Thursday, November 6, 2025
You may have noticed more people in your neighborhood, at the park, or around the gym wearing weighted vests. But what are they exactly? Where do they fit into a workout routine, and do they really deserve all the attention?
What is a weighted vest?
A weighted vest is exactly what it sounds like: a wearable vest that adds extra weight to your body. They come in different fits, styles, materials, and weight levels, and can be used for a variety of workouts. Some benefits are proven, while others might be more trend than truth.
Where did weighted vests come from?
Originally used in tactical fitness training by members of the military, weighted vests have since made their way into mainstream fitness. Over the years, they’ve evolved from simulating the heavy gear worn by military members and first responders, to being used by athletes for power and endurance training, and now they’re all over social media. So they must be worth the hype, right?
Why are weighted vests so popular?
Weighted vests have become increasingly popular, often featured on social media to boost workout intensity and calorie burn. It’s no wonder so many of us have been tempted to buy into the trend.
When wearing a weighted vest, your body experiences increased cardiac output, which can lead to a higher calorie burn. For those aiming to lose weight, that may sound like a win. However, weight loss isn’t always the goal and adding extra weight to your upper body during activities such as walking, running, or functional movements such as squats, lunges, push-ups, and pull-ups, can alter your posture and mobility. Over time, that can increase your risk of discomfort or injury.
Weighted vests were once thought to help maintain or even increase bone density during or after weight loss. But recent studies show that wearing a vest offers no greater benefit than traditional resistance training when it comes to improving bone health.
Weighted vests can have a place in athletic or power training. When used correctly, they can enhance performance during plyometrics or movements that require explosive power, such as jumps or sprints. From a physics perspective, adding extra weight during a jump performed at maximum effort increases power output.
What should I look for in a weighted vest?
If you want to give a weighted vest a try, start out light. Choose one that doesn’t restrict your movement or alter your posture. Make sure the weight is evenly distributed in the front and back, and that the vest fits snugly so it moves naturally with your body. Be sure to consult your primary care provider before starting a new exercise routine.
Are weighted vests worth the hype?
A weighted vest can be beneficial for certain goals, such as adding intensity to low-impact activities such as walking or hiking, or for advanced athletes training with functional movements, plyometrics, or high-intensity workouts.
But should you rush to buy one? Probably not. There’s little research that weighted vests improve overall fitness or strength more effectively than traditional resistance training. For the average exerciser, the benefits don’t outweigh the cost, inconvenience, or potential risk of improper use.
You’ll see the same, or even greater, results by simply adding another workout session to your week or gradually increasing the amount of weight you lift during strength training.
- Jessica Kaufman