Weighted Vests Spark New Fitness Craze on Social Media

A fresh fitness trend is gaining traction on social media, with influencers promoting the use of weighted vests for enhancing workouts and daily activities. This movement, which has amassed over 30 million views on TikTok under the hashtag #weightedvest, draws from traditional military training techniques. Experts advise potential users to proceed with caution despite the growing popularity of this fitness accessory.
According to Mahsa Tehrani, a board-certified rheumatologist, and other fitness professionals, weighted vests can significantly alter the intensity of ordinary walking and exercise routines. Mark Kovacs, a sports scientist and longevity expert based in Atlanta, notes that while weighted vests have been a staple in military and athletic training for decades, their recent resurgence is fueled by social media platforms. “The appeal is simple: You turn everyday walking into a slightly more demanding workout without changing the movement,” Kovacs explained.
The principle behind weighted vests is not new. Soldiers have utilized heavy backpacks, known as rucking, to build stamina for over a century. Similarly, athletes and firefighters have long incorporated these weighted vests into their training regimens. With modern designs now available for as little as $30 on Amazon, or up to $375 from fitness outlets like Equinox, the accessibility of this equipment may solidify its place in mainstream fitness culture.
Understanding the Benefits and Risks
The simplicity of using weighted vests contributes to their appeal. Sarah Fuhrmann, a certified trainer from Michigan, emphasizes that the ease of just strapping on the vest and walking makes it an attractive option for many. She added that social media often rejuvenates the interest in traditional fitness tools, making them appear novel.
Research into the effectiveness of weighted vests is ongoing. While studies indicate that they can enhance calorie burn and cardiovascular demand, the long-term benefits remain unclear. One recent study indicated that obese adults wearing weighted vests managed to lose about 10% of their body weight but did not experience a reduction in hip bone loss, according to Colin Haines, a board-certified spine surgeon at the Virginia Spine Institute.
Despite mixed results from various studies, earlier research from the 1990s suggested positive outcomes in bone growth, particularly for postmenopausal women. A 2015 study also highlighted improvements in quadriceps strength and femur bone density. Kovacs suggests that women in this demographic may benefit most from incorporating weighted vests into their routines. However, individuals with joint or back issues should consult with a medical professional before beginning this type of training.
Getting Started Safely
For those interested in trying weighted walking or hiking, experts recommend starting with a light vest weighing around 5 to 10 pounds, or less than 10% of an individual’s body weight. It is crucial to select a vest that offers evenly distributed weight and adjustable straps. Beginners should aim for sessions of 15 to 30 minutes, two to three times a week.
Kovacs advises focusing on posture and gradually increasing weight over time. “Always listen to your body – discomfort is a sign to back off,” he warned. While weighted vests can complement traditional strength training and cardio routines, they should not replace them entirely. They offer a low-impact method to enhance training volume, especially for those who may find running or high-intensity workouts challenging.
Fuhrmann reinforced that while weighted vests can add variety to workouts, they are not a substitute for established strength training protocols. “If they help you get more daily movement in, that’s great. But if the choice is between a vest and a solid strength program, choose the weights in the gym every time,” she stated.
As this trend continues to evolve, it is essential for potential users to consider both the potential benefits and the limitations of weighted vests in their fitness journey.