Weighted Vests – More Than Just a Fitness Trend
Weighted vests have become increasingly popular in fitness circles, and for good reason. As highlighted in a recent article I wrote for Body & Soul, these simple yet powerful tools can significantly enhance your workouts, help build strength, and improve bone density, all without needing to lift heavier weights or spend more time at the gym.
So, what’s the benefit of strapping on extra weight?
If you are anything like me, finding time to work on cardiovascular fitness AND get to the gym becomes increasingly challenging as life happens. Weighted vests offer a safe and effective way to increase resistance during activities like walking, running, or bodyweight exercises. This added load gently challenges your musculoskeletal system, encouraging greater strength and endurance gains.
For me, I can add a small amount of weight whilst taking the dog for a walk, and it supercharges the workout. In particular, many of our patients from Balwyn Sports and Physio Centre are recovering from an injury, and the low impact, yet efficient method of adding resistance works well.
Weighted vests also play a role in maintaining bone density, especially important for aging populations. The added weight provides the kind of mechanical loading your bones need to stay strong, making it a great tool for osteoporosis prevention or treatment, when used correctly under professional guidance.
My Top Tips for Getting Started:
- Start light – Begin with a vest that’s no more than 5–10% of your body weight. Even 3% will be enough to stimulate a response from the muscles, tendons and bones.
- Focus on form – It’s not about how heavy, but how well you move. Stand tall and balanced. A better quality weight vest will fit better and perform better.
- Variety is the spice of life – Try wearing it on a walk, stair climb, or during squats and lunges.
- Check with a professional – If you have injuries or are unsure, consult a trained Physio before incorporating a vest into your routine. Whilst generally considered safe, if you have spinal issues, adding weight to the wrong area can make things worse.
At Balwyn Sports and Physiotherapy Centre, we often use a weighted vest as part of rehab and strength-building programs, particularly for patients looking to safely return to higher-level activity or improve functional fitness. For those with bone density issues, especially post-menopausal females, the weight vest can be a game changer.
Want to learn more or see if a weighted vest is right for your program?
Book an appointment with our expert clinicians in Balwyn today.
Call us on (03) 9836 7000 or book online here to get started on your recovery journey.
Andrew Wynd MAPC
APA Sports Physiotherapist