Weighted Vests: The Latest Fitness Trend Making Waves
A new fitness trend is gaining traction on social media, drawing inspiration from well-established military training techniques. Before jumping on the bandwagon, it’s always wise to gather some expert advice.
Influencers are touting the weighted vest as a game-changing fitness secret. Many claim that using this equipment while walking or exercising can help achieve significant weight loss—up to 30 pounds—and even transform your appearance. The hashtag #WeightEdVest has amassed over 30 million views on TikTok.
However, this isn’t exactly groundbreaking. Dr. Mark Kovacs, a sports scientist based in Atlanta, points out that weighted vests have been part of athletic and military routines for years. He explains that social media has simply helped to reintroduce them into everyday fitness.
“The beauty of the weighted vest is its simplicity,” Kovacs says. “You can enhance your daily walks without needing to drastically change your routine.”
For over a century, soldiers have been building stamina by marching with heavy backpacks—this practice is known as “racking.” Both athletes and firefighters have also utilized weighted vests for quite some time. Nowadays, you can find these vests online for around $30, and they’re even included in certain fitness classes at places like Equinox. Kovacs believes that advancements in design will likely make them a lasting fixture in the fitness world.
Sarah Fullman, a trainer and functional aging expert from Michigan, adds that the vest has an appealing “hardcore” look while being easy to use. “It’s just about walking and keeping fit,” she suggests, noting that social media often refreshes old fitness tools.
In a recent podcast episode, researcher Michael Easter highlighted that humans are inherently designed to carry heavy things over distances. “We’re unique among mammals in this way,” he explains, emphasizing how this capability has been fundamental throughout history.
While experts acknowledge the trendy aspect of weighted vests, they stress the need for more research to fully understand their benefits. Preliminary studies suggest these vests can indeed boost calorie burn and cardiovascular efforts, but conclusive evidence regarding benefits like improved bone density is still emerging. For instance, one study found that obese adults using weighted vests lost about 10% of their body weight, but didn’t experience reduced bone loss in the hip joint.
Dr. Colin Haynes, a spine surgeon, points out that findings from various studies have yielded mixed results, indicating a need for careful interpretation. Older studies, particularly those from the 1990s, may show more promise regarding bone health, especially for postmenopausal women. Kovacs agrees, noting that those with joint or back issues should consult healthcare providers before starting.
If you’re curious about trying out weighted walking or hiking, experts suggest starting light—about 5 to 10 pounds, ideally less than 10% of your body weight. Begin with sessions a couple of times a week for 15 to 30 minutes.
“Focus on maintaining good posture and gradually increase the weight,” Kovacs advises. He emphasizes listening to your body, as any signs of discomfort should be taken seriously.
While weighted walking can complement a fitness routine, Kovacs emphasizes it’s not a substitute for higher-intensity strength training. Fullman also concurs, affirming that traditional strength training is well-documented as essential for preserving bone and muscle health. “Weighted vests add a little variety to your workout,” she says, “but they shouldn’t replace the fundamentals of strength training.”
