A weighted vest might be the workout tool that your workouts have been missing. Because they’re wearable, they can add resistance to almost any exercise you perform — like calisthenics exercises and cardio exercises — to further 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 sprinting with external weights like a vest may not be appropriate for everybody. Additional weight translates to additional force when you hit the ground, so if you can’t control your body weight during certain exercises, you may risk damage to your joints, especially with added weight.
One more caveat: Avoid weighted vests if you have neck or spine issues, especially disc-related problems or injuries, advises Ben Walker, CPT, founder 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.
Benefits of Weighted Vests
“Wearing a weighted vest is very efficient for developing strength, improving cardio conditioning, and losing weight,” Walker says. Weighted vests can potentially benefit your workouts in a few ways:
1. Gets your heart pumping
Carrying that extra weight challenges your body, so your heart rate during aerobic exercise may be higher than it typically would be. This helps to improve your cardiovascular fitness and endurance over time.
It also means a more significant calorie burn during your sweat session. One study confirmed that wearing a weighted vest while walking on a treadmill increased energy expenditure.
2. Seamlessly adds resistance
One of the most significant benefits of weighted vests is versatility. Since the weight is strapped to your body and distributed evenly, it “allows you to stay agile while performing complex movements,” Walker says.
That means you can add weight to movements where dumbbells might be unwieldy, such as running, planks, and plyometric activities like jumping during high-intensity interval training (HIIT).
And if holding weights makes it harder for you to balance during moves such as Bulgarian split squats, a weighted vest can help shift the focus back to purely building strength.
3. Supports bone health
There’s some evidence that suggests walking and jumping with a weighted vest may help maintain bone strength in postmenopausal women, who are at a higher risk of developing bone conditions like osteoporosis.
When Should You Use a Weight Vest?
Weighted vests are ideally only used to improve your performance, not get into shape, Walker explains. He uses pull-ups as an example: Hold off on adding a weighted vest to the movement until you can handle multiple sets with good form. Jump in too early, and your form will probably break down, which may lead to injury.
But you don’t have to be an advanced athlete to use them, either.
You’ll likely see the most benefit from using a weighted vest to improve explosive power (like jumping) or burn more calories during cardio. Crossfit-type workouts, circuits, walking, or running are prime opportunities to use this piece equipment.
If you’re trying to isolate individual leg or arm muscles, you may want to skip the vest since it’s strapped to your chest and generally won’t help provide the desired resistance. Walker suggests opting for ankle weights or resistance bands for these types of workouts instead.
5 of the Best Weighted Vests to Buy
“There are no proven studies to show the exact weight a person should carry in a weighted vest,” Walker explains. Many studies use somewhere 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. Empower Weighted Vest (8–16 pounds)
This snug, low-profile vest has a unique criss-cross design and reflective safety strips, making it a great choice if you’re looking for a weighted running vest that’s breathable.
Price: $49.95
2. Aduro Sport Weighted Vest (4–30 pounds)
This one is 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 pounds)
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 pounds)
The heaviest weighted vest on our list, this 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 pounds)
Another great heavyweight option, the RUNmax Pro features removable weights and is available with or without shoulder pads.
Price: $37–$170 (varies by weight)
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