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Weighted Vests: The New Fitness Trend With a Dangerous Twist

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  //health-fitness.news-articles.net/content/2025/ .. he-new-fitness-trend-with-a-dangerous-twist.html
  Published in Health and Fitness on Saturday, November 15th 2025 at 20:54 GMT by 7NEWS

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The Weight‑Vest Craze: Why Fitness Enthusiasts Are Being Cautioned

A new trend that’s been sweeping gyms and home‑workout routines across Australia is the weighted vest – a heavy shirt‑like garment that people wear while running, doing body‑weight exercises or simply walking. According to a recent 7News report, the trend has taken off so rapidly that some fitness experts are sounding the alarm about its potential dangers. In this article we break down the key points of the story, pull in additional insights from the linked sources, and explain why you might want to think twice before throwing on a 30‑kilogram vest.

What is a weighted vest and why is it popular?

Weighted vests are essentially padded jackets filled with sandbags, metal plates or a combination of both. They can range from a modest 5 kg to over 30 kg, depending on the wearer’s fitness level and goals. The idea is simple: by adding extra mass to the body, you increase the intensity of any exercise without needing to add equipment or change your routine.

The 7News article notes that many athletes and bodybuilders use weighted vests for “high‑intensity interval training (HIIT), sprint work, and even walking or jogging.” Proponents claim the added resistance can help build strength, improve cardiovascular capacity and even accelerate fat loss. The trend has been amplified by social media influencers who post before‑and‑after photos and short workout videos featuring a glowing “weighted‑vest challenge.”

Expert warnings: The risks that come with “more is better”

While the extra weight can provide a legitimate training stimulus, the 7News piece—backed by commentary from several health professionals—underscores that there are significant downsides if the vest is used improperly.

1. Spinal and joint overload

Physiotherapists and sports‑medicine doctors warn that adding weight to the torso increases compression on the spine, hips and knees. The article quotes a physiotherapist who explained that the vertebral discs and ligaments can become overstressed, leading to pain or even injury if the load is too great or the exercise form is poor. A 2015 study published in Journal of Strength & Conditioning Research found that a 20 kg vest could raise spinal loading by up to 70 % during a sprint – a figure that is not negligible.

2. Loss of balance and coordination

When the body is suddenly burdened with extra weight, the center of gravity shifts. The report points out that many users are not trained to maintain proper balance while moving with a weighted vest. In a worst‑case scenario, this could cause tripping, falls or shoulder strain, especially on uneven surfaces or during dynamic moves such as lunges or kettlebell swings.

3. Impact on breathing and cardiovascular strain

Adding weight forces the heart to work harder to pump blood through the body, which can raise heart rate and blood pressure. The 7News article highlights a case where a participant with a pre‑existing heart condition had an elevated blood pressure reading during a short 5‑minute jog while wearing a 25 kg vest. Experts caution that such sudden stress could be dangerous for those with cardiovascular issues.

4. Potential for long‑term damage

“It’s easy to underestimate the cumulative effect of a weighted vest over weeks or months,” says one sports‑medicine specialist quoted in the piece. Repeated loading can cause degenerative changes in the spine or joints, particularly if the user is also performing high‑impact activities like jumping or sprinting.

Practical advice: How to use a weighted vest safely (if you decide to)

If you’re still intrigued by the idea of a weighted vest, the article lists a handful of safety tips that can help you minimize risk:

1. Start light and progress gradually – Begin with a 5‑to‑10 kg vest and only add more weight after a few weeks of consistent training.
2. Focus on form – Maintain proper posture, keep your core engaged, and avoid over‑arching your back during exercises.
3. Alternate training modalities – Don’t rely on the vest for every workout. Pair it with low‑impact cardio or strength training that doesn’t involve heavy loads.
4. Get professional guidance – A qualified trainer or physiotherapist can assess your body mechanics and recommend an appropriate load.
5. Listen to your body – Any new pain or discomfort is a signal to stop and re‑evaluate your routine.

Related links and additional resources

The 7News article also includes links to:

• A research paper from Journal of Strength & Conditioning Research detailing spinal loading during weighted‑vest training.
• An interview with a local physiotherapist who has treated athletes suffering from lower back pain linked to the trend.
• A related piece on the “top 5 fitness fads to avoid in 2024” that provides context for the rise and fall of such trends.

Bottom line

Weighted vests can certainly add a useful layer of resistance to your workout routine, but they are not a magic bullet for faster results. As the 7News story—and the experts it cites—make clear, the risks of spinal overload, joint strain, balance loss, and cardiovascular stress are real and can be serious. If you’re curious about the vest, start light, train with good form, and consider a professional assessment before committing to heavier loads.

By staying informed and cautious, you can avoid the pitfalls of the weighted‑vest craze and keep your fitness journey safe and sustainable.