The Rise of Weighted Vests: A Trend or a Fad?
Recently, weighted vests seem to be popping up everywhere. TikTok is buzzing with videos showcasing the alleged benefits of donning a hefty 12-pound vest for activities like the popular “hot-girl walk.” Celebrities like Jessica Alba and Katie Couric have also been spotted using them, with Alba wearing one on a treadmill and Couric taking a stroll on the beach. Meanwhile, Kaia Gerber has been seen with a sleek vest during dog walks in L.A. Fitness brands are cashing in too, with Equinox now offering a 20-pound precision vest for a steep $375, while Peloton recently launched special classes that utilize these vests.
Though weighted vests have been around for a while, their recent popularity surge can be linked to Mary Claire Haver, an OB/GYN dubbed the “Menopause Queen” by the New York Times. Haver often shares videos of herself wearing a weighted vest, claiming that they have multiple benefits, particularly for those with osteoporosis. She suggests they can help build stronger bones, increase muscle mass, and improve overall strength—a point she emphasizes is especially important for women as they age.
I’m not in menopause yet, but everyone around me seems to be raving about strength training. My sister even says it helped boost her metabolism. After hearing this, I bought a pair of six-pound dumbbells that now mostly collect dust in my living room. I do enjoy walking, though, and found myself curious about whether adding a weighted vest could provide some of the strength training benefits.
Most weighted vests resemble life jackets and contain small iron pellets to distribute weight evenly across your back and torso. The market is flooded with options, from a $30 Zelus vest popular on TikTok to more expensive, tactical varieties. I opted for the $30 Prodigen vest that Haver recommends in her Amazon store, starting with 8 pounds since my last pregnancy had made my back sore. Some women on TikTok mentioned quickly advancing to 16- or 20-pound vests.
When my vest arrived, I was surprised by how comfortable it felt. There was something about wearing it that made me want to sit up straighter and engage my core—just like the TikTok tips advised. Still, it looked a bit silly, and my husband couldn’t help but chuckle, asking if I was really going to wear that on a walk.
I generally shy away from outfits that attract attention, especially during workouts. So, on my first outing, I was relieved to have a drizzle excuse to cover the vest with a raincoat while heading to the grocery store. Even so, I felt awkward and somewhat ridiculous inside, trying hard not to bump into anyone.
Ultimately, I decided it was too embarrassing for errands. It felt wrong to wear it with anything other than workout clothes, and the raised sleeves made it hard to carry a bag. Yet, it didn’t seem to aggravate my back, so I started wearing it on longer walks. After an hour of pushing the stroller in sweltering heat, taking it off felt fantastic. Yet, I couldn’t help but wonder if it was truly beneficial—was I seriously feeling any effects, or should I consider a heavier vest?
Going for a walk while listening to a podcast had always been a favorite pastime of mine. However, as I navigated walks with the vest, I found it more tedious than enjoyable. The extra weight led to feelings of constraint, reminiscent of pregnancy or carrying a baby carrier. Soon, I began to see the vest as more of a burden, continuously nagging me as it lay by the door.
Skeptically, I started to think that my weighted vest might not be delivering significant results. Lauren Colenso-Semple, a muscle physiology expert, pointed out that it’s often marketed as a miracle fitness solution but that evidence doesn’t really support those claims. Interestingly, she noted that most studies cited by influencers don’t involve actual walking as the main activity—most focus on jumping, which has its own benefits for bone density.
Furthermore, Colenso-Semple referenced only one small study that looked at walking with a weighted vest and found no differences in health benefits compared to walking without it. Most studies on this subject are quite limited in scope, which raises questions about the effectiveness of this current trend. Even researchers like Lora Giangregorio argue that while wearing a weighted vest might not be entirely unhelpful, the evidence supporting its advantages is quite weak.
Initially branded as a tool for menopausal women, TikTok users soon began claiming that adding a weighted vest to their routine helped them shed pounds, with some saying they lost up to 30 pounds. While it’s possible that wearing one may lead to burning a few more calories, research suggests it is not a quick weight-loss fix. For instance, some studies indicated that participants who wore a vest equivalent to 11% of their body weight still only lost around 3.5 pounds over some time. In essence, walking with a vest adds a challenge, yet there are arguably less cumbersome ways to achieve fitness goals.
If the aim is to build muscle, there’s really no substitute for resistance training. Experts recommend using dumbbells or machines that create true resistance. While a weighted vest might add some resistance for squats or lunges, it may not be enough if the goal is significant muscle growth. Giangregorio emphasizes the effectiveness of selecting challenging exercises that target muscle growth over longer durations.
In my case, I’m relieved to return to regular walks without the added weight. Though this experience did motivate me to incorporate a few more push-ups into my routine, I think I’ll stick with jogging to ramp up my workouts.
