Weighted Vests & Your Workout

If you have noticed more people walking the neighborhood in what looks like tactical gear, you might be wondering what’s up with all the vests. Weighted vests have quietly become one of the most visible fitness trends, especially among women.

Social media is full of videos showing how to walk, hike and even do household chores while wearing added weight. Just this year, Peloton started offering walking and hiking classes designed for weighted vests. Vest promoters promise benefits like improved strength, balance and bone health. What began as a military training method known as rucking has taken on a much softer image. Today’s version is less about endurance drills and more about busy moms and women looking for efficient ways to feel stronger.

With the trend gaining traction and brands reporting major jumps in sales, the big question remains. Are weighted vests worth the hype, or are they just another fitness accessory pushed by influencers?

To find out, we spoke with an exercise enthusiast, a fitness instructor and a physician who specializes in sports medicine.

A practical boost to everyday workouts

For Karri Watkins, adding a weighted vest was a deliberate decision. Karri is a nurse who spends much of her day on her feet and works out regularly at True Strength Fitness in Galena, Kansas.

“I wanted to improve my strength and endurance, especially my core and bone density,” she says. She wears her vest during treadmill walks and aerobics classes, and says the difference was obvious from the start.  

“I noticed my heart rate increased and I sweat a lot more. Hopefully, I am burning more calories, but I also feel a lot stronger.”

Before buying, Karri did her homework. She researched recommended vest weights, compared reviews and looked for a design that would hold up over time. She settled on a 12-pound vest with a plastic clasp and evenly distributed weight that feels similar to beanbags.  

“My back muscles have improved, and I think that is from the weighted vest,” she says. “Overall, my core feels stronger.”

She has also noticed benefits beyond the gym.  

“It has improved my everyday life. It is a gradual difference, but it is there.”

Her advice for others is simple.  

“Research it. There is a lot of information out there, and you need to take your overall goals into account.”

Motivation matters, but so does science

Jennifer Jones, a fitness instructor at True Strength Fitness, sees both the appeal and the limitations of the trend.

“Weighted vests are fairly new in how they are marketed, especially to women,” Jennifer says. “Sometimes they are presented as a magic pill that will solve everything.”

She agrees that walking with a weighted vest can improve balance, cardiovascular endurance and stamina. She also sees value for people with arthritis or those who struggle to grip traditional hand weights.

Where she urges caution is around expectations.

“The science just is not there to say that walking in a weighted vest alone improves bone density. The gold standard for building muscle and bone strength is still strength training.”

That said, she does not dismiss the trend.  

“If it gets people motivated to move, I am all for it,” she says. “The best workout is the one you are excited to do. Consistency wins.”

Jennifer recommends starting with a vest that is 5 to 10% of your body weight and ensuring it fits snugly to your frame. The weight should feel secure and not bounce or shift.

“Your muscles and bones need to be challenged on a regular basis. If you can walk with it and no longer feel tired or winded, that is when you can consider adding weight.”

She also offers a firm reminder about where advice should come from.

“I am not a fan of influencers telling people to buy fitness gear for health reasons,” she says. “They are not scientists, and most are not exercise professionals. It can be risky to get your health advice from Instagram.”

What the medical research shows

Dr. Colton Eubanks, a primary care and sports medicine physician with Freeman Health System, shares insights and current research.

On bone density, the findings are mixed.  

“Weighted vests have shown varied results,” he says. “However, one study found that when weighted vests were combined with jumping exercises three times a week, postmenopausal women were able to prevent hip bone density loss. Women who did not wear the vest experienced about a 3% loss.”

Short-term studies also suggest that walking with a weighted vest may have more impact on bone density than walking without one, particularly over one to two years.

Dr. Eubanks says weight-bearing activities tend to be the most effective. He recommends walking on a treadmill or outdoors at moderate intensity for 30 to 60 minutes, three days a week, using a progressive vest load that increases from about 4% of body weight to 15%. Jumping exercises and structured fitness classes that combine multiple movements can also be beneficial.

As for safety, Dr. Eubanks offers this guidance: “When used correctly, weighted vests have not been shown to increase the risk of joint pain, injury or falls. This holds true when the vest weight stays within 10 to 20% of body weight.”

He says fit and adjustability matter most. A vest should distribute weight evenly, sit comfortably on the shoulders and torso, and allow for gradual increases over time.

So are they worth it?

Weighted vests are not a shortcut or a replacement for strength training. But they are a useful tool for people who already enjoy walking and want to make it more challenging.

For many women, especially those navigating midlife hormone changes, they offer a practical way to add resistance without adding another workout. When paired with realistic expectations, proper fit and advice rooted in science instead of social media, the weighted vest can earn its place in a well-rounded fitness routine.

In the end, the best gear is the one that helps you show up, move consistently and feel stronger doing it.

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