Am I the only one who has noticed that everyone on Sombrero enjoying their morning walk is now sporting a weighted vest? I mean, I totally love it and encourage it, but I have to wonder — is this an isolated trend, or are all the postal carriers up and down Monroe County schlepping extra heavy Amazon packages around these days? Did I miss something on TikTok? Has Taylor Swift been spotted in Soho sporting it as an accessory?
Whether it’s because of social media or just good old-fashioned curiosity, the humble weighted vest has gone from niche gym equipment to a mainstream must-have seemingly overnight. And while it may look like everyone is suiting up for a Navy SEAL obstacle course, the benefits of wearing a weighted vest are actually pretty compelling — especially if you’re looking to get stronger, burn more calories and shore up your bone health without rearranging your entire life.
Here’s the simplest way to think of it: A weighted vest is just a way to make your body heavier. You strap it on, go about your regular activities — walking, climbing stairs, doing push-ups — and suddenly your muscles and bones have to work harder to carry the load. Over time, that extra work translates into real gains.
One of the most important benefits is improved bone density. When you add weight to your frame, you increase the load your bones must bear. That load signals your body to build stronger, denser bones to accommodate it. This is particularly helpful for anyone worried about osteoporosis or wanting to keep their skeleton strong as they age. Think of it as giving your bones a little workout bonus, without having to pick up a dumbbell.
But before you order the heaviest vest you can find, here’s a critical detail: Most fitness experts recommend that the vest weigh at least 10% of your body weight for you to see a meaningful impact. So if you weigh 150 pounds, you’d want a vest that’s at least 15 pounds. That’s enough to challenge your muscles and bones without turning your morning stroll into a survival expedition. (Sidebar: Email me if you want to hear about the time I ordered the heaviest weighted blanket I could find).
Now, let’s talk about calories, because if you’re wearing a vest to help with weight loss or fitness, you’re in luck. Research shows that adding 10% of your body weight can increase calorie burn by roughly 8 to 15% depending on the intensity of the activity. Don’t worry – I am going to do the math for you. If a 150-pound person typically burns about 250 calories walking for an hour, adding a weighted vest could bump that up by 20 to 40 extra calories. It might not sound like much, but over time, those extra calories really add up (and make your morning coffee taste even more well-earned).
Of course, like any trend, a little moderation and common sense go a long way. If you go too heavy too soon, you risk straining your joints and back, or simply scaring your neighbors into thinking you’ve joined SWAT. Start light, check your posture (keep your shoulders back and your core engaged), and work up gradually. Pro tip: Look for a vest that allows you to add or remove weight as needed. Not only will this help you gradually build strength and endurance, you’ll feel a little like an action hero when you pull out the little weight packets.
A weighted vest isn’t just about walking, either. One of the reasons athletes and runners love them is that they make everyday exercises harder — so when you remove the weight, you feel like you’re flying. Doing push-ups with a 20-pound vest strapped to your chest makes each rep significantly more challenging. But once you peel it off, your regular bodyweight push-ups feel lighter and easier by comparison.
The same concept applies to running. Incorporating short bouts of training with a vest can improve your power and speed, leading to faster race times when you ditch the extra load.
So, is the weighted vest the next big fitness craze or just a passing fad? Hard to say. But one thing’s clear: It’s hard not to admire anyone willing to literally shoulder extra pounds to get healthier. Whether you’re in it for stronger bones, better race times or a calorie-burning edge, consider this your official stamp of approval.
And if you spot Taylor Swift in Soho wearing one, please send me a screenshot. I’ll need to know if my suspicions were correct all along.
