Weighted vests have been around for a long time, but they’re currently having a bit of a moment. We live in a data-driven, metrics-based world these days, and fitness aficionados of all ages and body types are drawn by the added calorie burn and potential strength gains that can be achieved by using these fitness staples.
There are issues that come with this usage, however. As impactful as weighted vests can be, they also come with some injury risks. That’s especially true for older users with little or no experience using these kinds of vests, so let’s lay down some guidelines about how to use them safely.
Versatility is a major strength of weighted vests
While weighted vests might seem to be a one-dimensional fitness tool, that’s not the case at all, according to trainer Kirsten Stallone, an ACE Certified Personal Trainer who’s also a Level 2 CrossFit Trainer.
“Weighted vests can be used for a variety of bodyweight fitness activities from walking to running, HIIT training, and more,” she says. “Regardless of the activity [you’re] choosing to use it for, their ideal role is to provide resistance and additional weight training that can help with building strength, burn more calories, enhance endurance and cardiovascular health, and boost core strength.”
Get the fit right to get the benefits
To get those benefits, though, it’s important to use a weighted vest correctly. Poor fit is one of the hidden factors that can lead to injury, and there are several checkpoints you can use to get the right fit.
“To get started, weight should be evenly distributed throughout the vest, which will vary depending on the type of vest you choose to purchase,” she explains. “From there, simply utilize the straps to secure the vest to the body, and aim for a snug, comfortable fit against the body to ensure minimal movement once in use.”
Weighted vests require a ramp-up period
While a comfortable fit may encourage you to go all-out when you first use your weighted vest, it’s also important not to do this. Do a little math when you first add your weighted vest, and make sure you don’t fall into the trap of trying to do too much too soon.
“If you’re just starting to incorporate a weighted vest into your fitness routine, you should start with a light weight that is five to eight percent of your body weight,” she says. “So if you’re around 160 pounds, you should aim for a vest that’s 8-12 pounds.”
The next step is to ease into the process. Start by using the vest 1-3 days a week, then gradually increase that number as your tolerance and stamina improve.
“As you progress in difficulty, whether it’s using the vest in a difficult terrain or for higher intensity workouts, this should take time to work up to,” Stallone says.
Weighted vests can impact your gait, too
One of the issues that gets consistently overlooked in the use of a weighted vest is the way the impact equation changes when you use it.
Here’s a simple example: Let’s say you weigh 200 pounds, and you decide to add a 20-pound weighted vest to your walking routine. Obviously, you’ll get an extra calorie burn from that kind of add-on, but you’ve also transformed yourself into a 220-pound person, which means your gait may shift slightly, and your joints and muscles will have to be ready to handle whatever stress that shift causes.
That’s not a big deal if you’re prepared properly and you’re in shape to handle the extra load, but if you haven’t, you’re inviting potential problems. It takes time to make this kind of adjustment, but many people simply dive in and add too much extra weight when they start out using their weighted vest, then quickly discover this is a bad idea.
Whether you’re walking, jogging, or running, it’s a good idea to pay attention to your gait to see what feels different with a weighted vest.
How to avoid injury
The typical injuries associated with using weight vests are back or other joint issues, which generally occur due to overloading too quickly, overuse, poor posture, or improper fitting. To avoid these problems, follow a slow ramp-up protocol, practice proper form, and get that comfortable fit.
“Most importantly, be diligent in listening to where your body is currently at,” she says. “While weighted vests can be a really great tool for anyone looking to increase the difficulty of their fitness routine, you should avoid using these if you experience chronic back or joint issues, and for any activities [where you’re] inverted, like yoga, or require rapid twisting and movement like tennis.”
The personal factors
Listening to your body is an individual issue, and the ability to do this depends to some extent on the activities you’re engaged in. Once you understand your adaptation process, you can consider different weight options as you get used to the vest and start to experience performance gains.
Beyond that, there’s one other factor that comes into play, and it may be the most important one of all.
“Above all, be aware and smart with your training,” Stallone summarizes.
