Weighted Vest Workouts Surge in Popularity and Benefits

The use of weighted vests in fitness routines has surged, with enthusiasts increasingly seen in parks, trails, and gyms. This trend, which has gained traction through social media influencers, is projected to expand the market for weighted vests to over $310 million by 2031. According to Dr. Steven Magister, an orthopedic surgeon at UPMC Washington, these vests offer several benefits, with increased calorie expenditure being a primary advantage.

Dr. Magister explained, “The more weight you carry, the more calories you expend per distance walked.” Mallori Diamond, owner and trainer at BoxStrong in Aliquippa, has personally experienced the advantages of wearing a weighted vest. “The biggest benefit of a weighted vest for me has just been building realistic strength,” she noted, adding that even a modest load of 10 pounds can simulate everyday activities like carrying groceries or children.

Research on the impact of weighted vests on bone health remains inconclusive, but Dr. Magister points out that wearing a weighted vest could theoretically help strengthen bones by applying additional force. This is particularly relevant for women who experience significant bone density loss in the years following menopause, increasing their risk of osteoporosis. It is estimated that half of women over the age of 50 will suffer a fracture related to this condition.

Diamond, who is in her 30s, emphasizes the importance of maintaining bone density. “Once you hit your mid-30s, that’s when your bone density tends to decline,” she stated. “Anytime we stress the bones, we build them up. Walking and lifting with those weighted vests offer micro-opportunities to strengthen your bones.”

Adrienne Freeland, a clinical mental health counselor from Washington County, began incorporating a weighted vest into her routine after her breast cancer diagnosis in 2021. Following radiation therapy, she has been required to take an estrogen blocker for five years, which can weaken bones. Freeland wears a 10-pound vest during walks and while completing farm chores.

Beyond bone health, weighted vests also contribute to improved muscle strength, posture, and balance by engaging core muscles. Diamond remarked, “It helps me mindfully improve my posture. Instead of letting the load weigh me down, I use my core to resist collapsing and stand proud.”

For those considering adding a weighted vest to their workouts, Dr. Magister advises starting slowly. A general guideline is to select a vest that weighs between 5% to 10% of one’s body weight. For example, an individual weighing 150 pounds should aim for a vest weighing no more than 15 pounds. He cautions against increasing both distance and load simultaneously, as it can strain the body.

Weighted vests come in various styles, including fixed-weight and adjustable options, providing flexibility for users. Diamond owns three vests, weighing 10 pounds, 14 pounds, and 20 pounds, each filled with sand. Dr. Magister encourages individuals to try different brands and styles to find a comfortable fit that suits their needs.

As the popularity of weighted vests continues to rise, the potential benefits for fitness enthusiasts are becoming more widely recognized. With proper use and consideration, these vests may offer a valuable addition to one’s exercise regimen.