"Should I Try A Weighted Vest?"

In case you've missed it, rucking is having a huge moment now.

Rucking is walking a set distance while carrying weight in a backpack, based on military "ruck marching," in which weight is carried in a "ruck sack."

Rather that carry a backpack, some people are using weighted vests.

The question came up in a personal training group last week--"Is it worth getting a weighted vest?"

It depends on your goals

A soldier who's going to have to run with a load of equipment needs to train accordingly.

The clients in my group were more interested in building bone density.

The evidence for weighted vests in the prevention of osteoporosis is very weak, at best.

As we talked about previously, bones get stronger with impact, like jumping, or from heavy strength training. Walking and running have proven to have little effect. Explosive movements with direction changes, like in soccer and tennis, are more effective.

Another scenario might be using a weighted vest for conditioning. Say you're no longer running and want to make walking more challenging by carrying a load.

A weighted vest is more effective for conditioning than strength training. A load that would strengthen your muscles would have to be so heavy that the risk-benefit equation wouldn't be worth it.

The considerations.....

⚠️ Walking/running with a weighted vest stresses your joints similarly to how extra weight would if you were overweight.

⚠️ Wearing a load can cause spinal compression injuries. It's a common injury in the military, where soldiers train carrying heavy weight. Your posture needs to be perfect when you're loading your spine.

⚠️ A weight vest is better than a backpack because the weight is better distributed.

⚠️ If you choose to try a weighted vest, start light--5-10% of your body weight.

⚠️ Some people are wearing a weighted vest for daily activities. There's an increased injury risk, should you bend or twist in certain directions.

⚠️ People with excessive curve in their upper back (kyphosis) should not wear a weighted vest due to the risk of compression fracture.
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Most people can achieve their goals without the use of a weighted vest.

Greater conditioning benefits can be gained by walking/running hills or doing speed intervals.

Strength training with heavy weight is the most effective approach to getting and keeping strong bones.

Since it's the most effective, why would you choose anything else? 😉