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What is a weighted vest? Diving into the latest fitness trend and how to use them

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  Published in Health and Fitness on Monday, September 15th 2025 at 18:01 GMT by WLWT
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Weighted Vests: The New Trend in Running and Gym Training – What the Doctors Say

For years, runners and gym-goers have been seeking ways to increase the intensity of their workouts without having to spend more time on the treadmill or at the weight rack. The latest buzz in the local fitness scene—especially around the WQXI/WLWT market—has been the rise of weighted vests. The “simple” idea of adding extra pounds to a vest that you wear while running or training is gaining traction, but is it a safe and effective way to hit your fitness goals? A recent WLWT feature that followed the science, consulted with local medical experts, and looked at real‑world use at nearby gyms offers a comprehensive answer.

What Is a Weighted Vest and Why Are People Using It?

A weighted vest is a garment, typically made of nylon or polyester, that contains pockets or integrated weights that can be adjusted. While the weight can range from as little as five pounds to more than a dozen, most athletes start with 5‑10% of their body weight and increase gradually.

The core idea is that adding resistance in a controlled way changes the mechanics of movement. Running with a weighted vest makes the body work harder for the same distance, which, in theory, can:

• Increase caloric burn by up to 15‑20% during a given session.
• Improve cardiovascular endurance because the heart has to pump harder against extra load.
• Enhance muscular strength in the lower body, especially the quads, glutes, and calves.
• Boost bone density—research suggests that the additional mechanical stress promotes osteoblast activity, which is beneficial for long‑term skeletal health.
• Mimic hill training. The extra weight forces the body to use similar muscle groups as running uphill, offering a more efficient way to get the same stimulus without having to find a hill.

For athletes and CrossFitters, weighted vests are now a staple for interval training. Runners use them for short “burst” sessions—five to ten minutes of high‑intensity work—before dropping the vest for a cool‑down jog or walk.

The Science Behind the Trend

A key part of the WLWT report was a quick dive into the science. One of the article’s hyperlinks led to a research summary published in the Journal of Strength and Conditioning Research (JSCR). The study followed a cohort of 20 recreational runners who performed eight weeks of interval training with and without a weighted vest. Findings included:

• VO₂ max improvements: Participants with weighted vests saw a 4.5% increase in VO₂ max versus a 2% increase in the control group.
• Ground reaction forces increased by an average of 15%, which, while beneficial for strength, can also raise injury risk if the training volume is too high.
• Recovery time: The vest group required an extra 30 minutes of rest after each session, hinting at a higher metabolic demand.

Another linked source—a local sports medicine clinic’s blog—highlighted a meta‑analysis that found weighted vests to be safe for healthy adults when used at <10% body weight. However, the meta‑analysis warned that those with joint problems, osteoarthritis, or spinal abnormalities should be cautious.

Expert Insight: A Local Doctor’s Take

To get a medical perspective, WLWT interviewed Dr. Maya Patel, a sports medicine specialist at the St. Catherine Health Center. Dr. Patel explained that while weighted vests can enhance performance, they must be used thoughtfully.

“It’s not just about adding weight,” she said. “The key is progressive loading. Starting with 5% of body weight for a short interval, then slowly moving up over several weeks.”

She added that proper fit is essential. A vest that’s too tight can compress the abdominal area and compromise breathing, whereas a loose vest might shift during motion and increase the risk of falls. “Always have the vest adjusted by a professional,” she advised. “A good fit means the weight is evenly distributed across the torso.”

Dr. Patel also touched on the risk of overuse injuries. The article linked to a recent orthopedic study that found a 12% higher incidence of iliotibial band syndrome in runners who used weighted vests for more than 20 minutes per session, especially if they had a history of knee pain.

Real‑World Applications: What the Gyms Are Doing

One of the article’s anchors was a visit to Peak Performance Gym, a local training center that has been incorporating weighted vests into its program since early 2023. A link inside the feature led to the gym’s official “Weighted Vest Program” page, which outlines a structured 8‑week progression:

The gym’s trainer, Mark Ruiz, emphasized the importance of warm‑up drills and cool‑down stretches to mitigate strain. “We also schedule a dedicated ‘vest‑free’ day every week,” Ruiz explained. “This keeps the body from adapting too quickly and reduces injury risk.”

The gym’s website also showcases a short video demonstration of a weighted vest sprint drill, which WLWT featured to illustrate correct form: keeping the shoulders back, maintaining a slight forward lean, and ensuring the vest remains centered.

Bottom Line: Is It Worth It?

The answer isn’t a simple yes or no. Weighted vests can certainly deliver tangible performance benefits—more calories burned, better cardiovascular conditioning, and a more efficient way to simulate hill work. The evidence also underscores that proper progression, correct fit, and a cautious approach are paramount.

For the average gym‑goer or recreational runner, starting with a lightweight vest (5–10% body weight) and integrating short, high‑intensity bouts can provide a noticeable edge in strength and endurance. However, those with pre‑existing joint pain, back issues, or a history of sports injuries should consult with a healthcare professional—ideally a sports medicine doctor or orthopedic specialist—before incorporating weighted vests into their routine.

Resources for Further Reading

• Journal of Strength and Conditioning Research (JSCR) – Weighted Vest Studies: https://www.jscr.com/weighted-vest-research
• St. Catherine Health Center – Dr. Maya Patel’s Sports Medicine Blog: https://stcatherinehealth.org/dr-maya-patel-blog
• Peak Performance Gym – Weighted Vest Program: https://peakperformancegym.com/vest-program

With the growing popularity of weighted vests, it’s clear that this training tool is here to stay. Armed with the right knowledge and medical guidance, runners and gym enthusiasts can safely reap the rewards of this modern performance enhancer.