Do weighted vests speed up fitness gains? Experts weigh in
The vests, which add resistance through removable weights, can make everyday exercises more challenging without altering routines
Weighted vests are becoming a popular accessory in gyms and on jogging tracks, promoted as tools to strengthen bones, boost performance and even accelerate weight loss. But fitness experts caution that while they can be useful, the benefits may be overstated.
The vests, which add resistance through removable weights, can make everyday exercises more challenging without altering routines. "People start to realize how good it feels to work just a little bit harder and smarter," said Jessie Syfko of Life Time gyms.
Research suggests that for healthy adults, adding about 10% of body weight to a vest may improve agility, speed and athletic performance. However, studies show limited effects on weight loss or bone density, especially in older adults.
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Experts warn against overloading: starting with 5–10% of body weight is safest. Heavy vests can strain joints, disrupt posture and cause injuries. Pregnant women, seniors and those with heart, lung or spine conditions should consult a doctor before use.
"When used correctly, a weighted vest can be a good tool in your fitness toolbox," said Jeff Monaco, a strength coach at the University of Texas.
