The Impact of Weighted Vests on Fitness: Benefits, Usage, and Precautions

Weighted vests have gained popularity in fitness circles as a versatile tool to enhance workouts and potentially improve athletic performance. Created by trainers like Jessie Syfko for nationwide gym chains, these vests add resistance to the torso through removable weights stored in pockets, challenging users to perform exercises with increased load.

Many social media influencers praise weighted vests for supporting bone health, boosting performance, and accelerating weight loss. The principle is straightforward: by adding extra weight, these vests increase resistance during physical activities, which can make movements more demanding without altering exercise routines.

While the concept seems promising, scientific research on the long-term benefits of weighted vests outside athletic contexts remains limited. Studies suggest that wearing a vest with approximately 10% of your body weight can improve sports-related abilities such as agility, speed, and directional changes—especially beneficial for athletes in sports like soccer.

For example, Jeff Monaco, a strength coach at the University of Texas at Austin, explains that resistance from a weighted vest can lead to enhanced performance over time, though it may not significantly increase calorie burn during workouts.

However, a 2020 study from Wake Forest University revealed that in older adults aged 60 to 85, using weighted vests did not result in additional weight or bone density loss, indicating their use is safe when appropriately applied.

To maximize safety and effectiveness, experts recommend starting with a vest that adds no more than 5-10% of your body weight. Overweight vests can strain joints, disrupt posture, and cause injury, especially if used improperly. It's crucial for pregnant women, individuals with cardiovascular or respiratory conditions, and those with back or neck injuries to consult healthcare professionals before incorporating weighted vests into their routines.

Proper technique is vital; engaging abdominal muscles and maintaining good form can prevent injuries and ensure the benefits of resistance training. Seeking guidance from experienced trainers can help tailor the intensity and ensure safe usage.

In summary, weighted vests offer a convenient way to introduce resistance training into your fitness regimen, potentially improving performance and supporting overall strength. Nonetheless, cautious and educated use is essential to avoid injury and maximize benefits.

[source: https://medicalxpress.com/news/2025-09-weighted-vests-amp-workout.html]