Weighted Vests Are In! What to Know About the Latest Fitness Trend if You’re 50+

What should you look for when buying a weighted vest?

Go light to start. Fielding says, “Common sense is really important” when it comes to the weight and cautions against putting “too much stress on your back and your core” by starting with heavy weights. Know what you can handle to start, he says.

“I think a lot is going to depend on what their physical functioning is and what their strength is at baseline,” he says, adding that “starting small and progressing is better than starting too high and having to pull back a little bit because you have an injury or get some soreness.”

Consider vests that you can add weights to. Some vests, like the Hyper Vest Pro by Hyperwear that Beavers used for her study, allow you to add and take out small amounts of weight as you choose. Beavers says you can even start by wearing the vest without any weights.

Other vests, like the 12 pound vest by Reebok, have a set weight. So, if you go that route, make sure you’re buying a vest with an appropriate amount of weight to begin with, even if that means only a couple pounds.

Keep comfort in mind. Austin says prospective buyers should make sure the vest fits their shoulders snuggly and does not fall off onto their arms. Women, in particular, should pay attention to how their vests fit, she says. She recently designed (but has not yet released) a weighted vest with closures that come together “above the breast line” – which she says enhances better posture and stability.

The softness of the fabric is also important for a weighted vest, Austin says, because if you’re going to wear it during the hot summer months, it might be touching skin and you don’t want a scratchy feel. “You do want to have the flexibility of wearing it with everything you own.”

What should you do while wearing your vest?

Austin says some of her friends wear a weighted vest to do housework or even run errands to “increase the amount of calories they burn.” But that doesn’t mean you need to wear a vest for endless hours to see a benefit, she adds.

Austin recommends using them for walks, arm exercises with additional weights or squats with or without extra weights. Fielding offers stair climbing as a viable option. Beavers is conducting a new study where participants are trying impact exercises like hopping or box steps while wearing a weighted vest. 

Are there activities to avoid?

Beavers says she had to remind participants in her study that wearing the weighted vest was not always appropriate.

“We’d have to tell people like yes, we want you to wear it eight hours a day, but if you find yourself somehow doing some type of activity where you’re doing a lot of bending … please take it off,” she says.

Austin says things like yoga, stretching or anything else where “you go upside down” are also a no-go for weighted vest use, as well as activities where you’re twisting.

“Exercises like pickleball or tennis I wouldn’t suggest because you turn and torque too often,” she explains.

How long and often should you wear it?

The amount of time you wear a weighted vest varies based on the intensity of your activity and your current level of fitness.  

When Austin first started wearing her weighted vest, she began with 20-minute walks before working her way up to 30 minutes. If you don’t want to start by wearing it on a walk, she says, try using it around your house for 20 minutes to get acclimated to the weight and feel of the vest. 

As for how often, Austin suggests 30 minute sessions with the vest for three days a week as a goal to work towards. Fielding, however, says it’s good to think about weighted clothing use as strength training.

“I would talk about this in line with what the current public health guidelines are for exercise for older adults, which does say that you should try to engage in some strengthening exercises twice a week,” he says. “So, I think the twice a week goal is a good minimum to think about. More is better. But twice a week is sort of kind of a public health recommendation right now.”

Weighted vest styling

Austin – a queen of fitness fashion known for bringing the iconic neon leotards and leg warmers to fame in the ’80s – recommends a “look good, feel good” motto when it comes to rocking a weighted vest. Her weighted vest is black with a small pop of color, but she recommends picking a color you’re “used to” and layering it with a comfortable shirt and “cute” leggings.

In the colder months, Austin sometimes wears her vest over a jacket. She’s not afraid to show it off – and she says you don’t have to be, either! Some women even tell her they like to style a weighted vest with their professional clothes and wear it on the way to work.

“They do look cute with a little dress and little loafers on,” Austin says. “People are getting used to it.”

Who should not use a weighted vest?

There are risks and precautions to consider when wearing a weighted vest. Beavers does not recommend a weighted vest for people with chronic back, shoulder or knee pain “out of concern that weighted vest use could exacerbate those conditions.”