Health and fitness trends come and go, and many fads don’t deliver on their promises — remember vibrating belts or sauna suits? Today, weighted vests, made from sturdy fabrics like nylon and filled with iron sand or small weights, are gaining widespread use. Here’s what to know about them:
Weighted vests have been around for centuries, but they have recently surged in popularity in response to a broader shift in thinking about exercise. No longer confined to the gym, physical activity is increasingly about maximizing health benefits of the movements people already do — things like walking, climbing stairs or cleaning their homes.
Weighted vests fit squarely into this philosophy. They offer a simple, manageable way to add resistance to everyday activities. And they don’t require additional time, complex equipment or major changes to established routines. Weighted vests represent a low-tech, high-impact opportunity to sneak resistance training into everyday activities. Research has shown that adding weight can help with building muscle and bone, as well as losing weight and keeping it off.
As with any tool, however, the results depends on how you use it.
The Physiology Behind The Practice
The human body has great capacity to adapt to environmental stress. Weighted vests add mechanical stress, or load, to the body, requiring muscles and bones to withstand more force than usual.
Many parts of the body respond to this challenge. The brain learns to “recruit,” or activate, muscle fibers more effectively. This can help prevent injury and increase strength and performance.
Reacting to greater stress can improve muscle power and agility, which are vital for preventing injuries. Carrying a heavier load also makes your heart work harder, which improves cardiac health.
Finally, people need strong balance and proprioception, or body awareness, to protect joints and avoid falls and fractures, especially as they age. Evidence suggests that weighted vests can improve these capabilities.
Several lines of research – especially in aging, obesity and mobility science – have found that weighted vests provide meaningful benefits. They include:
Improved muscle function: In one study from 2002, older people who wore a vest during a 12-week stair-climbing exercise program showed greater muscle power and performance in their legs.
Potential for bone health benefits: A 1993 study showed that bone density modestly increased in older women wearing a weighted vest during a weekly low-level exercise class. A 2003 study in which subjects wore weighted vests during 32 weeks of walking and strength training found significant improvement in hip bone density.
Metabolic improvements: In a 2025 study, my research group found that older adults who wore weighted vests for 10 hours per day while dieting ended up regaining less weight in the following year than older adults who dieted without wearing a weighted vest. These findings seem to be driven by metabolic improvements associated with weighted vest use.
Getting Started
In adopting any new weight-bearing activity, it’s important to start low and go slow to avoid injury. Consult with your doctor, especially if you are new to exercise.
For continuous gains, you will need to progressively increase the amount of exercise that you do. In clinical trials, a weight equal to one-eighth of an ounce is added for every eighth of an ounce a participant loses, to keep the muscles and bones under a consistent load.
Weighted vests are not one-size-fits-all, despite what the tag may say. Vests should not interfere with posture, breathing or your stride. Red flags include hunching, a clipped walking stride and, most importantly, low back pain or hyperextension. Start light — 5-10% of body weight. Use low-impact movement only. Skip running and jumping unless you are well-conditioned.
Above all, listen to your body. If you start experiencing pain while wearing a weighted vest, take it off and consider seeing a clinician or physical therapist for guidance.
Kristen M. Beavers, PhD, MPH, RD, is a Research Professor in the Department of Health and Exercise Science at Wake Forest University and a Professor of Gerontology and Geriatric Medicine at Wake Forest University School of Medicine.
This article is reprinted from The Conversation, an independent nonprofit news organization dedicated to sharing the knowledge of academic experts. Find out more about us or subscribe to our weekly highlights.
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