Could This Easy Trick Substitute Weightlifting in Your Routine?

      Vests have made a debut in the group chat, and I'm not just referring to fashion. While tunic and denim styles are experiencing a significant trend, weighted vests are also making their mark. Though they may not belong to the fashion realm, incorporating a weighted vest into your workout attire is worthwhile due to its health benefits, such as enhancing strength and increasing calorie burn (who says you can't combine fitness and fashion?). Whether you choose an adjustable vest with pockets for customized weights or a fixed-weight version, a weighted vest can instantly elevate the intensity of your walks (take note of the weighted walk trend). For instance, Hilary Duff uses a 12-pound weighted vest to make the 12-3-30 workout more challenging (if it works for Hilary Duff, it works for me). Continue reading to find out how to select the best weighted vest for yourself and the advantages of wearing one during your walks.

      Experts Consulted

      At The Everygirl, we hold the belief that wellness advice must be based on accurate, scientifically supported information, allowing our readers to make well-informed choices about their health. This is why we prioritize consulting reputable experts—ensuring that every piece of content is both dependable and empowering.

      What Exactly Is a Weighted Vest?

      As the name suggests, a weighted vest is a type of fitness gear that has added weight and is worn over the upper body to create resistance during workouts. They can either feature a fixed weight (such as four, six, or twelve pounds) or have pockets that allow you to customize the weight to your preferences.

      A weighted vest is a cost-effective and efficient method to enhance your walking routine while incorporating strength training. “A weighted vest transforms walking from a simple task into a more demanding, full-body workout,” said Sarah Pelc Graca, CPT, a personal trainer and founder of Strong with Sarah Weight Loss Coaching, in an interview with Women’s Health. Unlike conventional resistance tools like dumbbells or resistance bands, a weighted vest permits hands-free movement while intensifying your walks without the need for complicated movements.

      Benefits of Walking with a Weighted Vest

      Adds Resistance Training

      Walking on its own is a solid exercise, but wearing a weighted vest turns a walk into a muscle-strengthening activity by engaging your entire body and making muscles work harder. “The extra weight increases the demands on the muscles in the legs, glutes, and core, effectively integrating strength training into a low-impact cardio routine,” explained Pelc Graca to Women’s Health. Regular weighted walks can lead to increased muscle mass and strength.

      Burns More Calories

      A 2021 study from the Journal of Strength and Conditioning Research revealed that individuals who carried an extra 10 percent of their body weight with a vest burned notably more calories than those without added weight. But how does this work? The extra weight necessitates more energy expenditure during walking, raising your metabolic rate. According to findings from a 2024 study in Medicine and Science in Sports and Exercise, the metabolic rate (or calories burned) increases in tandem with the weight of the vest. Alongside muscle building, this results in a higher resting metabolic rate, enabling your body to burn more calories even at rest, as stated by Pelc Graca.

      Supports Better Posture

      Walking with a weighted vest engages core muscles, including the abdominal and back muscles, thereby enhancing their strength. Additionally, it encourages a more upright posture. The added weight requires stabilization from the core and spinal muscles, which improves balance and strengthens the core—a benefit particularly significant for women who spend considerable time sitting or have posture-related concerns, as noted by Pelc Graca.

      Improves Cardiovascular Health

      Pelc Graca emphasized that using a weighted vest increases the aerobic intensity of a typical walk by raising your heart rate, which enhances cardiovascular endurance and heart health. More intense workouts prompt the heart and blood vessels to work harder, enabling the efficient transportation of oxygen and blood to the muscles.

      How to Choose the Right One For You

      While the ideal weighted vest depends on your fitness level and personal objectives, Pelc Graca recommends selecting one that weighs five to ten percent of your body weight. For instance, if you weigh 150 pounds, a vest weighing between 7.5 and 15 pounds would be suitable. Your vest should feel snug and secure yet comfortable and not restrictive; it should not impede your arm or leg movement. Consider choosing a vest with adjustable straps for a better fit.

      Potential Risks of Wearing a Weighted Vest and How to Prevent Them

      Generally, the risks associated with weighted walks using a vest are low, but improper use—such as wearing it for extended periods or using one that's excessively heavy—can result in muscle injuries, joint strains, poor posture, discomfort, chafing, and overheating, especially in warmer months. Pelc Graca cautioned that individuals with existing joint issues, such as arthritis or chronic knee, hip, or back pain, should consult their healthcare provider before trying a weighted vest,