A few months ago, something changed. One minute, people were trudging along as usual; the next it seemed like every third person I passed on the street was wearing a weird, heavy little backpack. Initially, I mistook several of these bulky, menacing items for bulletproof vests. (Scary.) Eventually, I realized they were simply the latest fitness trend: weighted vests.<\/p>\n
Celebrities have been sporting them on walks<\/a>, Peloton instructors are making videos explaining<\/a> how to use them, and influencers are peddling them on TikTok<\/a>. Publications<\/a> have written about their growing popularity among \u201cthe menopause set\u201d, as Allure<\/a> put it, because of their supposed ability to help with muscle strength and bone density as one ages.<\/p>\n \u201cIt really has gotten so much attention lately,\u201d says Dr Elaina Manolis, a physical therapist and clinical professor at Northeastern University. The practice used to be called \u201crucking\u201d, she notes, because people would walk with heavy rucksacks.<\/p>\n One reason for this spike is that the vests don\u2019t look so much like bulky backpacks anymore, Manolis suspects: \u201cThey\u2019re sleek and cute,\u201d she says. She also believes it\u2019s part of a bigger societal trend. \u201cCulture has shifted so much for the positive in women\u2019s health, and in understanding the importance of strength training and bone density,\u201d she says.<\/p>\n So are weighted vests the miracle workout upgrade some claim? I tried one for two weeks, and asked experts for advice.<\/p>\n What is a weighted vest?<\/p>\n They are vests that are weighed down with iron sand or small weights. \u201cThey can be thought of as \u2018hyper-gravity\u2019,\u201d says Dr Abbi Lane, assistant professor of applied exercise science at the University of Michigan. \u201cThey add a little bit more weight and resistance.\u201d<\/p>\n Typically, they weigh anywhere from five to 30lbs (2.26 to 13.6kg), and are worn across the shoulders and upper torso. Some are small, with straps across the chest. Others are bigger, cover most of the torso and look disconcertingly like bulletproof vests.<\/p>\n Initially, I mistook several of these bulky, menacing items for bulletproof vests. Photograph: Madeleine Aggeler\/The Guardian<\/p>\n \u201cStart with a vest that\u2019s no more than five to 10% of your body weight, and build from there,\u201d says Dr Mary Claire Haver, obstetrician-gynecologist and medical advisory board member of Let\u2019s Talk Menopause<\/a>.<\/p>\n I ordered a 16lb (7.25 kg) vest by a brand called Prodigen that seemed relatively comfortable and wouldn\u2019t make me look like I was on my way to a gun range.<\/p>\n How do you use a weighted vest?<\/p>\n Weighted vests are different to other equipment in that they can be worn pretty much anywhere and at any time.<\/p>\n \u201cWhereas you might do resistance training in a gym for 30 minutes twice a week, you could put on the weighted vest during other activities,\u201d says Lane.<\/p>\n It\u2019s still best to limit one\u2019s use though, especially in the beginning.<\/p>\n \u201cI don\u2019t recommend it for everyday use,\u201d says Manolis. Most daily tasks involve a lot of bending and stretching, and adding weight raises the risk of injury.<\/p>\n Manolis recommends wearing a vest when walking \u2013 which she calls \u201ca very underrated exercise as it is\u201d \u2013 because you are in an upright posture and the potential for injury is much lower.<\/p>\n If you are confident in the vest, you can also use it for \u201clight aerobics, strength training and even short bouts of running\u201d, says Haver. Make sure your joints can tolerate the load though. Start by wearing the vest for a short period of time, then build up. \u201cAim for 20-30 minutes a day, and listen to your body,\u201d says Haver.<\/p>\n What does a weighted vest feel like?<\/p>\n Twice a week, for two weeks, I wore my vest for my current favorite physical activity: walking on the treadmill in the air conditioned gym while watching Vera<\/a> on my iPad. When I first strapped it on, the vest felt heavy but oddly comforting \u2013 like a thunder shirt for dogs.<\/p>\n As I started walking, I was surprised by how off-balance I felt. It took me a few minutes to find my stride, and holding myself upright and centered required more core strength than I had expected. By the time my 30 minutes was up, DCI Vera Stanhope had realized that all was not as it seemed in her murder case, and I was breathing noticeably harder than usual.<\/p>\n Why did it feel more challenging? I have previously weighed 16lbs more than I do now, and I don\u2019t recall feeling more tired when I walked.<\/p>\n When you wear a vest, \u201cthe weight is not distributed throughout the body,\u201d explains Lane. \u201cWhen I was 16lbs heavier, my legs and arms were bigger too. When you have the vest, it\u2019s all in one place and you have to adjust your center of mass,\u201d she says.<\/p>\n skip past newsletter promotion<\/a><\/p>\n Practical advice, expert insights and answers to your questions about how to live a good life<\/p>\n Privacy Notice: Newsletters may contain info about charities, online ads, and content funded by outside parties. For more information see our Privacy Policy<\/a>. We use Google reCaptcha to protect our website and the Google Privacy Policy<\/a> and Terms of Service<\/a> apply.<\/p>\n after newsletter promotion<\/p>\n This challenges your balance, but it\u2019s important that the vest not be so heavy that it requires you to significantly change your gait. \u201cThat\u2019s how injuries can happen,\u201d she says.<\/p>\n Over time, I felt less off-kilter when I wore the vest. My walks felt more intense than usual, but not unpleasant.<\/p>\n What are the benefits of wearing a weighted vest?<\/p>\n Weighing down your body with a weighted vest has a number of benefits, says Manolis. When your body is heavier, moving requires more muscle, she explains. And over time, as more muscle develops, strength improves. The greater weight will also require more energy to move, and thus your body will burn more calories.<\/p>\n Some research<\/a> shows that long-term use of weighted vests can prevent bone loss in postmenopausal women, a population particularly at risk for low bone density and resulting conditions like osteopenia and osteoporosis. Manolis suggests that this may be because the added top-down pressure that a vest places on one\u2019s skeletal system can improve how quickly bones repair themselves.<\/p>\n Most studies on weighted vests and bone density have been small though, warns Lane \u2013 fewer than 20 people. The biggest study<\/a> on the topic had 150 participants. The one-year, randomized control trial explored whether exercising with a weighted vest could offset bone loss in older adults who were trying to lose weight. It did not.<\/p>\n \u201cThe research here is not super fleshed out yet,\u201d Lane says.<\/p>\n The flexibility and affordability of weighted vests mean they can still be a useful piece of equipment. \u201cWe\u2019re finally talking about muscle and bone loss in midlife women,\u201d says Haver. \u201cAnd weighted vests are a simple, affordable way to help combat that.\u201d<\/p>\n Ideally though, they would be used in conjunction with other forms of cardio and strength training. \u201cI think of things like weighted vests as the cherry on top,\u201d says Lane. \u201cPotentially beneficial, but nothing replaces aerobic and resistance exercise.\u201d<\/p>\n What are the risks of wearing a weighted vest?<\/p>\n The greatest risks come from wearing a vest that is too heavy, or wearing one for too long.<\/p>\n \u201cIt can cause joint strain, poor posture, or even back or knee pain,\u201d says Haver. Proper fit and gradual progression are key, she says. And if you ever feel discomfort, stop. \u201cDon\u2019t push through pain,\u201d she warns.<\/p>\n Verdict<\/p>\n I\u2019ve worn my weighted vest a few more times since my two-week trial. I don\u2019t love how sweaty it makes me. I\u2019m also not sure about the best way to clean it as the manufacturer didn\u2019t provide any instructions. (I\u2019ve been using cleaning wipes \u2013 please don\u2019t tell me if this is wrong.) But it is a nice way to add some difficulty and novelty to my Vera walks.<\/p>\n Still, I don\u2019t think it\u2019s going to become a staple in my routine. I strength train several times a week, and a set of heavy squats feels like a more effective, challenging and satisfying way of strengthening my legs and bones<\/a> than walking with 16lbs of extra weight.<\/p>\n I did enjoy that it made me look like an action movie hero though. When I asked my partner how I looked in it, he responded: \u201cTactical.\u201d That\u2019s way cooler than my usual gym look: sweaty 30-something woman in a Rainforest Cafe T-shirt.<\/p>\n