Can a Weighted Vest Boost Your Workout?

If you are looking for a way to bolster your daily workout – whether its walking, jogging or weight training – you might want to consider a weighted vest.

This piece of fitness equipment is just what it sounds like. It’s a wearable vest that’s loaded with extra weight. The idea originated with soldiers in training and CrossFit enthusiasts but has rapidly evolved into a mainstream fitness tool.

How a Weighted Vest Works

To understand how the vest works, you might look back upon the lessons you learned in physics class. There is a well-known formula that says the amount of work accomplished is equal to the force used to move an object multiplied by the distance traveled. Putting that in exercise terms, the more that object (you, in this case) weighs, the more energy you will burn.

So, whether you are running, cycling, doing strength training or just walking around the neighborhood, you’ll burn more calories while wearing a vest. There is limited scientific research on vests and exercise, but the findings support their usage.

One small 2019 study, for example, examined the effects on adults who wore a vest that added 10 percent to their body weight. Researchers found “statistically and clinically greater improvements” in several exercise measurements among those who wore the vests.

Using a vest can also help with your endurance. It’s similar to the way that serious marathon runners often train at higher altitudes, where it’s harder to breathe. When they return to sea level for a race, they have better endurance. A vest can work in the same way. If you train with a 20-pound vest, you’ll have more endurance when you run without one.

Vests may also have benefits for your bones, which can receive a density boost by working out with that added weight.

Are There Any Risks?

There’s not a lot to fear from one of these vests as long as you recognize your limitations. First, keep in mind the relative strength of your core. This muscle group is located in the center of your body, where it acts as your primary stabilizer. It helps maintain your posture while protecting your spine. When your core is overwhelmed, it can lead to back injuries, hernias, abdominal strains, hip pain and other problems.

Keep your core in mind when you strap on a vest loaded with an extra 30 or 40 pounds. If you aren’t careful – having bad posture, for example – that extra weight could lead to a wide range of injuries. That risk becomes higher when you add more than 20 percent of your body weight to the vest.

Weight Vest Tips

If you want to give weight vests a try, here are some tips to get you started:

• Choose wisely: When picking out your vest, make sure you get one that distributes the weight evenly across your upper body and that has straps to keep that weight in place. You also need a vest that allows you to add or subtract weight as needed. Rather than order one online, find a store that carries them so that you can find the one that’s most comfortable for your body.
• Start slowly: Give your body time to adjust to the vest. That means starting with a lighter weight – no more than 10 percent of your body weight. You can slowly add more weight each week as you progress.
• Check your posture/technique: The extra weight makes it even more important that you maintain proper posture when running or walking and use the correct technique when lifting weights. Otherwise, you’ll increase your risk for injury.
• Don’t push it: When fatigue sets it, it’s time to remove the vest if you want to keep exercising.
• Stay hydrated: This is important for all workouts. But with a weighted vest, you may find yourself getting dehydrated faster than you expect.