Weighted vests are having a moment—and for good reason. Celebrity trainer Gunnar Peterson, C.S.C.S., says adding as little as 5–10% of your bodyweight can immediately increase the physical demands of everyday moves. Research shows weighted-vest walking boosts calorie burn, elevates heart rate, and improves cardiorespiratory fitness compared to bodyweight exercise alone.
It’s part of a bigger trend across the industry. As AARMY co-founder and elite coach Akin Akman puts it, “Most people think bodyweight training is for beginners. But when it’s structured with intention, it becomes a fully functional, comprehensive workout that builds speed, agility, elasticity, strength, and power.” Weighted vests plug directly into that mindset—turning simple movements into athletic, high-return training.
How Weighted Vests Change the Way Your Muscles Work
“When you add even a modest load, your muscles, heart, and lungs have to work harder every step and every rep,” Peterson explains. Because the weight wraps around the torso—rather than hanging from the shoulders—your core and postural muscles stay active the entire time. That can translate to cleaner movement mechanics and stronger lifts over time.
There’s also emerging evidence that consistent vest use may help protect bone density during weight loss, since the skeleton responds to even small increases in mechanical stress.
Weighted Vests vs. Traditional Lifting: What’s the Real Difference?
According to Peterson, barbells and machines still rule for building maximum strength. But adding a vest turns push-ups, squats, lunges, and step-ups into “whole-body strength and conditioning drills.” The load sits close to your center of mass, forcing stabilizers around your hips, trunk, and shoulders to work in every plane of motion—exactly the type of demand athletes face in real-life movement.
Related: Trainer: Why Men Over 40 Should Be Doing Box Squats for Long-Term Strength
How to Use a Weighted Vest Safely
Peterson recommends beginners stay at 5–10% of bodyweight, focusing on time under load and movement quality before increasing weight. “If your posture shifts, the set is over,” he says. Anyone with joint or spine issues should clear vest use with a clinician.
For a vest designed to stay close to your center of mass and move with you, not against you, the Aion Weighted Vest is a savvy pick. Its streamlined, compression-style build keeps weight evenly distributed across your torso, helping you maintain posture and mechanics during sweat sessions.
Weighted vests can be surprisingly discreet too—slip one under your ski jacket and you’ll build ski strength and increase the demands of every run. Mammut’s Fall Line HS Thermo Hooded Jacket makes that layering easy with its warm, low-bulk design, giving you room to move while adding extra resistance on the mountain.
Weighted-Vest Strategies You Can Use Today
If you want the benefits of vest training without changing your whole routine, start with these simple tweaks. Ten Thousand’s Merino Tech Full Zip Hoodie and Jogger combo is great if you’re wearing a weighted vest at the office or around the house—the odor-resisting merino fibers help regulate temperature and keep you comfortable as you move through your day.
- Start with walking. Research shows weighted walking meaningfully increases caloric expenditure without major strain.
- Climb stairs in a vest. A small load makes stair work a mini interval session.
- Add a vest to bodyweight basics. Try push-ups, lunges, or step-ups for an instant strength and conditioning upgrade.
- Use it for short bursts. Even 10–15 minutes spread throughout the day can elevate total training stress—without adding another gym session.
Bottom line: These small upgrades stack up—turning everyday movement into measurable improvements in strength, endurance, and overall conditioning.
Related: I’m a Trainer: New Research Shows Short Bursts of Activity Could Help You Live Longer
