Weighted vests are having a moment. No longer just a part of the military-style, all day rucks and CrossFit workouts, weighted vests are as commonplace on greenways and run clubs as goldendoodles and over-the-ear headphones. But are they actually helpful—or just another gear fad?
From Sidewalk Sightings to Mainstream Must-Try
Dr. Ryan Stempniak, a family and sports medicine physician with Novant Health, isn’t surprised by the trend.
“I see it everywhere – we live out in suburbia – and it’s a thing,” he told us. But he sees the appeal; a weighted vest adds some extra challenge to a regular walk or run. “It can definitely be helpful for burning a few more calories or getting your heart rate up… especially for anyone who may be using them to help with bone density,” he added.
“It really has gone mainstream,” says Michael Sweeting. He’s an experienced rucker – the OG term for those who were on the weighted vest thing before it was on TikTok and the daytime talk shows. Sweeting is also a member of the Lake Norman Rucking Club, and remembers when things were a little more… low-tech.
“It was strictly backpacks and, you know, kind of the tactical military style… weight in the back, water bladder, food up front.” Now, he says, you can find weighted vests that are built more comfortable and fitted, like running vests.
What’s To Like About Weighted Vests
Weighted vests – and their rucking cousins – can deliver a serious full-body workout. “You’ve got to engage all your shoulder muscles and core—which is huge for stability—and of course your legs,” says Sweeting. “You’re getting a full-body workout when you’re doing it.”
Runner and triathlete Cara Hackett found hers useful preparing for race day. “It’s a painful, great workout,” she told us. “If you want to talk about getting strength and cardio all together, it’s a two-for, I’m not joking!”
Hackett’s coach had her working out with a weighted vest to strengthen her knees and ankles – or as she said, to basically keep her from breaking her legs.
“I have to say, I haven’t had very few injuries in my feet, knees or ankles,” she said, “and I think it had a lot to do with the work we were doing with the weighted vest.”
Before You Go Jumping In…
Extra weight means extra stress on your body, and that’s not always a good thing. “If you already have back or neck issues from a weak core, adding weight can make those problems worse,” warns Dr. Stempniak.
The smart move: go light at first. Dr. Stempniak and Sweeting suggest starting light. Think five to ten pounds, just to see how your body is going to react. From there, you can build up and add weight as your form and strength improve. And gradually introduce weighted vests into your routine before adding weight to every single workout.
No need to shell out big bucks to try it out, either. “If you’re just curious, grab an old backpack, toss a five-pound dumbbell or some kind of weight in there, and just go walk,” says Sweeting. Got to like an approach that’s budget-friendly and beginner-safe.
And don’t think it’s just a “middle-aged mom” thing, either. A weighted vest workout will keep you humble, too.
“I have some friends who are fast runners… they put that weight on and suddenly a 10 minute mile is a struggle, and I’m like, ‘yes, yes, it is,’” added Hackett. “It will knock you down from where you think you are when you put that weight on and try to go with it.”
The Bottom Line
Weighted vests can be a simple way to make everyday runs and walks more challenging, build strength, and even improve bone health. But they’re not for everyone, and can potentially expose you to overuse injuries – especially if you go too heavy too soon. They’re also not a full-on replacement for a strength and resistance training routine to complement your running. Listen to your body, ease in slowly, mind your form, and weighted vests just may work for you.
Oh, and here’s that video… That Holderness Family has it figured out!
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