When Peloton added weighted vest workouts to its streaming platform in May 2025, members celebrated, according to instructor Rebecca Kennedy. She joked that they exclaimed, “Finally! You answered my prayers!” adding, “The demand has been truly incredible.”
The concept of adding weight during workouts isn’t new. Weighted backpacks, for instance, have historical ties to military training and have demonstrated benefits for cardiovascular health and muscle development.
However, the use of weighted vests during exercise has significantly increased in recent years, with the global market projected to rise from $199 million in 2024 to $313 million by 2031.
Kennedy explains that by increasing the mechanical load on your body, weighted vests force your muscles to work harder for stability. She notes that metabolic output increases as the load is heavier, leading to higher oxygen consumption, increased calorie burn, and greater strain throughout the body, particularly in the postural muscles of the trunk. Mathias Sorensen, an exercise physiologist at the UCSF Human Performance Center, states that using a weighted vest is a simple way to make any exercise more challenging.
When to wear a weighted vest
Kennedy suggests that incorporating a weighted vest into walking, running, or mat-based cardio activities like aerobics can enhance intensity and provide strength benefits. She adds that it’s a great option for those with limited time who want to combine cardio and strength training.
Mike Hayes, a certified personal trainer at Crunch Fitness in New York, uses a weighted vest during calisthenics such as push-ups, pull-ups, jump squats, and lunges to increase the difficulty of bodyweight exercises and require more power and force. Sorensen points out that from an ergonomic standpoint, a weighted vest is more convenient than loading a plate on someone’s back.
However, Kennedy advises against using weighted vests for activities like Pilates, yoga, inverted movements, and rapid twisting exercises like golf or tennis. She also recommends removing the vest during cool-down stretches, emphasizing that stretches should be deepened through controlled breathing and time rather than added weight.
How to get started
Sorensen stresses the importance of gradual implementation when introducing any change to your exercise routine. He warns against immediately using a heavy vest and performing numerous squats, as it significantly increases the risk of injury.
Kennedy recommends starting with a vest that is 5-10% of your body weight and wearing it for only 10 minutes initially to assess your body’s response. Gradually increase usage over time, potentially wearing it two to three days in the first week.
Regarding fixed versus adjustable weight vests, Kennedy suggests considering whether you’ll primarily use it for cardio or strength training. Fixed weight vests fit more snugly and minimize movement during cardio, while adjustable vests allow for progressive resistance increases as you gain strength.
While generally safe, Kennedy advises consulting a doctor before using a weighted vest if you have balance issues or neck, shoulder, or back injuries, as the added stress on the spine can exacerbate conditions like degenerative disc disease. Pregnant women, especially in the second and third trimesters, should avoid adding extra load to their trunk.
Weighted vests and bone health
As we age, bone density naturally decreases. Women are more prone to osteoporosis than men due to the decline of estrogen, which protects bones, during menopause.
While weight-bearing exercise is known to help maintain bone density as we age, the research on weighted vests and bone health remains limited. Studies have been small with inconsistent findings. Even a recent 12-month study involving 150 older adults found that daily use of weighted vests only mitigated weight loss-related bone loss in the hip.
Michele Bird, an orthopedic clinical specialist and professor at the University of Michigan School of Kinesiology, notes that while weighted vests have gained attention as a potential “bone-density hack,” current evidence doesn’t strongly support this claim.
However, she acknowledges that if a weighted vest motivates someone to be more active, it can still be beneficial.
Upcoming research
As weighted vests become more popular, ongoing research continues to explore their potential benefits.
Kristen Beavers, a researcher at Wake Forest University, mentions that her team is working on further studies examining the impact of weighted vests on muscle and the different outcomes between men and women.
They recently published research suggesting that using a weighted vest during active weight loss may help people maintain long-term weight management.
She concludes that more research is needed to fully understand the benefits of weighted vests.
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