Do weighted vests really work for fitness, fat loss, and bone health! Learn how to use them safely for better results!
Exercise training with a weighted vest is experiencing renewed interest. Social media posts and trainers frequently highlight this approach as a potential method for enhancing fitness and overall well-being.
The concept of exercising with added weight has a long history. Soldiers have engaged in this practice for centuries—if not millennia—by carrying heavy packs on extended marches.
Modern weighted vests are designed for greater comfort and allow for weight adjustments. The potential benefits of incorporating one into a fitness routine remain an area of interest.
What the Research Says
One of the earliest studies, published in 1993, observed 36 older individuals wearing weighted vests during a weekly exercise class and at home over a 20-week period. Vest use was linked to improvements in bone health, pain reduction, and physical function.
Since then, numerous studies have examined the effects of exercising with a weighted vest, reporting a variety of benefits.
As expected, the use of a weighted vest increases physiological stress—reflected in higher oxygen uptake, heart rate, carbohydrate utilization, and overall energy expenditure.
Research indicates that adding weight equivalent to 10% of body weight is effective. However, no significant increase in effort has been observed when using only 5% additional weight compared to body weight alone.
Does More Load Mean Greater Injury Risk?
A small study from 2021 suggested that additional weight does not alter the biomechanics of walking or running—key factors in assessing lower-limb injury risk.
The safety aspects of exercising with weighted vests have also been explored in a biomechanical study involving treadmill running with added weight ranging from 1% to 10% of body weight.
While physiological demand, indicated by heart rate, increased with additional weight and muscular forces were greater, running mechanics remained unaffected.
No research to date has linked weighted vest use to a higher injury risk in recreational exercise. However, a 2018 clinical study on weight loss in individuals with obesity reported back pain in 25% of participants wearing weighted vests. Whether these findings apply to recreational use in those without obesity remains uncertain. As with any exercise, adjustments should be made if discomfort or pain arises.
Better for Weight Loss or Bone Health?
Wearing a weighted vest increases energy expenditure during both aerobic and resistance exercise. However, research remains inconclusive on whether this leads to greater fat loss or improved muscle retention.
An earlier study examined treadmill walking three times per week for 30 minutes in postmenopausal women with osteoporosis. Participants wearing a weighted vest (at 4–8% of body weight) experienced greater fat loss and muscle gain. In contrast, later research involving older adults with obesity found no significant increase in fat loss among those who wore weighted vests for an average of 6.7 hours per day.
Considerable interest has been directed toward the potential of weighted vests to enhance bone health in older populations. A 2003 study reported notable improvements in bone density among older women who engaged in 32 weeks of weighted vest walking and strength training, compared to a sedentary control group.
“A 2003 study reported significant improvements in bone density in a group of older women over 32 weeks of weighted vest walking and strength training compared to a sedentary control group.”
However, findings have been mixed. A 2012 study found no difference in bone metabolism between groups of postmenopausal women with osteoporosis walking on a treadmill with or without a weighted vest.
Making Progress
As with any form of exercise, improper technique may increase the risk of injury. However, weighted vest training appears to have a low risk, provided that proper progression and technique are followed.
For those new to training, establishing a consistent exercise routine should take priority before introducing a weighted vest. Body weight alone can be highly effective in building a solid foundation of fitness.
Once adequate strength, aerobic capacity, and musculoskeletal resilience have been developed, incorporating a weighted vest may enhance training intensity and provide variation.
Starting with a lighter load, such as 5% of body weight, is recommended, with gradual progression to no more than 10% for ground-impact activities like running, jogging, or walking.
For resistance exercises such as squats, push-ups, or chin-ups, increasing load and adjusting repetitions—typically within the range of 10 to 15 per set—allows for effective progression. Heavier weights with fewer repetitions can be introduced before gradually increasing the load over time.
While weighted vests can be useful for resistance training, traditional equipment such as barbells, dumbbells, kettlebells, or weighted bags may offer a more practical and versatile approach.
The Bottom Line
Weighted vest training serves as one of many available tools among a wide range of equipment, techniques, and exercise systems. Walking or jogging with approximately 10% additional body weight can increase energy expenditure and workout intensity. However, similar benefits may be achieved by training for a longer duration or at a higher intensity.
Potential benefits for bone health have been associated with wearing a weighted vest during ground-based activities such as walking or jogging. However, resistance training or impact-based exercises—including hopping, skipping, or bounding—may provide an equal or even greater stimulus for bone growth.
The risk of injury does not appear to increase with weighted vest use, but careful consideration should be given to fitness level, previous or existing injuries, and a structured approach to intensity and progression.