Weighted Vests Are Trending on TikTok — But Do They Actually Work?

Health and wellness trends on TikTok come and go — some coming with science-based merit and others, well, seeming to be popularized just for the sake of virality. One of the latest fitness trends on the social media app is bringing back an old classic: the weighted vest. Videos highlighting total body transformations after a 30-day weighted vest challenge are juxtaposed with posts showcasing the benefits of wearing weighted vests in middle age, as individuals go about their day-to-day activities while strapped into the simple equipment. But do weighted vests actually work — and, more importantly, are they really safe enough for everyone to just strap one on and go? We spoke to a senior physical therapist and an award-winning personal trainer to understand exactly how a weighted vest can enhance your workout and what to keep in mind before adding one to your cart. RELATED: Strength Training Accessories That Actually Work Here’s what you need to know about training with a weighted vest, how to get started, and what to keep in mind (especially if you have any pre-existing physical conditions) before you jump onto the latest TikTok fitness trend: Why Weighted Vests Could Improve Your Training “Weighted vests are another modality, like free weights, therapy bands and tubes, that can enhance your exercise experience and assist with attaining individual fitness goals,” explains Joseph Giglio, MA, MS, DPT, CWS, associate director of inpatient physical therapy at Stony Brook Medicine. “Weighted vests range from a few pounds to 50 pounds and are mostly used while walking.” According to Giglio, weighted vests, when properly fitted and used responsibly, can increase exercise intensity and may also assist with: Building Muscle Strength and Endurance The added weight strapped to your chest — even if you’re just wearing it around the house to start — will force your muscles to work harder and naturally engage better by adding additional resistance to your movement. Improving Bone Density Using a weighted vest during strength training could also help with improving bone density, says Giglio. The additional weight causes a larger impact on your bones, which helps to promote denser and stronger bones overall. Improving Cardiovascular Fitness “Weighted vests can be used to achieve a ‘better’ or, I would prefer to say, a more intense workout,” says Giglio. “Picture climbing 13 steps without a weight and then with a 10-20 lb weight.” Even wearing a weighted vest during regular strength training will improve overall cardiovascular fitness. Improving Posture and Balance Your weighted vest could also help improve your posture, balance, and agility, says Giglio. The additional weight causes your body to naturally use more energy to keep your balance, while the weight on the chest helps open up the shoulders and chest to promote more upright posture — even when you’re not wearing the vest. Enhanced Calorie Expenditure The additional weight you’ll be carrying while working out or doing day-to-day activities in a weighted vest will naturally increase your calorie expenditure as well. The extra resistance will force your body to work harder than it normally would, increasing overall calories burned. When You Should Be Careful Using a Weighted Vest “Weighted vests are great tools but they’re not for everyone. Always start light, listen to your body, and stop if you feel pain,” says Will Duru, award-winning personal trainer and founder of the 12Reps App. “If you have any injuries, talk to a trainer first. Don’t risk making things worse. Your health comes first.” Here’s how Duru determines whether or not his clients should work out using a weighted vest — and the potential risks involved. If you have any of the following pre-existing conditions or tendencies, a weighted vest might not be the best option for ramping up your workout: Shoulder Pain Vests can hurt your shoulders — they’re heavy after all. “The weight sits on your shoulders and upper back,” explains Duru. “If you already have shoulder pain, don’t use one. It will make it worse.” Joint Stress “The extra weight that comes from a weighted vest puts stress on your joints,” says Duru. “When you do push-ups, your wrists and elbows work harder. When you run, your knees and ankles take more impact. You need to be careful.” To avoid excessive stress on your joints, Duru suggests starting lightly and building up slowly. Lower Back Problems “I always check if my clients have back problems first. If they do, we find other ways to train,” says Duru. “If you have back problems, simply don’t use a weighted vest.” According to Duru, the weight from a weighted vest pulls you forward, forcing your back to work harder to keep you upright, which can ultimately hurt your spine. “When used properly, weighted vests can transform your fitness,” adds Duru. “They make you stronger, they make you fitter, they help you reach your goals faster. Just remember to be sensible about it.” You Might Also Dig: Understanding the “Fibermaxxing” TrendGym Bag Essentials for MenWhat Is the Dead Hang TikTok Challenge?