The weighted vest experiment results<\/p>\n
To make the experiment as controlled as possible, Dr Machin kept her normal exercise and nutrition<\/a> habits the same. That meant continuing with her three weekly Peloton cycling workouts, two weekly resistance training<\/a> sessions and five weekly walks (around 4k each); she only wore the vest during her walks.<\/p>\n \u2018Because I like science, I wanted to keep everything else constant. So, I changed nothing except for the vest,\u2019 noted Dr Machin in the video<\/a> documenting her experiment. <\/p>\n Before starting the experiment and upon completion, she recorded her body weight, BMI<\/a>, waist circumference \u2013 a measurement that\u2019s often seen as a key marker of longevity<\/a> \u2013 and thigh circumference. While weight loss wasn\u2019t her goal, Dr Machin lost around half a pound by the end, which she calls ‘pretty negligible’. A result that did surprise her, however, was a 2cm reduction in waist circumference.<\/p>\n Another notable finding? Her legs felt stronger<\/a>. <\/p>\n \u2018What surprised me this morning, having struggled a little bit on my bike in the last couple of weeks, I felt really good \u2013 my legs felt really strong and it was a really tough ride,\u2019 Dr Machin said of a particularly successful Peloton session. <\/p>\n \u2018Mid-April, something clicked and I started to feel some real benefits from it [the vest]. My legs definitely felt stronger,\u2019 she added in her post-experiment debrief. <\/p>\n However, by the end of the experiment, Dr Machin said that she had begun to experience some discomfort. <\/p>\n \u2018I found it really digging into the trapezius \u2013 the muscle that goes from the lower neck to the top of your shoulders \u2013 and causing some strain on the back of my neck… making the walk less enjoyable,\u2019 she explained.<\/p>\n While she noted that some of the discomfort could have been due to her scoliosis and\/or the design of this specific vest, Dr Machin urged viewers never to push through if experiencing any pain. \u2018It\u2019s not worth getting injured.\u2019<\/p>\n The research into weighted vests<\/p>\n Alongside the experiment, Dr Machin also reviewed the existing scientific research on weighted vests, and drew the following conclusions.<\/p>\n 1. Context is often missed<\/p>\n While there appears to be ‘some evidence that weighted vests can improve bone density<\/a>, reduce bone turnover and help with muscle strength\u2019, Dr Machin flagged that what\u2019s often overlooked is the fact that research is always context specific. <\/p>\n In other words, she noted, the majority of existing studies compare wearing a vest to doing no exercise at all rather than doing the exercise without the vest. \u2018So, what caused the benefit?’ she asked. ‘Was it the vest or was it the movement?\u2019<\/p>\n And actually, one rare study<\/a> that did compare walking in a weighted vest to walking without, Dr Machin later added<\/a>, found that it actually made no difference to bone density.<\/p>\n 2. There are key evidence gaps <\/p>\n \u2018There are no studies comparing wearing a vest for walking versus just walking in post-menopausal women,\u2019 she added. Nor, she said, crucially, does there appear to be any studies comparing weighted vests to other forms of resistance exercise.<\/p>\n 3. A vest may increase exercise intensity <\/p>\n Dr Machin also highlighted a study that found walking quickly in a light weight was equivalent to walking slower in a heavier weight. \u2018This is potentially useful because there’s some people who obviously can’t walk really quickly for medical reasons, and for them, adding a little bit of extra weight could be helpful,\u2019 she noted. <\/p>\n The verdict<\/p>\n All things considered, Dr Machin concluded, weighted vests may be useful in specific contexts. For example, if you can’t do your normal resistance training due to injury and walking is easier (provided you have medical clearance).<\/p>\n As for people who already walk and strength train regularly? She thinks adding a weighted vest is \u2018almost a no-brainer, as long as it doesn’t hurt\u2019.<\/p>\n But, added Dr Machin, \u2018they’re not, in my opinion, a substitute for resistance exercise with weights \u2013 doing a full-body resistance workout, working those big muscle groups is going to be a lot better for building muscle and preserving strength\u2019.<\/p>\n And if you currently don\u2019t do any exercise at all, she advises against jumping straight into a vest. Instead, she recommends, getting \u2018used to walking on a regular basis \u2013 and by the time you’ve built up to 30-45 minutes, if you’re comfortable, consider adding in a vest\u2019.<\/p>\n One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n
![\"oyinda](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/06\/f26f728b-feb8-4b4c-b8ee-6b86a7b0733d.jpg\" "\\"oyinda")
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