Are Weighted Vests Worth Using?

Ever feel like your cardio sessions or bodyweight workouts could use a little something extra? A weighted vest could be exactly what you’re after to accelerate your progress or unlock a new level of difficulty.

Why bother? Five benefits of using a weighted vest

1. Increased muscle gains

   Adding extra load to your body weight means your muscles have to work harder, whether you’re doing squats or out for a walk. Although a vest is worn on your upper body and can significantly challenge your core strength and stability, a weighted vest is also an effective way to further strengthen your lower body. Think about it - if you’re walking up a hill with a 15kg vest, your legs and glutes are pushing that extra weight uphill with every step. One caveat: wearing a weighted vest is obviously not the best way to build strength and muscle, so follow a strength training program if that's your goal.

2. Rev up your cardio sessions

   Go for a walk, hike, jog or hop on the stairmaster with a weighted vest, and you’ll immediately feel it in your lungs as well as your muscles. Additional weight forces your entire cardiovascular system to work harder if you’re looking to take your fitness and endurance to another level.

3. Higher calorie burn

   Burning calories will never be at the top of our list of motivating reasons to exercise, but if losing weight is a goal of yours, a weighted vest can definitely help to burn more energy. Research has also shown that weight vests are an effective way to maintain muscle mass while on a weight loss journey.

4. Stronger bones

   Weighted vests don’t just train your muscles - they give your bones a workout, too. The extra load helps increase bone density over time, which is especially important for women as our bone health declines as we age and go through menopause.

5. Boosts everyday strength
   Exercising with a weighted vest is a great form of functional training, helping your body to build the strength to carry a heavy backpack when travelling, piggyback children, carry pets, or lift groceries. The strength you gain from training with a vest easily translates to real life.

Tips for success with a weighted vest

Start small

A vest that’s 5–10% of your body weight is plenty to begin with, and your vests should never be heavier than 10-20% of your body weight. If you’re starting light and plan to go heavier, look for a vest with adjustable weights.

Try before you buy (if you can)

Different vests suit different bodies, and the last thing you want is your vest to be too big, too small, chafe or pinch. If you can’t find a stockist near you, make sure exchanges or refunds are available just in case.

Use a vest for cardio and mat workouts

Think of a vest as a way to upgrade bodyweight activities such as walking, hiking, stair-climbing, push-ups, lunges and squats. Walking or tackling the stairmaster with a vest on is not something to underestimate.

Know when to ditch it

A weighted vest isn’t a beneficial add-on for every form of exercise, so wear it with intention. For example, jumping exercises can be uncomfortable if your vest moves, and weighted exercises aren’t always a good idea if the vest interferes with your form or the position of the weights.

Who SHOULDN’T use a weighted vest?

Give weighted vests a miss if:

• You’re already experiencing back or neck pain or are recovering from an injury as a vest can put additional strain on these areas.

• You’re pregnant. There are plenty of ways to keep moving during pregnancy, but a weighted vest can add extra stress to your spine and joints, increase your risk of injury and be particularly strenuous for your abdomen and core.

• You notice that wearing the vest is messing with your natural walking form or posture and causing you pain. Enough said. Ditch it!

• You’re lifting weights in the gym, and the vest messes with your form or where the weights are positioned.

• Your primary reason for wearing a vest is to build strength. A weighted vest is a nice add-on or a starting point, but if gaining strength is your goal and all you're doing is wearing a weighted vest, we recommend following a structured strength training program instead.

Vest up, level up

Weighted vests are such a simple but surprisingly effective way to take a cardio session or bodyweight workout to another level. By adding another 5-20% of your bodyweight, your fitness, strength, endurance and bone health can also get a boost.