Weighted vests are popping up everywhere—from neighborhood sidewalks to social media fitness trends.
Many middle-aged women, especially those going through perimenopause or menopause, are being encouraged by influencers to strap them on as a quick way to burn calories, build muscle, and strengthen bones.
But experts warn that this popular fitness tool comes with hidden risks.
Dr. Benjamin Gordon, an exercise science professor at the University of Florida, explains that while the idea behind weighted vests sounds appealing, people should think carefully before using them.
“The main benefit is that you’re adding extra weight, so you burn more calories and make your muscles work harder when walking or jogging,” he says. “The risk is that this extra load also puts more stress on your joints.”
Originally, weighted vests were designed for the military and athletes to increase strength and endurance.
Today, they’ve become mainstream, selling for anywhere between $40 and $300, with weights ranging from just a few pounds up to 50. But when used for everyday activities like walking or jogging—which often involve thousands of steps—this added pressure on joints can lead to injuries.
Dr. Gordon notes that bodyweight exercises are generally safe, even when performed imperfectly. But once you add extra weight, the chance of injury grows quickly. For people with conditions such as obesity, joint problems, osteoarthritis, or metabolic diseases, using a weighted vest can be especially risky.
“Exercise is like medicine,” Gordon says. “It needs to be tailored to the individual. Weighted vests may not be the right ‘dose’ for everyone.”
So, are weighted vests really the best option for burning calories? Gordon isn’t convinced. If your goal is calorie burn, he suggests sticking to tried-and-true methods—walk a little longer, pick up the pace, or add incline to your treadmill. These adjustments can be just as effective without the added strain on your joints.
Most importantly, he stresses the value of enjoyment. People are more likely to stay consistent with exercise if they actually like what they’re doing. “The more you enjoy it, the more you’ll stick with it—and the more calories you’ll burn over time,” he says.
For those who still want to give weighted vests a try, Gordon’s advice is simple: start low and go slow. Begin with very light weights, wear them for short periods, and pay attention to how your body feels. Jumping straight into long walks or workouts with heavy vests is a recipe for fatigue, injury, or wasted effort.
“Don’t assume that adding a vest automatically makes your workout better,” Gordon warns. “If you push too hard, too fast, you’ll likely end up hurting yourself or just feeling unnecessarily exhausted.”
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