A new fitness trend is making waves on social media, as influencers promote the benefits of using weighted vests, a method rooted in military training. These vests are being touted as an effective way to enhance workouts, with claims that they can help users lose up to 30 pounds. TikTok searches for the hashtag #weightedvest have exceeded 30 million views, illustrating the trend’s rapid rise in popularity.
Dr. Mark Kovacs, a sports scientist based in Atlanta, notes that while weighted vests are far from new—having been employed in military and athletic training for decades—their newfound visibility is largely due to social media. “The appeal is simple: You turn everyday walking into a slightly more demanding workout without changing the movement,” he explained.
Historical Context and Current Appeal
Weighted vests have a long history, with soldiers utilizing them for rucking, a practice that involves marching with heavy backpacks, to build endurance and strength. This method has been part of military training for over a century, including programs within the U.S. Navy. Today, these vests are easily accessible, with options available on platforms like Amazon for as low as $30, and premium versions sold by fitness brands like Equinox for up to $375.
The modern designs of weighted vests are not only more comfortable but also more visually appealing, which enhances their attractiveness to consumers. Certified trainer Sarah Fuhrmann from Michigan remarked on the vests’ appeal, stating they look “hardcore” yet are simple to use. “Just strap on and walk, and fitness ensues,” she added, highlighting how social media can make traditional tools appear innovative.
Researcher Michael Easter, author of “The Comfort Crisis,” emphasized the historical context of carrying weights, stating that humans are uniquely built to transport heavy objects over distances. “For most of human history, we carried everything—food, tools, even babies,” Easter noted. He described rucking as a “two-in-one workout” that combines cardiovascular exercise with strength training.
Expert Insights and Recommendations
Despite the excitement surrounding weighted vests, experts urge caution. While studies indicate that these vests can enhance calorie burn and cardiovascular demand, more research is necessary to fully understand their long-term benefits, particularly regarding bone density. Dr. Colin Haines, a board-certified spine surgeon, mentioned a recent study where obese adults wearing weighted vests lost about 10% of their body weight but did not experience a decrease in hip bone loss. “The broader body of evidence includes both neutral and positive results,” he stated.
Research dating back to the 1990s has shown potential benefits of weighted vests, especially for postmenopausal women. A 2015 study found improvements in quadriceps strength and femur bone density. Dr. Kovacs suggests that while weighted vests could be beneficial, individuals with joint or back issues should consult healthcare professionals before starting.
For those interested in incorporating weighted vests into their routines, experts recommend beginning with a vest weighing between 5 to 10 pounds—less than 10% of one’s body weight—and ensuring that the weight is evenly distributed and adjustable. Starting with sessions of 15 to 30 minutes two to three times a week is advised, gradually increasing the weight as comfort allows.
Dr. Kovacs emphasizes the importance of maintaining proper posture and listening to one’s body during workouts. He advises that weighted vests should complement, not replace, traditional strength training or high-intensity cardio exercises. “It offers a low-impact way to increase training volume, especially for individuals who may not tolerate running or high-intensity workouts,” he explained.
Fuhrmann reiterated that traditional strength training remains the “proven gold standard” for building muscle and preserving bone health. While weighted vests can enhance the intensity of walks, she cautioned against viewing them as a shortcut to fitness. “If they help you get more daily movement in, that’s great. But if the choice is between a vest and a solid strength program, choose the weights in the gym every time,” she advised.
As this trend continues to grow, it highlights the ongoing intersection of traditional fitness practices and modern technology. While weighted vests may add a new dimension to everyday workouts, their integration into a balanced fitness regimen remains essential.
