Weighted vest for weight loss: does it work?

Weighted vests have become all the rage, with people all over the internet claiming that wearing a vest with added weight has all sorts of health benefits, including weight loss. But is using a weighted vest for weight loss effective? Let’s take a look.

Weighted vests may help you lose weight, but only if you’re also making other healthy lifestyle changes. Using a weighted vest in and of itself is not a magic bullet for weight loss. 

So, how do weighted vests work? Put simply, wearing one adds weight to your body, making whatever activity you’re already doing harder. 

“It's essentially a good format to increase loads while you're doing the same exercise,” says James Gladstone, MD, the Chief of the Sports Medicine Service at Mount Sinai. “By extension, you’re going to burn more calories, your heart rate will go higher, and your oxygen consumption will increase.” 

While these physiological changes do occur, Dr. Gladstone advises against relying on a weighted vest as a primary weight loss strategy.

There is some promising research about using weighted vests as part of a weight loss strategy, but results are mixed, and some of the studies are unlikely to translate to the real world. For example, these studies have people wear weighted vests for hours on end throughout the day, not just wearing them for a few workouts a week. It isn’t realistic for the average person who wants to lose weight to wear a weighted vest for most of their waking hours.

One study had participants with mild obesity wear weighted vests for eight hours a day for three weeks. Those who wore a vest that was 11% of their body weight experienced more significant fat mass loss than those who wore a vest that weighed 1% of their body weight — suggesting that weight loading can make a difference in how effective this strategy is for weight loss.

However, another study of older adults with obesity showed no significant difference in weight loss between the group that was on a diet and wore a weighted vest (for an average of six hours a day) and the group that was just on a diet. 

Another small study followed two groups: people who restricted calories and people who restricted calories plus wore a weighted vest for 10 hours a day. The weight loss in both groups was very similar, but the more interesting part came later. Two years after the initial study, the calorie-restricted group had gained back all the weight they’d lost. In contrast, the calorie-restricted plus weighted vest group regained only half of the weight, suggesting the weighted vest could potentially influence long-term weight loss maintenance.

Overall, we don’t have strong evidence that occasionally using a weighted vest during workouts significantly affects weight loss.

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Weighted vests can come with some risks, according to Dr. Gladstone. Before you start using a weighted vest for weight loss, keep these safety tips in mind. 

• Be physically active first: Dr. Gladstone advises against jumping right into working out with a weighted vest if your physical activity level is currently sedentary or very low. To avoid risk of injury or pain, get in the swing of being active first before you take it up a notch with a weighted vest. 

• Start with a low weight: As with any new weighted exercise, start low and work your way up. Starting with a lower weight in your vest reduces your risk of injury. If you’re working out three to four times a week, you can try increasing the weight after a week, Dr. Gladstone says. 

• Start slow: Before you get any ideas about starting to wear a weighted vest for hours on end, Dr. Gladstone actually recommends backing off on your typical activity level when you first start wearing one. For example, if you plan to wear the weighted vest on walks, cut your walk time by about 25% to get used to the added weight first, and then work your way up, he suggests. Additionally, try lower-impact exercises before moving into more intense ones.

• Ensure good weight distribution and comfort: When choosing a vest, Dr. Gladstone says it's important that the weight be evenly distributed. Additionally, he suggests finding a vest with thick, comfortable shoulder straps so they don’t dig in and cause pain or discomfort.

The weight of your vest depends on individualized factors. According to the limited research available, it seems that 5%–10% of your bodyweight is a good target. Or, if it’s easier to find, Dr. Gladstone recommends starting with a light weight, like 10 pounds (which would be 5% of your bodyweight if you weigh 200 pounds). 

When choosing a vest, make sure you get one that lets you adjust the weight by adding or removing weights, so you can start at a lower weight and increase as you get stronger. 

Many people can use weighted vests safely, but others may be at greater risk. Generally speaking, weighted vests can put strain on your muscles and joints, which isn’t ideal for everyone. Dr. Gladstone says some examples of risk include:

• Overloading your joints

• Muscle strains

• Back pain

• Chest pain 

That’s why it’s important to ease your way in with weighted vests, and to always speak with your healthcare provider before starting to use one.

Certain people should avoid using a weighted vest, since they may be more prone to injury or pain. For example, if you have pre-existing back pain or any muscular problems in your torso, you should not use a weighted vest, Dr. Gladstone says.

Additionally, if you have a heart condition, it’s a good idea to check with your healthcare provider before working out with a weighted vest, as using a weighted vest can make your heart work harder. 

There are plenty of effective ways to lose weight that don’t involve strapping extra weight to your body. If you do try a weighted vest, pair it with proven lifestyle changes because those are what usually drive results, with or without the vest.

• Increase overall physical activity: Rather than using a weighted vest as your main weight loss strategy, Dr. Gladstone suggests focusing on increasing your overall physical activity. Aim for a mix of aerobic exercise (cardio) and strength training — about 150 minutes of moderate-intensity cardio each week. Adding resistance training, including options like a weighted vest, can help build muscle as you lose fat.

• Change your diet: A healthy diet that helps you maintain a calorie deficit is key to losing weight. Fill your plate with whole foods, as well as high-protein foods and fiber-rich foods to help you feel fuller for longer. 

• Maintain a calorie deficit: To lose weight, you’ll want to be in a calorie deficit, which means you burn more calories than you take in. This is the most important component of a weight loss strategy.

• Prioritize sleep: Research shows a positive association between better sleep quality and greater weight loss and fat reduction. Sleep supports weight loss by helping to regulate hormones related to hunger. 

• Medical weight loss support: If you’re making changes but not losing weight and looking for additional support, talk to a healthcare provider to find out whether weight loss medications might be appropriate for you. Prescription glucagon-like peptide 1 receptor agonists (GLP-1s) help you feel less hungry and keep you feeling fuller for longer. Examples include Wegovy (semaglutide) and Zepbound (tirzepatide).

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So, do weighted vests work? Well, a weighted vest may help you burn more calories, but wearing one doesn’t guarantee that you’ll lose weight. Here’s a recap:

• Weighted vests increase your load and make your body work harder during a workout or during regular daily activities, which may help you burn more calories.

• Research suggests that weighted vests may support weight loss if you wear them for multiple hours a day across many weeks or months, which is unrealistic for most people.

• If you aren’t eating a healthy diet and burning more calories than you consume, you’re unlikely to lose significant weight, with or without a weighted vest.

• Certain people should not use a weighted vest without approval from a healthcare provider, including people with back pain or any heart conditions.

• Opt for tried and true weight loss methods, like eating healthy, exercising regularly, and living an overall healthy lifestyle. Speak with your healthcare provider about weight loss medications if you’re still struggling to lose weight.