A weighted vest is a specialized garment designed to carry small, evenly distributed weights close to the torso. Its function is to increase the total resistance the body must overcome during movement, making any activity more physically demanding. By adding this external load, the vest challenges the user’s musculoskeletal and cardiorespiratory systems, serving as a versatile tool in athletic training and therapeutic intervention.
Physical Performance Enhancement
Wearing a weighted vest increases the intensity of bodyweight exercises by applying a constant, uniform load. This added resistance forces muscles to recruit a greater number of motor units, which is necessary for building strength and power. The body acclimatizes to operating under this heavier load, leading to gains in muscle endurance and overall physical capacity.
The vest is also employed to improve explosive movements like jumping and sprinting through post-activation potentiation (PAP). This involves performing exercises, such as plyometric jumps, while wearing a vest loaded with about 10% of body weight. When the vest is removed after a short rest period, the nervous system remains temporarily “primed.” This allows for a more powerful and faster subsequent performance, translating into long-term improvements in speed and acceleration.
Metabolic and Bone Health Effects
Wearing a weighted vest increases the energy required for all physical activity, including walking or standing, which directly impacts metabolism. By increasing the mechanical work necessary for movement, the body’s energy expenditure, or calorie burn, rises significantly compared to the same activity performed without the added weight. This increased energy demand supports weight management efforts and enhances cardiovascular workouts.
The added external weight provides beneficial mechanical stress to the skeletal system, stimulating bone health. Bone tissue responds to load-bearing forces by increasing bone mineral density (BMD), mitigating the natural decline that occurs with age. Studies show that exercising with a vest loaded up to 8% of body mass can help attenuate bone loss or even increase BMD, particularly in populations concerned with osteoporosis.
Applications in Sensory Regulation
Weighted vests serve a therapeutic purpose by providing a calming sensation through deep pressure stimulation (DPS). The constant, gentle pressure across the torso mimics a hug, which helps to activate the parasympathetic nervous system. This effect promotes a sense of security and regulation in the wearer.
This deep pressure input is commonly utilized for individuals with conditions like Sensory Processing Disorder (SPD), Autism Spectrum Disorder (ASD), or Attention-Deficit/Hyperactivity Disorder (ADHD). For these users, the vest helps organize their sensory system, leading to improved focus and attention-to-task. The calming proprioceptive feedback can also help reduce self-stimulatory behaviors and lessen feelings of anxiety.
Safe Selection and Usage Guidelines
Selecting the correct weight is necessary for maximizing benefits and preventing injury, particularly to the joints and spine. For general fitness and walking, experts recommend that the vest weight should not exceed 5% to 10% of the user’s total body weight. Beginners should start at the lower end of this range, such as 5%, to allow the body to adapt gradually.
For advanced users engaged in intense strength or conditioning workouts, the load may progress up to a maximum of 20% of body weight, but this requires prior experience and excellent form. The vest must fit snugly against the torso to ensure the weight is distributed evenly across the trunk. This prevents shifting that could throw off balance or strain the back, as a poor fit compromises posture and increases injury risk.
Gradual progression is essential; users should not immediately attempt high-impact activities like running or jumping with a full load. Initial sessions should be short, allowing the body to acclimate to the altered biomechanics. If pain, joint discomfort, or significant changes in natural gait occur, the weight must be reduced or the vest temporarily removed.