A Weighted Vest: Yes or No? How About Maybe.

File this under fitness trends that are currently having a moment: the rise of the weighted vest has boarded the trendy fitness train.

I’m not sure if it’s the increasing (and long overdue) conversations around menopause and perimenopause, being middle-aged myself, or the swarm of influencers and podcast personalities strapping on vests for their hot girl walks—but lately, weighted vests are everywhere.

I’m out walking almost daily, and on nearly every walk, I see at least one person wearing a weighted vest. Personally, I love to see it—and I love to wear one myself—but it does beg the question…

Should you use a weighted vest? And is it worth the investment?

Yes? No? Well, the clear answer is: it depends. So… maybe?

Keep in mind, this is strictly an opinion piece—mine, of course. As a certified personal trainer, group fitness coach, and menopause specialist, I’m sharing thoughts based on personal experience, professional education, and years of working with women in all stages of life.

But first, in case you haven’t caught wind of the trend: what is a weighted vest?

A weighted vest is exactly what it sounds like: a vest or pack you wear that has weight built into it, either through weighted plates or removable weighted inserts. It adds resistance to whatever movement you’re doing—most often walking, but also hiking, running, bodyweight exercises, and even everyday tasks.

Though it seems to have caught on overnight, wearing a weighted vest isn’t actually new at all. Adding load during movement is a training style called rucking, which originally comes from military training where soldiers would march long distances carrying loaded packs (aka rucksacks). Over time, rucking has been embraced by the fitness community as a way to build strength and endurance (among other things that we’ll get into).

More than likely, you’ve already done some version of rucking without realizing it:

• Ever worn a heavy backpack across the college quad? That’s rucking.

• Carried your kiddo in a baby carrier or wrap? Rucking.

• Hustled (or strolled) through the airport with your carry-on on your back? Also, rucking.

Why the recent buzz?

A lot more women are learning about the benefits of strength training during perimenopause and menopause—especially for maintaining muscle mass and bone density. That, along with the usual cycle of the latest social media trends and gear-driven fitness marketing, the weighted vest is having a moment. As more people talk about longevity, resistance training, and functional strength, it’s no surprise that the weighted vest has suddenly become so popular.

The benefits seem to be pretty fantastic…

Weighted vests are a great way to increase:

• Muscular strength and endurance

• Cardiovascular capacity

• Core engagement and stability

• Challenge and resistance to an exercise you’re already doing

And, they help combat the loss of muscle mass and bone density.

All good things, right? Absolutely!

Should you drop everything and buy one?

Maybe? It depends.

I like using a weighted vest to add challenge to my walks. Walking is one of the most accessible and sustainable forms of movement. And while I no longer run, strapping on a vest is one way I can dial up the intensity.

That said, I walk nearly every day—but I probably use a weighted vest less than a third of the time. It’s just one way I switch up my walks. Between power walking or a slower, leisurely walk while listening to a podcast, the vest is one of several ways I adjust based on my mood or intention.

So again, the question becomes: is a weighted vest necessary?

This is where the conversation gets a little muddy. And, popular opinion, might not be as popular as the trend makes it out to be.

If we’re looking purely through the lens of strength development—the answer is no.

Because it’s not an either/or but it’s a both/and.

Yes, you can use a vest to add challenge to your walks or bodyweight movements like squats, push-ups, and lunges—and that’s a solid way to increase intensity. But when it comes to strength and resistance training, if you opt for a weighted vest walk instead of strength training, you are doing yourself a disservice. The weighted vest is a bonus to add to your routine, but it is not a replacement.

If you have access to dumbbells and/or kettlebells, I recommend you start there. From a muscular strength perspective, free weights offer more versatility. You can hold weights in different positions depending on the movement, adjust the load according to your body’s needs, and progress over time in smaller, more manageable increments.

With a vest, the weight is evenly distributed and strapped to your torso, which works well for some exercises but can feel awkward or limiting for others. Plus, you’re often locked into a single weight unless you invest in an adjustable vest—which can get pricey.

The truth is—walking with a vest is a great way to work on muscular strength and endurance, but it is not a substitute for strength training.

If your goal is to build strength, maintain muscle, or increase intensity, using free weights or kettlebells will often give you more value, flexibility, and long-term benefits.

Yes, a weighted vest adds load. Yes, it increases intensity. But it’s not the same as intentionally lifting weights through a full range of motion, with progressive resistance and thoughtful programming. Strength training isn’t always about “making things harder”—it’s about building and maintaining muscle, supporting bone density, improving balance and mobility, and increasing resilience across your entire body.

Weighted walking can absolutely complement your routine—but it cannot and should not replace true resistance training.

If your goal is to get stronger, support your metabolism, actively work against the loss of bone density and muscle mass, plus move well through every season of life, picking up dumbbells or kettlebells is still the gold standard.

A weighted vest will add a little more resistance to your cardio routine, but traditional strength training is what lays the foundation.

But, I still want one.

This is not a post to say a vest has no place. Nuance and autonomy are my homies for life. And, I fully support you in making your fitness work for you.

If you don’t have easy access to free weights and want to add intensity and load while walking, a vest is a perfect addition to your fitness routine.

If you’re not doing any resistance training and going for a walk with a weighted vest is the one thing that will get you moving—please go and do it!

If you already use a weighted vest regularly, I love that for you. Keep on keeping on. I also hope you are lifting weights!

But, if you’re someone who tends to buy the latest fitness gadget only to stash it in the back of the closet a few months later, you might want to save your investment.

Focus instead on the basic foundational movement patterns of strength training (squat, hinge, push, pull, lunge, rotation, carry) as well as movement that brings you joy, helps you build healthy, consistent fitness habits, supports your long-term goals, and fits your training style—not just what’s trending on social media.

Quick Reminder:
More isn’t always better. If you’re experiencing pain, recovering from injury, or haven’t built a strong foundation of bodyweight strength, a weighted vest might not be the best starting point. (More on this in a future post.)

TL;DR Summary:

• Weighted vests can be a great tool for increasing intensity, especially in walking and bodyweight movements.

• They are not a replacement for strength training. If you want to do both, I love that. A weighted vest is a great supplement to your routine but please, do not skip out on the weights.

• Like all things in fitness: nuance, context, and listening to your body always matter.

(side note that I would be remiss not to tell you and save you some $$$: if you really must have one, you can also use a backpack with a couple of hefty books tossed in and tada! you’ve got a weighted vest!)