Weighted vests are becoming increasingly popular in fitness classes and among joggers as enthusiasts seek to enhance their workouts. In a program developed by Jessie Syfko, senior vice president for Life Time gyms, participants wear these vests to add resistance without altering their exercise routines. Syfko explains that this method allows individuals to experience the satisfaction of pushing their limits, saying, “People start to realize how good it feels to work just a little bit harder and a little bit smarter.”
Social media influencers are also promoting weighted vests as a means to improve bone health, enhance performance, and potentially accelerate weight loss. These vests, designed to add resistance through pockets filled with removable weights, offer a straightforward way to increase workout intensity.
Despite their rising popularity, experts caution that there is limited robust research to substantiate many of the claims surrounding weighted vests. The extent of their benefits remains unclear, particularly for specific populations such as seniors or pregnant individuals, who should exercise caution when considering their use.
Potential Benefits of Weighted Vests
The rationale behind using weighted vests aligns with fundamental exercise principles. By adding weight, users can increase resistance during everyday activities, possibly aiding in achieving fitness goals like weight loss, muscle growth, and bone density preservation.
Research indicates that weighted vests may indeed offer advantages for healthy adults. According to Jeff Monaco, a certified strength coach at the University of Texas at Austin, while the calorie burn during exercise may not dramatically increase, the resistance provided by the vest can lead to improved athletic performance over time. “There are a lot of studies looking at (the weighted vest) from a speed perspective in different athletics, like soccer, with changing direction, agility, and speed,” he notes.
To start reaping these benefits, experts suggest users add approximately 10% of their body weight to the vest. For instance, someone weighing 150 pounds should add around 15 pounds.
However, research beyond sports contexts presents a more complex picture. A 2020 study by the Wake Forest University School of Medicine found that adults aged between 60 and 85 who wore weighted vests during their most active hours lost weight at similar rates to those who did not use them. Additionally, both groups experienced comparable levels of bone density loss, which is a natural consequence of aging but can be mitigated through muscle-building activities.
Safe Usage Guidelines
Experts emphasize the importance of using weighted vests safely. It is recommended that individuals start by adding between 5% and 10% of their body weight. Overloading the vest can place unnecessary stress on joints, the back, and hips, potentially leading to poor posture, improper form, or even stress fractures over time.
Before incorporating a weighted vest into their routine, individuals with specific health concerns should consult a physician. Dr. Elizabeth Gardner, a team physician for athletes at Yale University, advises caution for those who are pregnant, have existing heart or breathing conditions, or suffer from back or neck injuries. “Using a weighted vest effectively requires engaging the abdominal muscles, which can be challenging for those already experiencing back pain,” she explains.
To ensure proper technique, Jeff Monaco recommends seeking guidance from someone experienced with weighted vests. “Just to make sure that your movements are good, your form is good, that you have enough muscular upper body strength and endurance to support that during your movements,” he states.
When used correctly, weighted vests can serve as a beneficial addition to an exercise regimen. As more fitness enthusiasts embrace this tool, ongoing research will help clarify their long-term impact on health and fitness outcomes.
The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Department of Science Education and the Robert Wood Johnson Foundation, which emphasizes the importance of accurate health information. The AP is solely responsible for all content.
