Weighted Vests and Rucking: Fitness Fad or Functional Tool?
By Dr. Sarah Crawford, PT, DPT, Founder of Anchor Wellness Center
In the ever-evolving world of fitness trends, weighted vests and rucking have gained significant attention. From social media influencers to seasoned athletes, many are embracing this form of resistance training. But is it worth the hype? Let's delve into the benefits, considerations, and potential drawbacks of incorporating weighted vests into your fitness routine.
Photo courtesy of dickssportinggoods.com
What Are Weighted Vests and Rucking?
A weighted vest is a wearable garment designed to add extra weight to your body, thereby increasing the intensity of physical activities. Rucking involves walking or hiking with a weighted backpack, a practice rooted in military training but now adopted by fitness enthusiasts for its simplicity and effectiveness.OsteoboostGQ
The Potential Benefits
1. Enhanced Cardiovascular and Muscular Endurance
According to a study out of Innovation in Aging, changes in lower extremity physical function (gait speed, chair rise, stair climb) did not differ between groups tested in this randomized control trial, however, quadriceps strength, power and muscle quality were unchanged in Diet+Vest compared to the diet only group. These initial results indicate there may be a beneficial effect of weighted vest use for preserving muscle strength/quality independent of muscle mass retention specifically when during calorie deficits.
2. Bone Density Improvement
For postmenopausal women, maintaining bone density is crucial. Studies have shown that long-term use of weighted vests during exercise can help prevent hip bone loss, offering a non-pharmacological approach to osteoporosis prevention. According to Journals of Gerontology, a 5-year program of weighted vest plus jumping exercise maintains hip BMD by preventing significant bone loss in older postmenopausal women. What’s even more interesting about this research is that it demonstrated long term adherence and compliance, suggesting sustainable benefits long term.
3. Increased Caloric Burn
According to a paper by James McCorminck out of the University of New Mexico, using a weighted vest can increase the metabolic costs and relative exercise intensity of slow graded treadmill walking. A 5% increase in body mass can increase metabolic costs and relative exercise intensity with no significant increase in perceived exertion. The additional weight from a vest increases the energy expenditure of physical activities, aiding in weight management and fat loss. This makes it a valuable tool for those looking to enhance their metabolic rate and overall fitness, the main takeaway from this paper being you need at least 5% of body mass additional weight.
4. Improved cardiometabolic risk factors
According to the Journal of Exercise Science and Fitness, in a randomized control trial, the group who performed weighted vest circuit training demonstrated significant improvement in body composition, reduced serum resistance, and lowered insulin resistance, reducing cardiovascular disease risk factors in normal-weight obese women. These results could inform and enhance the treatment and management of obesity-related cardiovascular and metabolic disorders.
Photo courtesy of amazon.com
Considerations Before You Strap In
1. Start Slow and Progress Gradually
Introducing a weighted vest should be a gradual process. Begin with a vest that adds 3-5% of your body weight and increase the load as your body adapts. This approach minimizes the risk of injury and allows your musculoskeletal system to adjust appropriately. Starting with just a couple minutes to several hours will also help reduce risk of injury.
2. Monitor for Joint and Back Discomfort
While weighted vests can be beneficial, they may not be suitable for everyone. Individuals with pre-existing joint issues or back problems should consult a healthcare professional before incorporating weighted vests into their routines, as improper use can exacerbate these conditions.
3. Ensure Proper Fit and Comfort
An ill-fitting vest can lead to chafing, restricted movement, and discomfort. Selecting a vest that fits well and allows for a full range of motion is essential for safe and effective workouts. If you feel pain in your neck or shoulders following use, you’re likely not fitted correctly or wearing too long.
AWC Expert Insights
Dr. Jacob Meyer, PT, DPT, emphasizes the importance of individualized assessment and fit:
“While weighted vests can offer significant benefits, it's crucial to evaluate each person's unique needs and goals. Gradual integration and monitoring are key to maximizing benefits and minimizing risks.”
Evan and Kristen Johnson of Ascend Performance personally love using weighted vests. They share: “I think weighted vests can be a very useful tool for fitness. They add resistance to any calisthenic exercise, benefiting anyone from athletes to seniors. Even just walking in one is great for strengthening the back, core, hips, and legs. I love using mine.”
Final Thoughts
Weighted vests and rucking offer a practical means to enhance physical fitness, particularly when integrated thoughtfully into an exercise regimen. However, they are not a one-size-fits-all solution. Assessing individual health status, fitness goals, and proper usage is essential to reap the benefits while minimizing potential risks. As always, consistency is key. As you noted in the studies presented above, the results took years of consistent practice to achieve and should be applied to use here.
Remember: Consult with healthcare or fitness professionals before starting any new exercise program, especially when introducing additional resistance like weighted vests.
