfortable wearing for the activities you perform most frequently.
Breathability and Practicality
Because vests tend to hold heat in, you should choose one that is constructed of breathable materials. Ventilation is even more crucial if you wear the vest for extended workouts or in warm conditions.
Safe and Effective Use Tips
Before incorporating weight, ensure your technique and form are good without the vest. Begin gradually, wearing it for only five to ten minutes initially, and then eventually increase the weight and duration. Keep your posture erect and core active to prevent injury. If it hurts or feels uncomfortable, stop and revise. And remember to have rest days to allow your body to recover.
Weighted vests can be an incredible addition to your workout routine—if you use them carefully. Like all fitness equipment, they work best when used judiciously and in moderation.