You've probably seen them around — people walking or jogging through the neighborhood with what looks like a tactical vest strapped to their chest. Weighted vests have gone from niche fitness gear to mainstream workout accessories, and if you've found yourself wondering whether you should be wearing one, you're not alone.
Just walking is a great workout. It's low impact, accessible and benefits both your physical and mental health. But if you're looking to level up your routine, could adding a weighted vest be the next step?
"I'm certainly seeing them everywhere, so it's not surprising people are starting to ask about them," says Dr. Vijay Jotwani, a sports medicine physician at Houston Methodist.
Dr. Jotwani weighs in on what the science says about the benefits of these vests and what to consider before walking or running in one.
What happens when you add weight to your walk or run?
Unsurprisingly, there's a lot of hype online about the vests, which come in a wide range of weights. Some claim they help build stronger bones. Others go so far as to suggest that the increased load means you only have to walk half as long.
Here's what these vests can actually help achieve:
Calorie burn
"If you want to burn more calories during a workout, you have to bump up the intensity — and wearing a weighted vest is a good way to do that," says Dr. Jotwani. "The added weight increases the effort your body has to exert as you walk."
But wearing a weighted vest isn't a shortcut. "I wouldn't say that it gives you the chance to cut your workout duration by any significant amount of time," explains Dr. Jotwani. "It's really better used as a way to incrementally increase the intensity of your exercise as you're starting to advance your program."
Bone health
Weighted vests may play a role in supporting bone health, especially for those managing osteopenia or osteoporosis. "Whenever we're treating osteopenia or osteoporosis, it's about weight-bearing exercise," says Dr. Jotwani. "For instance, swimming is a great exercise — but it doesn't contribute to bone health. Walking does."
While there's no definitive evidence that walking with a weighted vest is better than walking without one, Dr. Jotwani notes that it "can certainly be a helpful tool in a weight-bearing exercise program."
(Related: Is Milk Actually Good for Your Bones?)
Cardiovascular endurance
Looking to boost your endurance or speed? A weighted vest may help. "If you're trying to get faster, there's potential that running with a weighted vest could help with your speed work," explains Dr. Jotwani. "And when that vest is off, you're feeling a lot lighter — you can go a little faster, if that's your goal."
It's also a way to shake up your routine and challenge your cardiovascular system in a new way, without needing to change your route or workout duration.
Who should avoid a weighted vest?
Weighted vests aren't off-limits to anyone, but they're not for beginners. "I don't know that there's necessarily someone I'd say can't use a weighted vest," says Dr. Jotwani. "But it's best to build up to that gradually if you're new to exercising."
If you're just starting out, focus on consistency first. "You should start with walking without a weighted vest before adding that in," he adds.
(Listen: What's Better for Walking — Steps, Speed, Mileage?)
How to start using a weighted vest
If you're ready to give a weighted vest a try, start light.
"Vests can be as light as a 5-pound additional weight, all the way up to 30 or 40 pounds," says Dr. Jotwani. "You want to build up to the top end of that range slowly."
And if you're in a hot climate like Houston, be mindful of heat.
"I do worry a little bit about some loss of ability to dissipate heat," Dr. Jotwani says. "It is going to keep you warmer, so I worry a little about potentially increasing the risk of heat illness."
But Dr. Jotwani acknowledges intense outdoor workouts aren't exactly a new challenge to many Houstonians. As always, be sure to maintain adequate hydration and take cooling breaks often. (Related: How to Stay Hydrated in Humid Weather)
So should you wear one? Whether you're walking for fitness or fun, weighted vests can be a useful tool to gradually increase the intensity of your workouts. Just remember to start light and listen to your body.
