Introduction

Weighted vests are gaining popularity among fitness enthusiasts seeking to enhance intensity and resistance without altering their existing workout routines. But are they genuinely effective tools for training? The evidence is mounting, and it indicates yes. Weighted vests can enhance various aspects of physical performance, including strength, endurance, and cardiovascular health, when used correctly and under proper supervision. Nevertheless, success depends on dosage, progression, and individual considerations.

Improve Muscular Strength

Multiple randomised trials in older adults demonstrate that wearing weighted vests during daily activities or structured exercise can enhance muscular performance. In a 27-week trial, community-dwelling seniors (mean age, 74) who wore vests loaded with 3–5% of their body weight for 2 hours per day, 4 days per week, showed modest improvements in strength and endurance, although outcomes varied depending on the vest load. Another pilot study, using 10% body weight or adjustable weight vests during a combined home exercise programme, showed gains of 16–33% in lower-body strength and muscle power over 12 weeks. As such, these findings confirm that vest‑loading can serve as a low‑cost progressive overload tool.

Boost Cardiovascular Endurance

Adding even a small extra load to aerobic activity increases energy expenditure and cardiovascular demand. While large clinical trials are limited, a recent self-reported experience highlighted that walking 5 km daily with a 7 kg vest elevated heart rate and burned more calories without high-impact stress. Laboratory reports also note that wearing weighted vests during treadmill walking mimics moderate-intensity exercise, improving the cardiorespiratory response safely.

Support Bone Density

Bone health is a major focus in weighted vest studies, especially among postmenopausal and older adults. A five‑year trial of jump training with weighted vests showed preservation of hip bone mineral density (BMD) compared to controls. In a 20-week programme involving low-level exercise with a vest, participants saw a 1% increase in BMD, while sedentary controls lost 0.6%. However, a large 12-month randomised trial (INVEST) found no significant prevention of hip BMD loss during intentional weight loss despite wearing vests for 7 hours a day. These mixed results suggest that vests may aid bone health when combined with impact or resistance training, but may not be sufficient alone during rapid weight loss interventions.

Enhance Balance and Coordination

Vest loading shifts the body’s centre of gravity, subtly engaging core and stabiliser muscles during daily movement. A treadmill trial in older, postmenopausal women showed improved balance markers in those wearing a vest compared to the control group. Similarly, vestibular‑related functional gains were reported in long‑term vest and jump programmes, with reduced fall-risk indicators. These findings suggest vests may support safer movement in aging populations.

Increase Caloric Burn

The extra weight naturally raises energy demand during routine activities. One metabolic report found a 10–15 % increase in caloric burn during walking with only 10 % additional load. Walking with a vest delivered increased heart rate and metabolic challenge that was more than jogging in some cases.

Maintain Functional Movement

Strength, balance, and bone stimulation work together to support functional movement and reduce the risk of disability. Improvements in sit‑to‑stand performance, gait speed, and perceived physical function were noted in trials involving vest use. Notably, an INVEST report emphasized that vest use helped older adults preserve muscle strength and performance during weight-loss efforts.

Summary

Weighted vests can be a valuable training tool when used correctly. They offer multiple benefits, including improved cardiovascular fitness, increased muscular strength, enhanced bone density, greater caloric burn, and better functional movement. However, their effectiveness depends on individual goals, current fitness levels, and appropriate usage. Weighted vests are not a shortcut to fitness but rather a strategic way to amplify your training once a foundation of movement quality is in place. For optimal results, integrate them gradually and seek professional guidance as needed.