A weighted vest is a form-fitting piece of exercise equipment designed to add resistance during physical activity. Typically made of durable material, the vest contains pockets that hold adjustable weights, such as sand or metal plates, distributing the load across the torso. This added resistance translates into a meaningful increase in energy expenditure. The body must perform more mechanical work to move the greater mass, leading to a higher calorie burn compared to the same activity performed unweighted.
The Physiological Mechanism Behind Increased Energy Expenditure
The fundamental reason a weighted vest increases calorie burn lies in the physics of movement and the body’s metabolic response to external load. When you add weight, you effectively increase your total body mass, which demands greater force generation for every movement. This increase in mass translates directly to a higher energy demand from the muscles and cardiovascular system.
Wearing a weighted vest increases oxygen consumption (VO₂) and heart rate, both direct indicators of a higher metabolic rate. This greater metabolic cost occurs because the muscles must work harder to propel the heavier mass and to maintain stability and balance.
Higher muscle recruitment is required to stabilize the trunk and limbs against the added weight. This constant effort from core and postural muscles further elevates the body’s energy expenditure.
Quantifying Calorie Burn Across Different Activities
The specific amount of extra calories burned depends heavily on the weight of the vest and the intensity of the activity being performed. Research on weighted vest use provides specific numerical ranges demonstrating this enhanced energy expenditure. For activities like walking, adding a vest equal to approximately 10% of your body weight can increase the calorie expenditure by around 13.8% compared to unweighted walking at the same pace.
This percentage increase scales with the added load, meaning heavier vests create a greater metabolic demand. For instance, wearing a vest that is 22% of body weight has been shown to increase energy burn by 12.4%, and a vest at 44% of body weight increased energy burn by 25.7%. Even a relatively lightweight vest can boost calorie burn during walking by 7% to 10%.
The type of activity also influences the effect, with high-impact or intense movements multiplying the energy cost. When walking with a weighted vest that is 10% to 20% of body weight, the calorie burn per mile becomes comparable to that of running unweighted. This makes weighted vest walking an efficient, low-impact option for maximizing energy use during cardiovascular exercise.
Safe Use and Determining Optimal Vest Weight
To maximize the benefits of a weighted vest while mitigating the risk of injury, selecting the correct weight is a primary consideration. For beginners and for low-impact cardio activities like walking, experts generally recommend starting with a vest that is 5% to 10% of your total body weight. For an individual weighing 150 pounds, this starting range would be 7.5 to 15 pounds.
As fitness levels increase and the body adapts, the weight can be gradually increased, though it is often advised to stay below 20% of body weight, especially for high-impact movements. For focused strength training or high-intensity interval training (HIIT), advanced users may progress toward the higher end of this range. A vest weight of 8% to 12% of body weight is often cited as ideal for weight-loss focused walking.
Safety precautions are necessary because the added load places increased stress on joints and the spine. Maintaining impeccable form is paramount, especially when performing movements like squats or lunges, to prevent joint strain or spinal compression.