Social media is full of posts from fitness influencers claiming that weighted vests will help you get stronger and reduce the bone loss that comes with age. That sounds good, but is it just another workout gimmick designed to take your money?
We asked UNC Health sports medicine physician Michael Seifert, MD, whether weighted vests are worth a try.
Q. Do you recommend using a weighted vest for exercise?
A. If using a weighted vest makes exercise more fun, challenging or motivating and keeps you physically active, you should exercise in the weighted vest. It’s like a lot of different exercise trends. There’s not strong evidence of positive effects, mostly because it hasn’t been studied that much, but it’s probably not harmful either.
Q. What are the possible benefits?
A. If you look at the studies out there about weighted vest use, there is some evidence that it may prevent bone loss in postmenopausal women. It could prevent hip bone loss, which is a risk factor for hip fractures. A small study said it could reduce the risk of falls for older women. Another study showed that doing circuit training wearing a weighted vest, opposed to just body weight, increased muscle mass and lowered insulin resistance, potentially lowering the risk of diabetes and cardiovascular problems.
Q. Would you use one yourself?
A. I generally play soccer as my main physical activity, and I run and work out at the gym to prepare for soccer games so I don’t get hurt. For me, personally, I haven’t seen any evidence that makes me think I should be using a weighted vest. I’m 40 years old; I might have a different answer if I were in my 60s and concerned about bone loss. I see very little downside in using weighted vests during exercise as a way to possibly mitigate your risk for fractures associated with bone density loss.
Q. Is there anyone who should not use a weighted vest?
A. There are very few circumstances where I would think someone should not use a weighted vest, mostly centered around significant back, neck and shoulder issues. But even in those circumstances, if a patient really wants to exercise in a weighted vest, I bet doctors, physical therapists or other health professionals could find a way to mitigate any risks. If you’re thinking about trying one, you should talk to your individual provider, who knows you best.
Q. How heavy should a weighted vest be?
A. Like most weighted exercise programs, I think you should start at a lower weight and gradually work up to a higher weight based on your own goals and your individual response to the exercise, in terms of soreness and fatigue. At most it should be 10 to 20 percent of your body weight. And that’s realistically way more than most people are going to wear. For a 200-pound adult male, 20 percent would be a 40-pound vest, which is more than a lot of people will want.
Q. What do you recommend to people who want to improve their fitness?
A. Everyone needs to do a combination of cardiovascular exercise—walking, biking, swimming, running—and strength training. You should vary your exercise routine, both because it makes it more interesting and because it works your muscles differently. One of the big things I see when people lose their enthusiasm for exercise is they are doing the same thing over and over again and it gets boring. A varied routine can help people improve their strength and endurance in a way that’s enjoyable and sustainable.
Have questions about your exercise routine? Talk to your doctor or find one near you.