Should I Wear a Weighted Vest While Exercising?

Have you seen someone at the gym wearing what looks like a tactical vest while doing squats? Most likely, they were not training for the military. Weighted vests are popular among athletes and hikers who want to intensify and enhance the effectiveness of their workouts. They’re also helpful for adults aiming to maintain muscle mass and bone density as they age.

Could you benefit from wearing a weighted vest?

“Weighted vests can be a valuable tool for a variety of individuals under the supervision of a healthcare professional,” says Jennifer Lydia Horawski, M.D., a sports medicine physician at the University of Miami Health System.

Who should consider using a weighted vest and why?

• Athletes — to enhance strength, endurance, and conditioning
• Individuals pursuing weight loss goals — to increase caloric burn
• Postmenopausal women and older adults — to help maintain bone density and muscle mass
• People undergoing physical rehabilitation — for progressive load training

Benefits of using a weighted vest

When appropriately used, weighted vests offer a range of benefits:

• Increase bone density through weight-bearing stimulus.
• Build muscle strength and endurance.
• Enhance physical endurance by increasing cardiovascular demand.
• Support weight loss and maintenance by burning more calories.
• Improve balance and body awareness.

When to wear a weighted vest

Weighted vests can add resistance to many physical activities and can be worn in both fitness and casual settings, including:

• while working at a standing desk (with proper posture)
• while doing household chores like laundry, vacuuming, washing dishes
• on walks and hikes, especially on inclines
• at the gym while doing squats, lunges or push-ups or while stepping on a stair climber
• as part of physical therapy or balance training under professional supervision

What muscles can a weighted vest help strengthen?

“By adding resistance to movement, weighted vests engage multiple muscle groups,” Dr. Horawski says.

These include:

• Core: abdominals, obliques and spinal stabilizers
• Lower body: glutes, quadriceps, hamstrings and calves
• Upper body: especially when incorporated into exercises like push-ups, pull-ups or walking with arm movement

How does wearing a weighted vest help improve bone density?

As we age, our bones become more brittle and vulnerable to breaks. This is especially so for women experiencing hormonal changes during perimenopause through post-menopause. With the decrease in estrogen levels, many women lose some bone density, which can lead to fractures, osteopenia, and osteoporosis.

Resistance and weight training exercises can slow the age-related loss of muscle mass and bone density, helping you maintain strength and balance — and avoid dangerous falls and broken bones — as you age.

When you wear a weighted vest, your body perceives a greater load than usual. This extra stress signals your bones to get stronger and denser, especially in areas like the hips and spine. It’s similar to how your muscles grow stronger with resistance training — only it’s your skeleton doing the work.”
Dr. Jennifer Horawski

Who should avoid wearing a weighted vest?

“Some individuals should avoid weighted vests due to the potential for injury or exacerbation of existing conditions,” says Dr. Horawski.

These include adults with:

• spinal issues (like disc herniations and scoliosis)
• joint pain, arthritis or recent injuries
• balance or gait problems
• severe osteoporosis

Additionally, pregnant individuals and children should avoid wearing weighted vests.

How to properly use and safely wear a weighted vest

Pick the right fit and weight for you. Choose a well-fitted, adjustable vest that distributes weight evenly on your upper body. Prioritize good posture and natural movement. If a weighted vest is overly tight or worn during aerobic activity, it may compress the chest, affecting breathing.

How much weight should your weighted vest provide?

“Start with low weight and progress gradually. A good starting point is 5 to 10% of your body weight,” Dr. Horawski says. “The vest should feel challenging but still allow natural movement and good posture. If you’re leaning forward, slouching or straining, the weight is likely too much.”

Can you make it more challenging?

“As your body adapts, you can gradually increase the load, typically every two to four weeks,” she says. Some vests come with modular weighted units that you can add or remove from the vest to adjust its weight. “Progressive overload helps prevent plateaus and ensures continued benefits for your strength and bones. To offset the added load, incorporate mobility and recovery work into your fitness routine.”

Like any fitness tool, weighted vests come with some risks when misused.

To lower these risks, start with the guidance of your physician and/or physical therapist.

Even if you’re looking for a physical challenge, don’t wear a weighted vest all day; use it only during intentional activity sessions. If a weighted vest is worn for too long, or if its weight is poorly distributed, this can lead to poor posture over time. If the load is too heavy for you, or if wearing it restricts or compromises the mechanics of your movement, this can cause back, neck or joint injuries.

Wearing a weighted vest may increase the risk of falls, particularly when climbing stairs or walking on uneven surfaces.

To avoid injury, Dr. Horawski does not recommend using a weighted vest during high-impact exercises like running unless advised and trained by a physical therapist or sports medicine physician.

Written by Dana Kantrowitz for UHealth.

Reviewed and approved in June 2025 by  Jennifer Lydia Horawski, M.D., a sports medicine physician at the University of Miami Sports Medicine Institute.

Tags: Dr. Jennifer Horawski, exercise tips, sports medicine, Sports Medicine Institute, strength training