One of the latest fitness trends gaining traction on social media is surprisingly simple: adding a weighted vest to your everyday routine. It’s loosely inspired by military-style training like rucking, but you don’t need a backpack or intense hikes to give it a try.
Weighted vests are designed to add resistance to activities like walking, strength training, and even household chores, to increase strength, endurance, and calorie burn. Plenty of people claim noticeable health benefits, but I wanted to find out for myself whether wearing a weighted vest during different activities would actually make a difference. Before getting started, I spoke with experts to understand the potential benefits, drawbacks, and how to use a weighted vest safely and effectively.
Are weighted vests beneficial?
There’s quite a bit of evidence that weighted vests can be helpful for some people. “Research on deconditioned individuals shows a vest can increase overall energy expenditure when worn throughout the day, especially for those who move frequently—think landscapers, teachers on their feet, or warehouse workers,” says Lauren Shroyer, MS, ATC, vice president of product and innovation at the American Council on Exercise. “However, if you’re already active and conditioned, the impact is likely minimal.”
Do weighted vests help improve bone density?
The truth is somewhat nuanced. A weighted vest adds extra weight to the upper body so that the body has to work harder against gravity. "Bones get stronger when they have to support more weight,” says Nancy R. Kirsch, PT, DPT, PhD, FAPTA, chair of the Department of Rehabilitation and Movement Sciences at Rutgers School of Health Professions. "This increase in mechanical stress helps to activate the development of osteoblasts, the cells that build bone.”
But wearing a weighted vest doesn’t automatically make bones stronger. “This is where weighted vests are often overstated. Simply wearing extra weight doesn’t appear to meaningfully improve bone density,” says Good Housekeeping Institute Nutrition & Fitness Lab Director Stefani Sassos, MS, RDN, CDN, NASM-CPT. “At least one randomized clinical trial found no significant difference in bone density outcomes with weighted vest use. This isn’t a reason not to use it, but I think we need to have clear expectations for what a weighted vest can and cannot do.”
Bone health responds best to specific stimuli: adequate calcium and vitamin D intake, along with high-impact or high-load exercises like jumping, sprinting, or progressive resistance training. “A weighted vest might complement an active lifestyle, but it shouldn’t be relied on as a bone-density tool. If bone health is the goal, there are far more effective and evidence-based approaches,” says Sassos.
One way to incorporate a weighted vest into your routine is to work with a physical therapist to design a program for proper use. “What's most important is the type and effectiveness of the exercise done while wearing the vest,” says Kirsch.
Do weighted vests help you burn more calories?
If you’re curious about calorie burn, wearing a weighted vest may offer a small boost—but there’s nothing magical about it. “It simply raises the physical demand of movement,” says Sassos. “When you add external load, your muscles have to produce more force with every step, which increases overall energy expenditure. I see weighted vests as a way to slightly intensify what you’re already doing well.”
This may sound obvious, but you need to move to see any benefits. For sedentary individuals, simply wearing the vest while sitting has no effect. “If you want a vest to make a difference, walk with it, do body weight exercises, or incorporate it into your training—passive wear alone won’t cut it,” says Shroyer. “Wearing a weighted vest during exercise appears to have the greatest impact on two groups: deconditioned individuals seeking to increase calorie burn and improve strength with minimum intensity, and highly-trained individuals looking for a performance advantage.”
How I used the weighted vest
Armed with this knowledge, I started my rucking experiment. My editor sent me the Hyperwear Hyper Vest FIT Weighted Vest to try. It’s well-made, with small pockets to hold ½-pound weights (for a total of 10 pounds) and a side-lacing system that lets you cinch it for a snug fit. It’s also washable and can be air-dried, which I appreciated.
I’m tall and long-waisted, so the vest seemed too short at first, as if I was wearing a shirt that wasn’t long enough to tuck into my pants. It also felt confining, like a sports bra that was too snug. But full disclosure: I’m sensitive to most tight clothing, even turtlenecks.
Regardless, I forged ahead. Like any form of exercise, starting slowly and building intensity is key. On the first day, I wore my vest (with half the weights) while doing basic chores, such as folding laundry, going up and down the stairs, and cooking. Within about a half-hour, it felt normal—I almost forgot I was wearing it.
Next up: A casual walk around the neighborhood while pushing a stroller. It felt natural by now, and I also noticed that wearing it made me more conscious of my walking form. That’s a good thing because I’ve been working with a trainer on core strength. Interestingly, wearing the vest made me more cognizant of how to engage the transverse abdominals when in motion. Even at a faster walking pace, I didn’t feel the vest was too cumbersome.
During the past year, I’ve used it sporadically. I honestly sometimes forget to put it on before I head out. But when I do, I notice I pay more attention to my form, instead of being lazy and letting everything hang when I’m walking (you know what I mean!). If it makes me more intentional about my posture, I think it’s a good thing.
How to choose a weighted vest
Proper fit is the most important feature. “The biggest mistake people make with weighted vests is focusing only on how much weight they can carry. For most beginners, 5 to 10 pounds is plenty,” says Sassos. “Fit and comfort matter far more. A good vest should sit snug and secure without restricting breathing, rubbing the skin, or bouncing around during movement.”
Adjustable straps and even weight distribution are essential. “Poorly placed weights can change posture and increase stress on your joints,” says Sassos. Also, breathable materials and low-profile designs make a huge difference if you plan to move dynamically or wear it for longer sessions. Look for vests that are adjustable in several different ways for the best fit.
Best Weighted Vests
This vest is reasonably priced and feels well-constructed, making it a good option if you’re just getting started and want something that lasts. It comes with 10 pounds of weight, but you can add or subtract weights as you like. It also comes in a variety of sizes and colors.
Sassos names this model her personal favorite for its thoughtful design. “The weight distribution feels natural and moves with your body instead of against it,” says Sassos. “I’ve been exercising with an Omorpho vest for years; it’s premium quality and worth every penny. It's also lasted me a very long time.”
This is a favorite of Tina Martinez, food producer at Good Housekeeping. “The soft material feels incredible, and even at 16 pounds, it feels like an extension of my body. The ergonomic, women-specific fit meant I never had to adjust it—and I often forgot I was wearing it,” says Martinez.
Sassos recently tried Stakt’s new weighted vest and says it’s one of the best-quality options she’s tested. While it’s only available in one size, it’s highly adjustable thanks to multiple straps and clips. The vest weighs 8 pounds but can be reduced to 6 by unzipping and removing the lower layer. “The liner is removable and washable, which is great for keeping things clean after longer walks," Sassos adds.
The verdict
I’ve used the vest over the past year, gradually increasing the weight up to 10 pounds. It’s an easy way to add intensity to your fitness routine without much extra effort. I also love that you can wear it around the house while doing chores on days when the weather is too hot, cold, or rainy for a walk—it’s much better than skipping movement altogether.
I think the biggest benefit for me is that the vest has made me more aware of how to focus on and correct my form when walking—that is, you really can’t slouch when wearing it, so I feel like I’m more aware of proper posture. I also like that it has potential and some minor bone-density benefits, mostly because I get bored with free weights. This is a way to include weights as part of my weekly training without having to do it deliberately (I’m all for multitasking).
If you're interested in adding a weighted vest to your exercise routine, check in with your doctor or consult a physical therapist if you have any musculoskeletal issues, such as osteoporosis or low back pain.
Why trust Good Housekeeping?
Arricca Elin SanSone is a health and lifestyle writer specializing in mental health, nutrition, fitness, and gardening. She has been testing consumer products for more than 15 years, including gardening tools, small appliances, and home textiles. She tested the Hyperwear Hyper Vest Fit for more than a year during regular household activities and fitness walks. She’s happiest when digging in the dirt, baking, or spending time with the people and dogs she loves.
