Weighted Vests: The TikTok Workout Trend with Heavy Benefits

Jun 11

If you’ve scrolled through fitness TikTok lately, you may have noticed people strapping on weighted vests for everything from cardio HIIT circuits to strength training. Weighted vest workouts have gone viral as a way to make exercises more challenging – but are they the real deal or just hype? In this blog post, we’ll unpack the trend of using weight vests in workouts, looking at the pros, cons, and who might benefit. We’ll keep it conversational and science-based, drawing on recent research (yes, actual peer-reviewed studies!) to give you evidence-backed answers.

What Is a Weighted Vest (and Why Is It Trending)?

A weighted vest is pretty much what it sounds like: a vest worn around your torso that’s loaded with extra weight (usually with small sandbags or metal bars) to add resistance to your movementshealthywomen.org. Unlike holding dumbbells or wearing a backpack, a vest distributes weight evenly on your upper body, leaving your hands free. Fitness enthusiasts on TikTok are embracing weighted vests for “extra burn” in their workouts – you might see people doing push-ups, squats, even treadmill sessions with a vest on. The idea is that by carrying additional weight, your body has to work harder, potentially boosting strength and calorie burn. In fact, “weighted walking” (walking while wearing a weight vest) has become a popular sub-trend, as it turns a simple walk into a more intense workoutnewsweek.com. Celebrities and everyday folks alike are posting about 30-day weighted vest challenges and dramatic before-and-after results. So, what does science say about training with a weighted vest? Let’s weigh the benefits and risks.

Potential Benefits of Weighted Vest Workouts

1. Higher Calorie Burn and Cardio Intensity: One big claim is that weighted vests help you burn more calories. There’s truth to this – carrying extra mass means your muscles and heart work harder for the same activity. Research confirms that wearing a weighted vest increases your heart rate, oxygen consumption, and overall energy expenditure during exercisepubmed.ncbi.nlm.nih.gov. For example, a study of runners found that wearing a ~10% body-weight vest significantly raised heart rate and calorie burn without messing up running formpubmed.ncbi.nlm.nih.gov. Over time, that extra burn could help with weight management. Intriguingly, one study even tested wearing a vest outside of workouts: participants wore a heavy vest (~10% of body weight) for 8 hours a day over 3 weeks and lost more fat than a control group with a near-weightless vestpubmed.ncbi.nlm.nih.gov. The heavy-vest group in that trial lost about 1.6 kg (3.5 lbs) of weight, mostly fat, while the light-vest group lost only 0.3 kgsciencedaily.com sciencedaily.com. The theory is that your body senses the extra load and ramps up calorie burning to compensatesciencedaily.com sciencedaily.com. So, using a weighted vest in or even out of workouts might slightly boost your metabolism and calorie burn – a helpful tool if fat loss is a goal (though it’s not a magic shortcut on its own).

2. Increased Strength and Muscle Gain: Wearing a vest turns bodyweight moves into weighted exercises, potentially building more strength and muscle. Think about it – if you can do 15 bodyweight squats easily, adding 20 extra pounds via a vest will make those squats much tougher, encouraging your legs to get stronger. Science backs this up. In a recent eight-week study, women doing circuit training with a weighted vest (vs. similar training without a vest) saw greater improvements in lean muscle mass (+7.5% increase) and body compositionpubmed.ncbi.nlm.nih.gov. The vest group also had better metabolic health results (like improved insulin resistance) than the non-vest grouppubmed.ncbi.nlm.nih.gov, suggesting the added resistance gave their bodies an extra training stimulus. Similarly, among athletes, weighted vest training is used to improve performance. A study on volleyball players found that those who incorporated weight vests into plyometric and technical drills improved their vertical jump more than those who trained without vestspubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov. The extra load basically forced their bodies to adapt and get more powerful. For everyday exercisers, this could translate to breaking through a strength plateau – e.g. doing push-ups or pull-ups with a vest when regular ones become too easy can accelerate strength gains.

3. Improved Endurance and HIIT Challenge: Weighted vests can make your cardio and HIIT sessions more intense. Because your body is moving more weight, exercises like running, burpees, or high knees become more taxing. This can lead to improved cardiovascular endurance over time, as your heart and lungs adapt. In one study with a CrossFit-style workout, adding a 20-lb vest significantly increased participants’ breathing rate, heart rate, and how hard they felt they were working (their RPE) during both walking and running trialspubmed.ncbi.nlm.nih.gov. In other words, the vest turned up the intensity of a given workout without changing the exercise itself. Another trial on older adults (average age 69) found that adding a weighted vest (10% body weight) to a walking and exercise program improved their 6-minute walk distance and step test endurance more than the same program without a vestpaahjournal.com paahjournal.com. This suggests a vest can help boost aerobic capacity and stamina. For you, that might mean you get winded less easily when climbing stairs or you can sustain a faster pace in your workouts after training with a vest for a while.

4. Bone Density and Core Strength: Weight-bearing exercise is known to strengthen bones, and a weighted vest can amplify that effect by increasing the load on your skeleton. This is especially relevant for women and older individuals concerned about osteoporosis. Some evidence indicates that exercising with a weighted vest can help maintain or even improve bone mineral density. For example, a study of postmenopausal women reported that a long-term weighted vest exercise program prevented hip bone loss, whereas those who didn’t do vest training lost bone densitypubmed.ncbi.nlm.nih.govpubmed.ncbi.nlm.nih.gov. (Note: that particular study was a bit older, but recent clinical trials are ongoing to confirm the bone benefits.) A 2022 report noted that using a weighted vest is considered a safe and effective way to combat bone density loss in postmenopausal women when combined with the right exerciseswomenshealthmag.com. The extra weight provides gentle stress to bones, which signals them to strengthen. Plus, wearing a vest engages your core and postural muscles – your body has to work a bit harder to stabilize the extra load, potentially improving your trunk strength and balance over timewomenshealthmag.com womenshealthmag.com.

5. Versatility and Efficiency: One cool perk of weighted vests is that they can be used in a variety of workouts. You can wear a vest during cardio (walking, jogging, hiking, dance workouts), HIIT circuits (think lunges, box jumps, burpees), or strength training moves (squats, push-ups, pull-ups, etc.). This makes the vest a versatile tool – you simply put it on and whatever you do becomes harder. Because of this, some people find they can get a great workout in a shorter time; for instance, a 20-minute vest workout might exert you as much as a 30-minute regular workout. Research in Journal of Strength and Conditioning has noted that weighted vests increase the intensity of exercise enough to bump up post-exercise calorie burn as wellpubmed.ncbi.nlm.nih.gov. In plain terms, you get more bang for your buck from each rep or each minute of exercise when wearing extra weight. Just remember: more intensity isn’t always better for everyone – it has to match your fitness level (more on that below).

The Downsides and Risks to Consider

Before you run off and buy the heaviest vest you can find, pump the brakes – weighted vests come with some important cautions:

Joint and Back Strain: Adding weight means adding stress to your joints, bones, and ligaments. If you already have knee pain, back pain, or other joint issues, a weighted vest could aggravate them. Experts warn that weighted vests may cause spinal compression or joint problems, especially in people with pre-existing back or neck conditionshealthywomen.org. Essentially, the spine is bearing extra load, which, if too heavy or used with poor form, might lead to compression injuries or muscle strain. High-impact activities (like running or jump squats) with a vest amplify the forces on your knees and ankles as well. One fitness pro noted that weighted vests “may not be a good option for everyone,” pointing out that those with chronic pain or back issues should be carefulhealthywomen.org. If you have severe osteoporosis or low bone density, using a heavy vest can actually increase fracture risk (for example, some doctors caution that in advanced osteoporosis a vest might trigger spinal compression fractures)womenshealthmag.com. So, it’s definitely not a one-size-fits-all tool.
Overuse Injuries and Fatigue: Because a vest makes any movement harder, there’s a risk of pushing yourself too much too soon. Newbies who toss on a 20-pound vest might find that their muscles and connective tissues aren’t ready for that jump in load. Overdoing it could lead to overuse injuries like tendinitis or stress fractures, or simply excessive fatigue that hampers your recovery. Interestingly, a recent study that had people run sprints with weighted vests noted that heavier loads caused them to fatigue faster and altered their running mechanics slightlyresearchgate.net nike.com. The takeaway: your body will get tired much quicker with a vest, so you need to gradually build up tolerance. If you notice your form breaking down (e.g. you start slouching, or your knees cave inward on landings), it’s a sign the vest is too heavy or you’re too fatigued – continuing could invite injury. Always prioritize good form over the amount of weight.
Not Necessary (or Safe) for Beginners: If you’re just beginning your fitness journey, a weighted vest is usually not where to start. Basic bodyweight exercises and light cardio can already be plenty challenging for a beginner. Adding a vest on top of that might be overwhelming and increase injury risk without adding much benefit early on. The trend can give the false impression that you must wear a vest to get results – but that’s not true. Beginners are generally better off focusing on mastering exercise technique and building a baseline of strength/endurance with normal body weight or standard weights. You can always introduce a vest later once you have a solid foundation. As one trainer put it, there’s no substitute for good old-fashioned regular resistance training to build fitnesshealthywomen.org healthywomen.org. Think of a vest as an optional “spice” to add to your workout recipe, rather than the main ingredient – especially in the early stages.
Comfort and Convenience Issues: Practical point – weighted vests can be uncomfortable for some people. They wrap tightly around your torso and can feel cumbersome or hot and sweaty during workouts. You might experience rubbing or pressure on your shoulders. In one small study with older adults, about half of the participants reported difficulty putting on or taking off their weighted vest by themselvespaahjournal.com. Some vests are easier to use than others (look for adjustable fit and good padding). Also, a vest will obviously make you heavier, which can affect your balance. Doing quick movements or exercises like pull-ups with an extra 20 lbs can feel very different – it might take time to adjust to the new sensation. And let’s be real: wearing a vest in public might draw some stares if you’re at a gym or running in your neighborhood (though with the trend growing, people are getting more used to seeing it!).

Is Weighted Vest Training Right for You?

So, who can benefit most from weighted vest workouts? Broadly, people who already have an exercise routine and are looking to level it up might consider using a vest. For instance, if you can do a high number of repetitions of a bodyweight exercise (push-ups, pull-ups, squats, etc.) and you need more resistance to continue progressing, a vest could be a convenient way to add load. It’s also a useful tool for those who prefer functional or minimalist training – if you don’t have a lot of equipment, you can use a vest to make simple movements more challenging rather than buying heavier dumbbells. Some specific groups that might find weighted vests helpful:

Intermediate to Advanced Trainees: If you’ve been working out for a while and have a good base of strength/cardio, a vest can introduce a new stimulus. Athletes sometimes use weighted vests to increase the intensity of sprint drills, jumps, or sport-specific conditioning. As mentioned, studies show benefits for performance when added appropriatelypubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov. Even avid walkers or runners might try a light vest to boost the difficulty of their usual route (e.g. walking a few miles with a vest to burn more calories and build leg strength).
Those Training for Endurance or Weight Loss: A vest can simulate the experience of carrying extra body weight, which can be useful if you’re preparing for activities like hiking with a backpack (rucking) or you just want to increase your caloric burn. By some estimates, a person walking with a weighted vest can burn significantly more calories than the same walk without a vestpubmed.ncbi.nlm.nih.gov. If you’re short on time, using a vest in a high-intensity interval session could help you reach a vigorous intensity quicker. That said, remember that more calories burned still has to be paired with proper nutrition for weight loss to happen. The vest is not a free pass to eat junk – it’s just one more tool to tip the balance.
Older Adults (with Guidance): There is growing interest in using weighted vests for older adults to help counteract age-related muscle and bone loss. When done in a safe, controlled manner (often under physical therapist or trainer supervision), vest training can improve functional strength (like the ability to stand up from a chair) and bone density in seniorswomenshealthmag.com. For example, programs that include vest-wearing during balance and strength exercises have shown increased lower-body strength and halted bone loss in postmenopausal womenwomenshealthmag.com. If you are older and your doctor okay’s it, a vest might be a way to make at-home exercises more effective – but always start very light (even just 3-5% of your body weight) and avoid any movements that feel unsafe. Important: If you have known osteoporosis or spine issues, heavy vests are notrecommendedwomenshealthmag.com womenshealthmag.com unless specifically cleared by a healthcare provider.

On the flip side, you should probably skip the weighted vest (for now) if you are brand new to exercise, currently injured, or your doctor has advised against high-impact or heavy loading activities. Pregnant women should also avoid weighted vests, as the extra load and shifting center of gravity could be risky. When in doubt, consult a fitness professional or medical provider to see if weighted vest training is appropriate for your situation.

Tips for Using a Weight Vest Safely

If you’ve decided to give this trend a try, keep these safety tips in mind to get the benefits while minimizing risks:

Start Light – Begin with a vest that’s no more than ~5% of your body weightwomenshealthmag.com. For example, if you weigh 160 lbs, start with ~8 lbs added. It might feel easy, but that’s okay – you can gradually increase the load as you get comfortable. A fitness expert advises that most people can work up to about 5–10% of their body weight over timewomenshealthmag.com. Incremental progress is key; jumping straight to a heavy vest is a recipe for injury.
Use It Sparingly at First – Don’t suddenly do every exercise with a weighted vest. Try incorporating it into one workout per week to see how your body responds. You could start by wearing it only during walking or for a portion of your workout (say, the first 10 minutes of a cardio session). This lets your joints adapt to the new stress. As you build endurance, you can extend the duration or frequency of vest workouts.
Prioritize Form and Posture – The moment you put on a vest, pay extra attention to your form. Keep your core engaged and shoulders back to support the weight. If you catch yourself slouching or your lower back aching, reduce the weight or take the vest off – bad posture under load can strain your spinewomenshealthmag.com womenshealthmag.com. One trainer notes that core and upper-back strength are important for maintaining good posture with a vest onwomenshealthmag.com. So you might do some core exercises in your routine to help handle the vest better. Never sacrifice technique just because you’re wearing added weight; it’s better to do fewer reps with good form than risk sloppy movements with a heavy vest.
Choose the Right Exercises – A vest will make any move harder, but that doesn’t mean you should do everythingwith a vest. It’s wise to start by using the vest on exercises you’re very comfortable with. Great options are bodyweight exercises like squats, lunges, step-ups, push-ups, or brisk walkingwomenshealthmag.com. These are movements where added weight won’t drastically alter your form. On the other hand, avoid highly technical or risky moves (like heavy barbell lifts, deep back bends, or jump twists) with a vest, as the load could throw off your technique or balance. Also, be cautious with any movement that involves bending forward or twisting with a heavy vest – experts warn those can increase injury risk, especially to the spinewomenshealthmag.com. Essentially, stick to straightforward, controlled exercises when weighted.
Listen to Your Body – This advice is universal, but especially relevant here: pay attention to how you feel during vest training. A weighted vest workout will feel more challenging – expect to be out of breath sooner and your muscles to fatigue faster. That’s normal. But pain is not. If something starts to hurt (sharp knee pain, back pain, etc.), stop and remove the vest. You might need to use a lighter weight or strengthen the area without a vest first. It’s also a good idea to give yourself adequate rest between vest workouts since they tax your body more. Hydrate well and allow recovery days as needed. Remember, the goal is to gradually build strength/endurance – there’s no rush to wear the heaviest vest on the block.

By following these guidelines, you can safely explore weighted vest training and see if it adds a fun twist to your routine.

Bottom Line

Weighted vests have earned their spot in the fitness trends of TikTok for a reason: they offer a simple way to turn up the intensity of your workouts, whether you’re lifting, doing HIIT, or just walking the dog. For people who have a solid exercise foundation, a weight vest can provide extra resistance to help break through plateaus – leading to increased strength, more calories burned, and potentially better endurance and bone health (with scientific studies supporting many of these benefitspubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov womenshealthmag.com). However, they’re not a miracle shortcut. If used incorrectly, weighted vests carry risks like joint strain or injury, and they’re not appropriate for everyone (beginners, those with certain medical conditions, etc.). As with any fitness trend, it’s wise to approach with caution: start light, progress gradually, and listen to your body. When used responsibly, a weighted vest is basically a toolto add progressive overload to your training – a principle at the heart of getting fitter and stronger.

So, if you’re considering joining the weighted vest craze, go for it – just do so thoughtfully. You might find that a 10-pound vest makes your usual workout feel like a new challenge and injects some fresh excitement into your fitness journey. And if not, no worries! You can absolutely get in great shape with just your body and traditional weights too. The best “gear” is ultimately the one that keeps you consistent and motivated. Weighted vest or not, keep moving, stay safe, and have fun on your fitness adventure!

References

Kim et al. (2024) – Whole-body circuit training with a weighted vest vs. without: Found that adding a weighted vest led to greater improvements in body composition and metabolic health in womenpubmed.ncbi.nlm.nih.gov.
Freitas-Junior et al. (2021) – Weighted vest plyometrics for athletes: Showed weighted vest training improved vertical jump performance in volleyball playerspubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov.
Gaffney et al. (2022) – CrossFit study on weighted vests: Demonstrated that a ~20 lb vest increased exercise heart rate, oxygen use, and calorie burn during walking/running, without altering gait mechanicspubmed.ncbi.nlm.nih.gov.
Claes Ohlsson et al. (2020) – “Gravitostat” weight-loading RCT: Overweight individuals wearing ~11 kg vests for 3 weeks lost significantly more fat than those with light 1 kg vests, indicating extra loading can spur weight losspubmed.ncbi.nlm.nih.gov sciencedaily.com.
HealthyWomen – TikTok Fitness Trends (2023): Noted that weighted vests are a popular social media trend and can help burn more calories and increase strength, but warned of joint/back issues for some usershealthywomen.org.
Women’s Health Mag – Weighted Vests & Osteoporosis (2022): Quoted experts who say weighted vests (5–10% body weight) can be a safe, effective way to slow bone loss in postmenopausal women when used with the right exerciseswomenshealthmag.com. Also cautioned against vest use in severe osteoporosis due to fracture riskwomenshealthmag.com.
Mierzwicki et al. (2019) – Older adults pilot study: Adding a 10% body-weight vest to a 12-week exercise program improved seniors’ leg strength, endurance (6-min walk), and sit-to-stand performance more than exercise alonepaahjournal.com paahjournal.com.
AARP – Fitness Trend (2021): Reported that weighted vests can effectively maintain and build muscle strength in older people, offering benefits similar to traditional resistance training (with proper guidance).
Verywell Health – Weighted Vest Walking (2022): Highlighted that walking with a weighted vest strengthens muscles, burns extra calories, and improves cardio endurance, while advising to start with a light weight.
Harry et al. (2019) – Biomechanics of jumping with vests: Found that using a 10% body-weight vest did not significantly increase peak impact forces on landings (people naturally adjusted their jump height), suggesting moderate vests might not overload joints as much as expectedpubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov. (This supports that a light-medium vest is relatively joint-friendly, though heavier loads or improper use could still pose risks.)

Jay Mizuta