Do Weighted Vests Work? Spine Surgeon Answers

Weighted vests have taken social media by storm, with fitness enthusiasts everywhere claiming they improve posture, strengthen your back, maintain bone density, and build muscle. But does this trending fitness accessory actually deliver on its promises? Dr. Colin Haines, a spine surgeon at VSI, recently joined NBC4’s health team to separate fact from fiction about this popular workout tool.

In this segment, Dr. Haines breaks down:

• How much weight you should start with (hint: it’s only 5% of your body weight!)
• Why walking with a weighted vest is better than running
• How weighted vests can help maintain bone density
• Who should avoid using them
• The efficiency of using a weighted vest

The Weighted Vest Trend on TikTok

If you’ve been scrolling through Instagram or TikTok lately, you’ve probably noticed weighted vests everywhere. They’ve become one of the most visible fitness trends of the moment, and for good reason. As Dr. Haines explains, people are excited about weighted vests because they offer a way to make workouts more efficient. In our busy lives where time is precious, getting the same benefit from a 20-minute workout that used to take 30 minutes is incredibly appealing.

Watch More About Weighted Vests

How Much Weight Should You Use?

One of the most common mistakes people make with weighted vests is going too heavy, too fast. Dr. Haines emphasizes that the key is to start slow and build gradually.

For beginners, he recommends starting with just 5% of your body weight. This allows your body to adjust to the additional load without overwhelming your musculoskeletal system. Once you’ve built up your tolerance, a maintenance weight of about 10% of your body weight is ideal for most people.

The upper limit? Dr. Haines suggests not exceeding 20% of your body weight, and that’s really only for individuals doing high-level training. Remember, more weight doesn’t always mean better results, especially if it causes pain or discomfort.

Benefits of Using a Weighted Vest

Here’s an important note from Dr. Haines: stick to walking. While it might be tempting to amp up the intensity by running in your weighted vest, Dr. Haines doesn’t personally recommend it and doesn’t do it himself. Why? The impact is simply too much.

Walking with a weighted vest provides an excellent low-impact workout. In fact, Dr. Haines admits that he used to tell patients walking was great exercise without fully believing it himself. That changed when he started using a weighted vest on an incline. The combination proved to be very effective, delivering a genuine cardiovascular challenge without the joint stress of running.

The Bone Health Connection

One of the most scientifically supported benefits of weighted vests relates to bone density. Bones need stress to stay strong. They need to feel force, and weighted vests provide exactly that type of controlled loading.

According to Dr. Haines, weighted vests can absolutely help increase bone density or at least maintain it as we age. This makes them particularly valuable for individuals concerned about osteoporosis or age-related bone loss.

Core and Posture Benefits

Wearing a weighted vest does more than just challenge your cardiovascular system and bones. It also helps with mindfulness around posture and core engagement. The additional weight naturally encourages you to maintain proper alignment and activate your core muscles throughout your walk.

For some patients, Dr. Haines notes an interesting pattern: they can sit for only 30 minutes before their back bothers them, but they can walk as much as they want. For these individuals, adding a weighted vest to their walking routine might be an excellent option.

Who Should Avoid Weighted Vests?

As with any fitness tool, weighted vests aren’t right for everyone. Dr. Haines offers straightforward guidance: if your body hurts, particularly in the low back, when wearing weight, don’t do it. Pain is your body’s signal that something isn’t working.

However, if the weighted vest doesn’t cause pain, it can be a wonderful exercise option and an efficient way to enhance your workouts. As always, it’s important to consult with your doctor before adding a weighted vest to your routine, especially if you have any existing back or joint concerns.

What Does the Research Say?

Dr. Haines acknowledges that most studies on weighted vests are still relatively new and have been small in scale. This means researchers can’t yet say definitively that weighted vests improve bone health across all populations. However, the effectiveness depends on several factors: how heavy the vest is, how often you use it, and what activities you’re doing while wearing it.

The good news? Walking with a weighted vest is backed by Dr. Haines as a safe and effective option for most people.

How Heavy Should my Weighted Vest Be?

Ready to try a weighted vest for yourself? Here’s Dr. Haines’ advice summarized:

• Start with 5% of your body weight and gradually increase to 10% for maintenance.
• Keep your maximum at 20% of body weight, and only if you’re engaged in high-level training.
• Stick to walking rather than running to minimize impact on your joints.
• Listen to your body and stop if you experience pain, especially in your lower back.
• Talk to your doctor before starting, particularly if you have existing health concerns.

Making Your Workouts Work for You

The weighted vest trend demonstrates something important about modern fitness: we’re constantly looking for ways to maximize our limited time. If you’re already walking regularly, adding a weighted vest might be the simple upgrade that takes your routine to the next level. Just remember to start light, focus on form, and enjoy the efficiency that comes with this practical fitness tool.