Weighted Vest (Credits: Pexels)
If you're even mildly on fitness Instagram or TikTok, you've seen someone strapping on what looks like a bulletproof vest and walking around like they're about to enter a battlefield. Spoiler alert: it's not for protection, it's for extra burn. But the real question is — do weighted vests actually help you lose fat, or is it just another flashy gimmick?
Let’s break it down.
The Science First: Does It Burn More Calories?
Yes. Adding extra weight to your body increases the energy cost of movement. A study published in the Journal of Strength and Conditioning Research found that wearing a weighted vest while walking increased calorie burn by up to 12%. Simply put, your body has to work harder to carry the load, even if the workout remains the same.
If you’re walking at 3 mph for 30 minutes, you might burn around 120 calories. Add a 10% bodyweight vest and you're now burning 135–140 calories. It’s not earth-shattering, but over time? It adds up.
What It Does (And Doesn’t) Do
It improves:
- Calorie burn (slightly)
- Cardiovascular endurance
- Muscular strength & bone density
- Workout intensity without more reps or time
It doesn’t:
- Magically burn fat off your waistline
- Replace resistance training or good nutrition
- Give you superhero abs by just walking in it
Who Should Try It?
Weighted vests can be a great tool for those who already have a fitness base. It’s particularly beneficial in bodyweight exercises like push-ups, squats, and pull-ups. They also make walking or stair climbing more effective without making it a full-blown HIIT session.
But if you're new to exercise or recovering from injury? Skip it. The extra load can mess with your posture or joints if you're not careful.
The Final Verdict
Wearing a weighted vest can increase fat burn and help you build more strength, but it’s not some miracle hack. Think of it as adding chili flakes to your workout — spicy, intense, but not the whole meal.
Want to try it? Start light — around 5–10% of your body weight — and don’t overdo it. Combine it with a balanced workout and solid nutrition, and you'll see results.
In the end, a weighted vest is a tool, not a magic wand. Use it wisely, and it can make your sweat sessions work a little harder for you.
