Why weighted vests deserve a place in your fitness routine
Adding the load of a weighted vest can increase the benefits of exercise, including walking as well as gym workouts. Here are an expert’s tips on how to do it. WATCH THE VIDEO
Weighted vests are having a moment. Scroll through your social media feed and you’ll likely spot wellness influencers, fitness enthusiasts, and everyday walkers strapping them on.
Is it just the latest trend, or a worthy addition to your fitness arsenal?
As an exercise scientist who specialises in weight training for better bone health as we age, there are a few things new users need to know before jumping on board.
Weighted vests have long been a staple for elite athletes and trainers, but people of all fitness and strength levels are now adding them to their daily workouts.
There’s a wealth of evidence about the potential benefits of training with a weighted vest, but as with any new addition to an exercise regime, people need to ensure it’s the right choice for their body.
One key advantage of weighted vests is their accessibility – they are inexpensive, especially compared to other home gym equipment, and readily available.
They can make workouts more effective and efficient, especially if you are older, recovering from injury, or navigating hormonal changes that can impact bone density.
Take walking, for example. It’s easy, low impact, and one of the most recommended exercises for good health.
But you can only walk so fast before you’re essentially running, and not everyone can run, or wants to run. That’s where the weighted vest comes in.
Adding a few kilograms to your frame while walking can significantly increase the intensity of the workout without requiring you to break into a jog.
Bone is a dynamic tissue that responds to mechanical stress. Decades of research have shown that resistance training and impact-loading activities can help maintain or even increase bone mineral density, particularly in postmenopausal women and older adults.
Studies show that even modest increases in load – say, 5 or 10 per cent of your body weight – can enhance the mechanical strain on bones, particularly in the hips and spine, where fracture risk is highest.
Even starting with just the vest – no weights added – can be beneficial. Most vests weigh about 2kg to 3kg alone, which means you can start very light and work up slowly by adding in one weight at a time as you need more resistance.
This is one of the keys to using a weighted vest safely.
The extra weight and its position around your chest and back can increase impact loading on joints such as the ankle, knees and lower back, and soft tissues such as the calves.
Starting gradually minimises that risk.
Most weighted vests equally distribute the weight on the front, back and sides of the upper body, which means the impact on standing and walking posture is likely to be minimal.
That equal weight distribution is also the advantage of opting for a vest over a weight belt or a backpack which can place strain on specific areas and reduce balance and stability.
It’s important to take extra care when walking down hills or stairs, or doing body weight exercises, as the extra weight can affect balance. Also make sure the vest fits snugly.
Weighted vests can also help overcome one of the biggest barriers many of us struggle with when it comes to exercise – time.
If time is tight, a weighted vest can help you get more out of a shorter workout.
High-intensity interval training with a vest – say, walking briskly up a hill for a few minutes, then recovering on the way down – can deliver cardiovascular benefits and calorie burn in half the time of a traditional walk.
This is particularly useful for people who can’t run due to injury or joint issues. The vest can elevate your heart rate to levels that mimic jogging, without the impact.
There’s no need to leave this fitness trend to the influencers – for anyone who wants to maintain bone health, improve balance, or simply get more out of their daily walk, a little extra weight can go a long way.
Justin’s Tips for First-Timers
Start light: Begin with 5 to 10 per cent of your body weight. That’s often just 3kg to 7kg. Let your body adapt before increasing the load.
Fit matters: Choose a vest that fits snugly and distributes weight evenly. Avoid anything that shifts or bounces during movement.
Progress gradually: Whether you’re walking, squatting, or doing push-ups, increase the weight and intensity slowly over weeks – not days.
Use terrain: Hills, stairs, and uneven surfaces add natural resistance and variety. Just be cautious on the descent to avoid falls.
Listen to your body: If something feels off – especially in your joints or lower back – ease off and reassess your form or load.
Associate Professor Justin Keogh is an exercise scientist and Associate Dean of Research at Bond University’s Faculty of Health Sciences and Medicine.
This column is published for information purposes only. It is not intended to be used as medical advice and should not be relied on as a substitute for independent professional advice about your personal health or a medical condition from your doctor or other qualified health professional.
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