Are Weighted Vests Safe for Your Workout? Expert Shares How to Avoid Injury

In today’s Health Minute, brought to you by Inland Empire Health Plan, fitness experts are taking a closer look at weighted vests — a popular tool among people hoping to intensify their workouts and burn more calories. While weighted vests can be effective, specialists say there are important safety guidelines to follow to avoid injury.

Physical therapist Chris Kolba with the Ohio State University Wexner Medical Center says that when used correctly, weighted vests can help you reach fitness goals by challenging the body to work harder. However, problems arise when people add too much weight too quickly. Kolba recommends starting with very small weights and shorter distances, especially for those who plan to walk or run while wearing the vest.

He adds that before introducing extra weight, it’s best to build a solid foundation through core strengthening and basic body-weight exercises. A stronger core, he says, helps the body better tolerate the added load of a vest.

When you are ready to incorporate one, Kolba advises not to exceed 5 to 10 percent of your body weight at the beginning. Instead of jumping to heavier vests, he suggests increasing the challenge by adjusting speed, distance, or terrain. Adding hills or switching between flat land and inclines can elevate the workout without putting unnecessary stress on the joints.

Kolba’s final warning: avoid getting overly aggressive with progression. Advancing weight too fast is one of the most common causes of injury for people using weighted vests.

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