Weighted vests are EVERYWHERE right now. But do you actually need one? Better bone density. Better heart health. More muscle. Better posture. More calories burned. Weight loss. We’ve seen alllll the claims. So in this episode of Get the Girlies Moving, we went looking for the actual research behind weighted vests to figure out what they can do, what we still don’t really know, and whether adding one to your workouts is actually worth it. In today’s episode, we’re talking about: • Whether weighted vests actually live up to the health claims you see online • What the research says—and where the evidence is still pretty limited • How heavy your weighted vest should be and how to gradually add weight • When wearing a weighted vest might actually make sense • Who should probably think twice before adding one Weighted vests aren’t inherently good or bad. They’re a tool. For some people and some goals, adding extra load might make your workout more challenging and actually be useful. For other goals, there may be a much simpler (and cheaper) way to get the result you’re looking for. And just because the company selling you the weighted vest says it does something doesn’t necessarily mean the science agrees. #MediaLiteracy So before you spend $300 on the cutest weighted vest you saw on Instagram, let’s talk about what we actually know. And if you decide you still want one after this episode? We love that for you. Just know why you’re wearing it.
A NOTE FROM US:
We are not medical professionals. This episode is intended for education and conversation and is not individualized medical or exercise advice. If you have an existing injury, medical condition, or concerns about whether adding external load is appropriate for you, talk with a qualified healthcare professional.
RESOURCES FROM TODAY’S EPISODE:
Women’s Health — Weighted Vests, Bone Density & Joint Pain
https://www.womenshealthmag.com/fitness/a64502051/weighted-vest-bone-density-joint-pain/
JAMA Network Open / PubMed — Weighted Vest Use & Bone Health
https://pubmed.ncbi.nlm.nih.gov/40540267/
Osteoporosis Canada — Weighted Vests & Bone Health
https://osteoporosis.ca/position-statements/weighted-vests-are-they-good-for-bone-health/
PMC — Physiological Responses to Weighted-Vest Walking
https://pmc.ncbi.nlm.nih.gov/articles/PMC11851911/
Mass General Brigham — Do Weighted Vests Work?
https://www.massgeneralbrigham.org/en/about/newsroom/articles/weighted-vests-work
University of Colorado Anschutz — Weighted Vests & Fitness
https://news.cuanschutz.edu/news-stories/is-this-vest-worth-its-weight-in-fitness-returns
PMC — Weighted Vest Use During Weight Loss
https://pmc.ncbi.nlm.nih.gov/articles/PMC6489119/
PubMed — Increased Weight Loading & Body Weight
https://pubmed.ncbi.nlm.nih.gov/32510046/
International Journal of Obesity — Weighted Vests & Long-Term Weight-Loss Maintenance
https://www.nature.com/articles/s41366-025-01795-5
ACE — Weighted Vest Study
https://contentcdn.eacefitness.com/certifiednews/images/article/pdfs/ACE%20Weighted%20Vest%20Study%20Complete%20Report.pdf
UCLA Health — Walking With a Weighted Vest
https://www.uclahealth.org/news/article/should-you-walk-with-weighted-vest
PubMed — Weighted-Vest Walking, Metabolic Responses & Ground-Reaction Forces
https://pubmed.ncbi.nlm.nih.gov/16679992/
PubMed — Weighted Vest Use in Older Adults: Randomized Trial
https://pubmed.ncbi.nlm.nih.gov/10733058/
PMC — Increased Weight-Load & Body Composition in Adults With Obesity
https://pmc.ncbi.nlm.nih.gov/articles/PMC12123769/
PubMed — Long-Term Weighted-Vest Exercise & Hip Bone Loss
https://pubmed.ncbi.nlm.nih.gov/10995045/
PubMed — Physiological Effects of Walking & Running With a Weighted Vest
https://pubmed.ncbi.nlm.nih.gov/34319864/
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