A weighted vest can be the workout tool your workouts are missing. Because they’re wearable, they can add resistance to almost any exercise you do — like calisthenics exercises and cardio exercises — for more gains and performance.
Before adding a weighted vest to any movement, however, it’s important to establish good form. And be aware that jumping and running with external weights such as jumps may not be suitable for everyone. Extra weight translates into extra force when you hit the ground, so if you can’t control your body weight during certain exercises, you risk damaging your joints, especially with extra weight.
One more caveat: If you have neck or spine problems, especially disc-related problems or injuries, advise avoiding weighted vests. Ben Walker, CptFounder of Anywhere Fitness.
But if you’re otherwise fit and healthy and ready to take your progress to the next level, here’s why you should consider using a weighted vest.
Advantages of weighted vests
“Wearing a weighted vest is very effective for developing strength, improving cardio conditioning and losing weight,” says Walker. Weighted vests can benefit your workouts in a few ways:
1. Gets your heart pumping
Carrying extra weight challenges your body, so your heart rate may be higher than it would normally be during aerobic exercise. It helps improve your cardiovascular fitness and endurance over time.
This means burning more significant calories during your sweat session. A study confirmed that wearing a weighted vest while walking on a treadmill Increase in energy expenditure.
2. Adds resistance seamlessly
One of the most notable benefits of weighted vests is versatility. Because the weight is locked into your body and distributed evenly, it “allows you to stay agile while doing complex movements,” Walker says.
This means you can add weight to movements where dumbbells might be unexpected, such as plyometric activities like running, planks and jumping during high-intensity interval training (HIIT).
And if holding weights makes it difficult for you to balance during moves like Bulgarian split squats, a weighted vest can help bring the focus back entirely to building strength.
3. Supports bone health
There is some evidence that suggests walking and jumping with a weighted vest Helps maintain bone strength In postmenopausal women, who are at higher risk of developing bone conditions such as osteoporosis.
When should you use a weight vest?
Weighted vests are ideally only used to improve your performance, not get in shape, Walker explains. He uses pull-ups as an example: Hold off on adding a weighted vest to the movement until you can manage multiple sets with good form. Jump too early, and your form will likely break, which could lead to injury.
But you don’t have to be an advanced athlete to use them.
You will probably see the most benefit using a weighted vest Improve explosive power (eg jumping) or burn more calories during cardio. CrossFit-type workouts, circuits, walking, or running are prime opportunities to use this piece of equipment.
If you’re trying to isolate individual leg or arm muscles, you may want to skip the vest as it tends to stick to your chest and generally won’t provide the desired resistance. Walker recommends choosing ankle weights or resistance bands for this type of workout instead.
5 Best Weighted Vests to Buy
“There is no proven research that says the exact weight a person should be carrying in a weighted vest,” explains Walker. Many studies use anywhere between 10 and 20 percent of a person’s body weight. If you’re not sure where to start, consider an option that comes with weight plates so you can dial your workout up or down as needed.
1. Reinforce weighted vest (8-16 pounds)
This snug, low-profile vest features a unique criss-cross design and reflective safety strips, if you’re looking for a weighted running vest that’s breathable.
Price: $49.95
2. Aduro Sport Weighted Vest (4-30 lbs)
It’s slim and sits close to your chest, making it a comfortable option for walking, running and rock climbing workouts. Adjustable straps keep it from slipping while you move.
Price: $69.99
3. miR Short Weighted Vest (20-60 lbs)
You can add or remove weight vest plates, which come in 3-pound increments, to personalize the load you’re carrying with this vest.
Price: $199.97
4. ZFOsports Weighted Vest (30-80 lbs)
The heaviest weighted vest on our list, it includes pockets for your phone, keys and wallet, as well as a pouch for your water bottle.
Price: $67.47
5. RUNmax Pro Weighted Vest (12-60 lbs)
Another great heavyweight option, the RUNmax Pro has removable weights and is available with or without shoulder pads.
Price: $37–$170 (varies by weight)