A new fitness trend is rapidly gaining traction across social media, with influencers promoting the use of weighted vests as a means to enhance workouts and promote weight loss. The hashtag #weightedvest has amassed over 30 million views on TikTok, with claims that users can lose up to 30 pounds and achieve dramatic transformations. While this method draws on established military training techniques, experts caution that potential users should approach the trend with care.
According to Dr. Mark Kovacs, a sports scientist based in Atlanta, weighted vests have been utilized in athletic and military training for decades. He notes, “They’ve been used for decades in athletic and military training, but social media has helped re-introduce them to mainstream fitness.” The appeal of these vests lies in their simplicity, allowing individuals to turn regular walking into a more challenging workout without altering the basic movement.
Historically, soldiers have engaged in a practice known as rucking, carrying heavy backpacks over long distances to build endurance and strength. This method has been employed in military training for over a century, including by the U.S. Navy. Today, weighted vests are widely available, with prices ranging from $30 on Amazon to $375 at facilities like Equinox, which integrates them into fitness classes. Modern designs are sleeker and more comfortable, which may contribute to the trend’s longevity.
Experts Weigh In on Benefits and Risks
Certified trainer Sarah Fuhrmann highlights the appeal of weighted vests, describing them as “hardcore” yet easy to use. She explains, “Just strap on and walk, and fitness ensues.” The resurgence of this training tool illustrates how social media can rejuvenate interest in traditional fitness methods.
In a recent episode of the “Huberman Lab” podcast, researcher Michael Easter emphasized the human capability to carry heavy loads over long distances, a trait that has been integral to our survival. He remarked, “Humans are the only mammals that can pick up weight and carry it long distances.” Easter believes that incorporating weighted vests into workouts offers a dual benefit, combining cardiovascular exercise with strength training.
Despite the enthusiasm surrounding weighted vests, experts advise caution. While initial studies indicate that these vests can increase calorie expenditure and enhance cardiovascular performance, the long-term effects on bone density remain inconclusive. Dr. Colin Haines, a spine surgeon and director of research at the Virginia Spine Institute, points out that while some studies show weight loss benefits, others indicate no significant impact on bone health. “What’s clear is that the broader body of evidence includes both neutral and positive results,” he noted.
Research from the 1990s indicated potential improvements in bone density among specific populations, particularly postmenopausal women. A 2015 study also showed enhancements in quadriceps strength and femur bone density. Dr. Kovacs suggests that while weighted vests may benefit certain individuals, those with joint or back issues should seek medical advice before incorporating them into their routine.
Guidelines for Safe Use
For those interested in trying weighted vests, experts recommend starting with lighter weights, typically between 5 to 10 pounds, or no more than 10% of body weight. It is essential to select a vest that provides evenly distributed weight and has adjustable straps. Beginners should initiate sessions of 15 to 30 minutes two to three times a week, gradually increasing duration and weight over time.
Dr. Kovacs advises focusing on posture during workouts and paying attention to the body’s signals. “Always listen to your body – discomfort is a sign to back off,” he emphasizes. While weighted vest walking should not entirely replace traditional strength training or high-intensity cardio, it can serve as an effective supplement to enhance training volume, particularly for individuals who may struggle with more intense workouts.
Fuhrmann concurs, stating that while weighted vests can add variety to physical routines, they should not replace solid strength training programs. “Weighted vests can add a little spice to your walks, but they’re not a shortcut to fitness,” she cautioned. Prioritizing a comprehensive strength program remains the most effective approach for muscle and bone health.
As the popularity of weighted vests continues to rise, both enthusiasts and experts will keep a close eye on emerging research to better understand the implications of this fitness trend.