Nowadays, everyone seems pressed for time. There are never enough hours in the day—or the week—to squeeze in work deadlines, family plans, social obligations, cooking, errands—and the list goes on. At the same time, it’s essential to make fitness and wellness a priority. But where—and how—does exercise fit into the schedule, and the type that helps you stay in top shape?
One tool that works for some fitness enthusiasts is wearing a weighted vest while walking, climbing stairs and going about daily activities. Doing so can make the time dedicated to fitness more efficient, effective and challenging.
Wearing a weighted vest has become a popular trend—and for good reason. It’s a low-impact way to add resistance to everyday movements, helping you build strength while revving up the calorie burn.
Science backs up just how productive this training modality can be. A study published in Health Science Reports followed 34 participants. Some wore no weighted vest, some wore 10-pound vests, while others wore 20-pound vests. Seventeen of the participants took the vests home to use daily for two weeks. Of the lab group, 73% experienced better stability and posture, while 53% of the take-home participants planned to continue using their vests after the study. The research suggests that weighted vests can be a helpful addition to exercise and weight management routines.
But is a weighted vest right for you? We spoke with a cardiologist who says some people should think twice before using one.
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The Weighted Vest Trend: Why Are They So Popular?
Weighted vests have been making waves in the fitness community due to their simplicity. They increase the intensity of an exercise without walking or running faster or purchasing fancy equipment. It’s understandable why the weighted vest is a favorable workout tool.
“The primary objective of using weighted vests is to enhance calorie expenditure during exercise sessions, augment muscular endurance and leg strength, intensify the training stimulus for regular walking, improve balance and functional strength, and incorporate weight-bearing exercises for bone health,” explains Dr. Bradley Serwer, MD, an Interventional Cardiologist and Chief Medical Officer at VitalSolution, an Ingenovis Health company that offers cardiovascular and anesthesiology services to hospitals nationwide.
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How Weighted Vests Impact Your Heart
If you’re wondering, “Is a weighted vest good for heart health?” Dr. Serwer breaks things down. Essentially, wearing a weighted vest revs up the external load on your body.
“When exercising with additional weight, you experience a heightened increase in heart rate, systolic blood pressure, cardiac workload, and consequently, elevated oxygen consumption compared to the same workout performed without the vest,” Dr. Serwer tells Parade.
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Who Should Not Wear a Weighted Vest?
While weighted vests are trending, they’re not for everyone. Keep the below information in mind before adding this fitness tool to your routine.
Individuals with balance or orthopedic impairments
Those who have balance or orthopedic impairments should exercise with caution when considering a weighted vest. This could mean you find it challenging to stay stable on your own two feet or safely tolerate added load on your joints or bones. When your balance is impaired, you may experience symptoms like dizziness or feeling a floating sensation, faintness, changes in vision, confusion or frequent falls.
Individuals with preexisting cardiovascular conditions
In addition, individuals with preexisting cardiovascular conditions such as congestive heart failure, coronary artery disease, hypertrophic cardiomyopathy, valvular heart disease (severe aortic stenosis), severe pulmonary hypertension or unexplained syncope should steer clear of weighted vests altogether.
“If you fall into one of these categories, it is advisable to consult with your healthcare team to determine the appropriate type of exercise for you. They can assess your individual needs and recommend the most beneficial exercise regimen that minimizes risk while maximizing benefits,” Dr. Serwer stresses.
Who Should Wear a Weighted Vest?
Those who are most suitable to wear a weighted vest during exercise should have a solid fitness foundation, good balance and no substantial orthopedic concerns. They also should not have exertional chest pain and their blood pressure should be under control, Dr. Serwer notes.
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How to Safely Start Walking With a Weighted Vest
If you’re cleared and ready to get started, Dr. Serwer suggests taking a conservative approach, increasing the intensity gradually.
How heavy should a weighted vest be? A common recommendation is for beginners to wear 5% of their body weight, Dr. Serwer notes. Keep in mind that the main focus should be assessing your respiratory, cardiovascular and musculoskeletal responses to training with this extra load.
“Once the individual can sustain a 30-minute exercise session, three to four times per week, the duration or weight can be incrementally increased by 2% to 5% of their body weight. This process should be repeated every two weeks, but the total bodyweight should not exceed 20%,” Dr. Serwer says.
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Signs You Should Take the Vest off Immediately
If you notice new or exacerbated dizziness, chest pain, shortness of breath, near-fainting episodes, unusual fatigue or irregular/rapid heart rates, Dr. Serwer says it’s essential to stop exercising immediately.
“It is advisable to exercise caution when wearing the weighted vest on exceptionally hot or humid days. The vest may hinder temperature regulation. Additionally, maintaining adequate hydration is crucial during exercise, irrespective of whether you are wearing a weighted vest or not,” he adds.
If you’re considering walking with a weighted vest, it’s always wise to be mindful of any risks before getting started. If it’s safe for you to do so, this tool can offer a plethora of benefits to your regular workout routine.
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Sources:
- Paniak, I, Soni, D, Tsotsos, L, & Stoneham, S. (2025). Assessing the impact of wearing a weighted vest on balance, stability, and quality of life in older adults: A pilot study. Health Science Reports, 8(11), e71509.
- Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution
- Mayo Clinic Staff. (2020, June 18). Balance problems: Symptoms and causes. Mayo Clinic.