Using a weighted vest can intensify your workouts, enhancing both heart health and muscle strength.
These vests have grown popular among menopausal women seeking to bolster bone and muscle health. However, an ill-fitting vest can cause back strain. Learn how to pick the right one for you.
Research shows that weighted vests improve muscle strength, endurance, balance, and bone density.
"The benefits are broad; it depends on individual goals," said Sarah N. Harangody, MD, chair of orthopedics at Northwestern Medicine Palos Hospital.
Most people can safely use a weighted vest barring injuries, balance issues, or chronic heart/lung conditions.
Typically, aim for a vest weighing about 10% of your body weight, starting low and gradually increasing to 10%, as recommended by Harangody.
"Start with wearing the vest for part of your workout at its lowest weight, then increase both time and weight," she advised.
Weighted vests range from $15-$300 in sporting goods stores or online.
"I recommend an adjustable vest that can be tailored and used by multiple family members as it allows for added weights over time," said Harangody.
A poorly fitting vest may lead to injuries.
“Try on different vests to find one that fits well and evenly distributes weight front and back,” suggested James N. Gladstone, MD of Mount Sinai Health System.
Excessive load can lead to back pain or hunching forward if the vest's balance is off, noted Gladstone.
Weighted vests are not ideal for beginners new to fitness routines. It’s best to get comfortable with exercises before adding extra weight.
"First, engage in activities like cycling, swimming, or walking/running. Once conditioned, consider a weighted vest," said Gladstone.
Rucking (walking with a weighted pack) enhances calorie burn and strength. Similarly, wearing a vest during daily tasks builds strength.
"You can wear one while walking the dog or mowing the lawn," stated Chris Kolba, PT, PhD of Ohio State University Wexner Medical Center.
Weighted vests also boost gym workouts like high-intensity intervals or strength training.
The outdoor use of a weighted vest combines exercise with natural sunlight benefits, Gladstone said.
A properly-fitted weighted vest can enhance workout intensity and support bone/muscle health. Start light to avoid injury, and only add the vest once you’re accustomed to your exercises.