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\nWeighted vests have become a trendy workout accessory, and while they do have \u201cgreat benefits,\u201d they can pose risks\u00a0to some peopleDr. Lutul Farrow, Executive Director, Cleveland Clinic Sports Medicine, tells PEOPLE that they should be seen as the \u201cnext level of working out\u201d for those who are already engaged in a fitness planThe vests can help someone \u201cefficiently\u201d exercise \u2014\u00a0and are safer than the ankle weights of the \u201880s<\/p>\n
Weighted vests<\/a> have dominated TikTok feeds as the trendy workout tool of the moment \u2014 and with good reason.\u00a0\n<\/p>\n The heavy accessory is worn on the torso just like vest, and has \u201ca lot of great benefits,\u201d Dr. Lutul Farrow<\/a>, Executive Director, Cleveland Clinic Sports Medicine, tells PEOPLE. The added weight<\/a> \u2014generally 20 lbs. for men and 14 lbs. for women \u2014 can help you \u201cdo more work more efficiently,\u201d Dr. Farrow explains, as carrying the extra weight causes you to work harder.\n<\/p>\n \u201cIf we\u2019re working harder, we can get a much more intense workout in a shorter period of time,\u201d he says. \u201cIt helps us to basically build muscles. And even in some older patients, more weight can help with building bone mineral density. So people who have osteoporosis<\/a>, it can help with prevention of that. It can help with the rapid loss of bone mass, especially in women.\u201d\n<\/p>\n Stock image of a weighted vest.<\/p>\n Getty<\/p>\n But it\u2019s not as simple as just strapping on a vest and running out the door, he cautions. \u201cIf you’ve never worked out before, you don’t want to start your workout plan with the weighted vest,\u201d he said, explaining that people with comorbidities like heart problems, asthma<\/a>, musculoskeletal pain or arthritis<\/a> shouldn\u2019t begin their fitness plan with one.\n<\/p>\n Instead, it\u2019s best to view the vest as \u201cthe next level of working out for people who are already accustomed to working out and who are already engaging in a fitness program of some sort,\u201d Dr. Farrow said. He also explained that, much like overworking a specific muscle group at the gym, you should be mindful of not overusing the vest.\n<\/p>\n \u201cProper management of the weighted vest is not using it for every workout every day of the week, but maybe taking 2 or 3 days throughout the week to incorporate that as part of a greater fitness, weight training, cardio routine,\u201d Dr. Farrow said. Spacing out use of the weighted vest can avoid \u201coveruse injuries\u201d like so tendonitis<\/a>, stress fractures, joint aches and pains, and spine problems.\n<\/p>\n One of the biggest risks of using a weighted vest, he says \u2014 especially in the summer \u2014 is dehydration. While overuse injuries such as tendonitis are the most common injuries he sees from weighted vests, Dr. Farrow tells PEOPLE \u201cwe see\u00a0heat illness, heat exhaustion, heat stroke.\u201d That\u2019s because the vest covers such a large section of your body, \u201cit decreases your ability to dissipate heat.\u201d And since the vests are often dark, \u201cnot only does it keep heat inside, it also absorbs more heat.\u201d Especially in the hot summer months, Dr. Farrow cautions people to \u201cmonitor your intensity based on what the weather conditions are.\u201d\n<\/p>\n Stock image of ankle weights.<\/p>\n Getty<\/p>\n The vests, Dr. Farrow says, are \u201csafer than running with ankle weights,\u201d which was a popular trend in the 1980s. \u201cThe vest is close to your center of gravity \u2026 things that are closer to your center core ultimately put less stress on your skeletal system and your muscles.\u201d If you’re using leg weights for, say, leg lifts, that\u2019s fine, but, Dr. Farrow says, \u201cif you want to add some weight to things, it’s better to wear a weighted vest to do that.\u201d\u00a0\n<\/p>\n