Should I Wear a Weighted Vest?

Should I Wear a Weighted Vest?

Graced Health: Perimenopause and Menopause Wellness for Christian Women

Amy Connell, Host

I have been noticing a trend in my neighborhood, and I am wondering if you are noticing the same thing. I take a walk almost every morning — if nothing else, just to get some sunshine in my eyes to help with my sleep, or to get the zoomies out of my dog.

And I have seen several women in my neighborhood wearing weighted vests.

Now, these are not brand new. Weighted vests have been around for a while. They've been used in military training for a while. But in terms of the modern use of weighted vests, they've really kind of been around for about 30 years. Hyperwear, which is one of the leading manufacturers, introduced their patent about 10 years ago.

So I would say since the 2010s or so, these things have definitely been around. However, we are seeing more and more of them. I am actually seeing them in use, and I'm starting to see some chatter and some questions online. In fact, I am in a Facebook group full of women over 40 in my neighborhood, and someone started asking questions about that — and I thought, that's a really good question.

I have not done a ton of research into weighted vests. So here we are. This was the inspiration. So thank you to the women in my neighborhood group for inspiring today's episode.

I'm going to jump into this. Just to give you a brief outline of what we're talking about today: we're going to talk about the benefits of weighted vests, when to wear one, when not to wear one, contraindications — which are basically who this is not for — because as we know, we can't just put a one-size-fits-all on everybody and say everyone needs to be doing this. And then we'll talk about how to integrate it, what's the proper weight, what's the progression, and what to look for when purchasing a weighted vest.

I'm going to tell you upfront: I do not have one. I have thought about getting one, but I have not gotten one. I'll tell you more about that in a little bit. I do have a recommendation based on a brand whose products I have used, but I have not used this particular one.

So if you're wanting to walk out of today's episode with me saying, "This is the one brand you should get" — I'm sorry to disappoint you. I also want you to do your own research for what is going to work for you and your body and your needs and your goals. So if all you want is for me to tell you what to do, you're not going to get that here. And I'm so sorry about that — but also I'm not sorry, because that's just not how I work.

Okay.

Let's go back to the top. Before I get into the benefits of weighted vests, let's talk about what they are. Basically, they are almost like an outerwear garment — think of a vest that has weight in it. I know that seems very simple, but just in case you're thinking, "I have no idea what you're talking about" — you wear it over your clothes. If you are going walking or walking around the house, you wear it over your clothes. It's not a unique piece of clothing you wear instead of something else. It's in addition to it, and it just adds weight to your body.

In fact, I have recommended that weighted vests are a great option instead of, say, walking with two-pound weights in your hands or walking with ankle weights. I did a podcast episode on this years ago, and I will link to it in the show notes if you want to hear that.

But weighted vests are basically just a vest that you put on. There are a couple of different styles, and it adds weight. Super simple.

There are many benefits to weighted vests, particularly for women in perimenopause and beyond. If you are in that age group, it is probably not news to you that we need to be concerned about our bone density so that we don't get osteopenia — which is a precursor to osteoporosis — which is basically your bones getting more fragile, maybe a little more brittle, breaking more easily, which can cause additional problems in your health.

There was an interesting study published in Quality of Life Research that found that older participants who exercised wearing weighted vests increased their bone density by 1%, compared to a non-vest group whose bone density decreased by 0.6%. So that's almost a 1.5% swing — and that can keep you out of the danger zone if you are concerned about osteopenia or osteoporosis.

Now, one thing I found in my research — and there is a chance I missed something — is that weighted vests will help your hip bone density. From what I can tell, just wearing a weighted vest is not going to help your spine bone density. And this makes sense to me, because we protect our bones either when we have some sort of impact on them, or when we have that motion of our muscles pulling against the bone. Our muscles and the tendons that attach them pull against the bones, and that helps create osteoblasts. I did an entire episode earlier this season on osteoblasts and osteoclasts if you want to get more technical on that.

But let's think about what a weighted vest does. It puts more weight on our torso, and when we are walking, it is creating more impact on our hips. It's not really creating a lot of impact on our spine, because yes, we are getting more weight on there, but we're not getting those muscles and tendons pulling away from the bone.

Now, you can wear a weighted vest when you are doing resistance training — when you are doing your pulls, which are so very important — and that can help with your bone density in your spine. However, just wearing the weighted vest alone is not going to help your spine. It will help what's called your lumbopelvic hip complex — basically all of your hips. There are several different bones in there, but it can help that region.

Whenever you get a DEXA scan, they will often measure your spine and then what's called the femoral head — the femur, your thigh bone, where it goes into your hips. Those are the two primary areas. Sometimes they'll also measure your wrists, because that is a vulnerable area as well. So be aware that wearing a weighted vest will help your hips — and we do have studies showing it can help with bone density, bone strength, and balance — but it is not going to increase the density in your spine based on the research I found. I did look around a decent amount, but I could have missed something.

Interestingly, in the research I found, I also saw several mentions that incorporating a weighted vest into your routine can enhance your mental health and has been recommended as an aid in Alzheimer's prevention. I was not expecting to see that, but it was interesting. If that is a particular concern to you, that may be something you want to know.

I mentioned this just a moment ago, but weighted vests can also help with your balance. If you have additional weight on your torso and upper body, your lower body needs to adapt. Particularly since it is not your natural weight, your body — your feet and your lower body especially — almost has to do what I might call a recalibration. Like, okay, this is what I'm used to, but here we are now. It's just forcing different muscles to engage and activate that might not normally have to because you don't have that extra weight on.

Weighted vests can also enhance your muscle strength and endurance, because the added resistance forces those muscles to work harder during exercises and daily activities. You can wear them when you're exercising, you can wear them on a walk, but you can also wear one just puttering around the house doing housework, or if you work from home. And if you do wear one while exercising, it will increase the intensity because your body has to move more weight around. That can enhance your cardiovascular benefit whether you are walking or doing pull-ups.

And I will say — if you can do a pull-up while wearing a weighted vest, please reach out. I want to give you the biggest high five and the biggest hug, because I am so impressed. I cannot. But if you can, I want to recognize you.

I have a friend who has had some knee issues and loves running, but just can't run anymore. So she'll put her weighted vest on before she goes on walks to increase the intensity. That is a wonderful option — as long as it's right for you. And we're going to get into that here in just a second.

So when should you wear one? Honestly, that's kind of up to you. You can add a weighted vest to pretty much any activity — with the obvious exception of swimming. Don't wear it swimming. But you can add it to pretty much anything to enhance your intensity and make any activity harder.

However, I do recommend — and we're going to talk about this more in a moment — starting with low-impact activities, and maybe even just wearing it around the house first. I do not recommend, if you haven't been running since high school, deciding you're going to start running every day with a weighted vest. Please don't. Just like anything else, we need to progress up to it. I would never put someone under a barbell with 45-pound plates on either side and say, "Okay, you're ready, let's just go." You want to make sure you are progressing into it and slowly ramping up.

Particularly if you strength train or enjoy walking, this is a great opportunity to put that weighted vest on. But please, if you are going to get one, start with just a few minutes a day and ramp up from there. Don't put it on at seven in the morning and take it off at seven at night. That's too long. Your muscles need time to adapt — particularly your back muscles need time to get strong enough to support that extra weight. You're just going to be tired. I'm telling you.

So do it slowly, allowing your joints, muscles, and tendons to acclimate rather than going all in at once. Avoid wearing a vest all day long just because someone told you it was good for you.

There are some contraindications — people who should not be wearing a weighted vest, or should only do so under the advice of a doctor. Contraindications, if you're not familiar with that term, is basically who this is not appropriate for.

I'll use a general umbrella statement: if you have any kind of spinal issues, please ask your physician if a weighted vest is a good option for you. That includes kyphosis — the dowager's hump you may have heard of, that rounding in the upper part of your back. A weighted vest can increase stress on the spine and potentially worsen that kyphotic curvature, and we don't want that.

If you have scoliosis — meaning your spine is not in a straight line — please check with your physician. There isn't a lot of research I found specifically on weighted vests and scoliosis, but obviously if you have spinal curvature, you want to make sure with your physician that this is appropriate for you, because there are obviously many different types of scoliosis.

If you have spinal stenosis — my understanding is that the space in your spine is essentially closing in — this is probably not appropriate. There was a medical expert quoted in Harvard Health who said that a weighted vest puts pressure on your spine, and if you have spinal stenosis or significant disc degeneration, it can cause problems all the way up to your neck. So be aware of that.

If you have degenerative disc disease or a disc herniation, the research I found is mixed. Again, talk with your physician. If you have a physical therapist who knows your body well, they are the person to get the yes or no on that — not me.

And if you already have a diagnosis of osteoporosis, check with your physician, because osteoporosis exists on a spectrum. Where do you fall on that spectrum? Where is the osteoporosis? Maybe it's in your spine but not your hips. If that's the case, my honest assessment is that a weighted vest may not be particularly helpful for you, since it primarily targets hip bone density. If it's reversed — your hips are affected but your spine is okay — that's a more appropriate situation, but still worth discussing with your physician.

Also: if you have really poor balance or impaired vision, keep in mind that just as a weighted vest can eventually help with balance, if your balance is already very poor, it is probably not appropriate to start there. Same with impaired vision — you want to be able to see and feel the space you're in. If you're already having significant difficulty with balance, you should be doing bodyweight work to build that foundation before adding something on to make it harder. That is part of the progression.

Again, before we leave the contraindications topic — if you have back or neck problems, please talk to a doctor before using a weighted vest. They are your physician. I am not. I am here for education, not for one-on-one guidance.

But if none of those contraindications apply to you — how much weight do you start with? The general guideline suggests starting with a vest weight that is about 5% of your body weight. Start small and add to it over time. I'm going to talk about adjustability when we get to purchasing, because that matters a lot.

If you put 5% of your body weight in and you are tired after a certain amount of time, that's a signal. Take some out. Start small and add as you get stronger. Do not start too heavy. Err on the side of caution. If you're thinking, "Maybe I should try the heavier one because this one doesn't seem like enough" — it might be enough. Spend a day or two at the lighter weight and then add from there, rather than assuming you should be somewhere you're not ready for.

As you get stronger, you can work up to about 10% of your body weight. That's the general recommendation — start around 5%, move up to about 10% over time. And I would pause here and say: we don't have to max out a weighted vest. A weighted vest is just intended to give a little extra boost, a little extra oomph. We're not getting our heavy resistance training from a vest. That's what we get in the gym with our dumbbells and our resistance bands. The weighted vest is just a little extra. You do not need to max it out for it to be effective.

When you do add your weights, make sure you are distributing them evenly — side to side, and front to back. Think about this: when we gain weight, with the exception of pregnancy, it tends to go all over. We're not just gaining it in our right arm or our left leg. So we want the weighted vest to simulate that as best it can — evenly distributed throughout the torso. Make sure the weights are hitting all regions: front to back, side to side. Don't pile them all on one side, all on the front, or all on the back.

The other thing I want to caution you about is how you are walking when you have the vest on. It is very easy — and I do this too — to land really hard on the heel of your foot when you're walking at a good pace. If you were barefoot, you would not land that hard. I was recently on vacation at a house with multiple levels, and I felt like I needed to walk softly. When I did that, I was almost landing on the balls of my feet rather than my heel, because the heel strike just reverberated through the house.

We don't want to be wearing a weighted vest and jamming our heel into the pavement, because what that does is shoot the force back up through our body — right into our knees and our hips. So if you're going to wear that vest, I want you to think lightly. Pretend you're barefoot walking on grass, and walk accordingly. If you're used to walking around barefoot at home, try it with the vest on for just a few minutes and notice how your gait changes. You want to avoid that heavy heel strike, because with the extra weight, it can cause undue stress on your knees and hips. And that's exactly what we're trying to avoid.

Okay, so what do you look for when buying one?

First, fit and comfort. You want a full range of motion with your arms. It should feel like a workout top that's just a little tighter. Now, there are two main styles I mentioned at the top: one zips up the front like a vest, and one has an X-shape that comes over your shoulders and meets right at the sternum, then goes under the chest. Common sense tells me that if you are a larger-chested woman, the X-shape may work better for you, because the zip-up style might not sit snugly against your torso underneath your chest. You may need to try a couple of styles to find what works for your body.

I also think it's wise to look for a brand that makes separate options for men and women, because they will be cut differently with different proportions — and a women's cut will generally fit your body better.

Look for quality materials — durable nylon, strong stitching, something that can withstand repetitive use and sweat. This is what customer reviews are made of. Read them. See what other women are saying.

I will also say that if I were to buy one, a non-negotiable for me would be that the weights are removable and the vest is washable. I live in Houston, Texas. It is hot and it is muggy, and I will sweat walking to the mailbox. I can only imagine what wearing nylon for 45 minutes is going to do. So make sure it's washable.

You also want some adjustability — even if it comes in sizes and you get the right one for you, you still want to be able to fine-tune the fit. Maybe that's shoulder straps you can loosen or tighten, maybe it's a strap around the torso. We all have unique bodies, so let's make sure we're getting something that can mold to ours.

For weight options: again, make sure the weights are adjustable, and don't get one that locks you into more than 10% of your body weight.

The brand I would point you toward — if I were buying one — is Hyperwear. I have used their other products and they are phenomenal. They make sandbags — nylon bags you fill with sand — and I've had those for years. We were throwing them around in outdoor fitness classes, and they still held up beautifully. So I trust their quality.

The Hyperwear vests only go up to 10 pounds. You might wonder if that's enough. For what we're talking about — a little extra oomph, not a primary workout tool — I think that's just fine. Their vests range from about $115 to $240 at the time of this recording, so they are not the least expensive option. From what I can see on their website, they only carry the zip-up style, so if you need the X-strap design, you'll want to look elsewhere.

If Hyperwear is outside your budget, Amazon is fine. Just know what you're looking for: washable, adjustable weights, women's cut, and adjustable fit. Read the reviews.

Now, I told you I don't have one — and here's the honest truth about why. Number one: the heat. I live in Houston, and I am just so hot outside in the summer that I genuinely do not want to add any extra weight or layer to my torso. I am miserable enough as it is. Number two: I recently had a DEXA scan, and I actually have really strong bones right now. I strength train consistently, I do plyometric work, I've been doing some sprint intervals — I just don't feel like a weighted vest is filling a gap for me right now. My walks are intentionally programmed as lower intensity. So for where I am, it doesn't make sense.

But that's my discernment for my body and my goals. Yours may be completely different.

And that is really the whole point. Weighted vests can be a useful tool. But just because you're seeing them everywhere doesn't mean they're right for you. They may not even be right for all the people wearing them. I'm not against them — but know your why. The benefits you're looking for, particularly for bone density, can also be achieved through strength training and impact training. A weighted vest is helpful for increasing your perceived exertion, but it is not a required piece of a holistic wellness picture.

So use your discernment. Know your numbers. Know your body. And if it fits your goals and your health status — great. If it doesn't, you are not behind.

That's common sense. And that's what you deserve.

Okay, that is all for today. Go out there and have a graced day.

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