Madison Woiten for Real Simple
At any stage of your fitness journey, workouts can begin to feel like a mundane task. And much like any task, I’m always seeking ways to maximize efficiency. Enter the weighted vest. You’ve likely spotted these on social media, including Real Simple’s Instagram, and pondered their true impact on a workout. (I had the same thoughts!) So, I turned to my trainer, Miriam Fried, the founder and head coach of MF Strong, to get the inside scoop.
Fortunately for me, as I had already purchased a 12-pound version to test, Fried is a strong advocate for weighted vests. “One of the reasons I’m a fan of weighted vests is their versatility—they can significantly enhance workouts you’re already familiar with!”
Fried advises that as long as you’re “gradually introducing the weight and intensity,” a weighted vest can be an excellent supplement to your workout regimen. “You can boost cardiovascular intensity with it on walks, increase the load on strength exercises like lunges, push-ups, or pull-ups, and even serve as an alternative if you can’t grip dumbbells or heavy weights,” she explained.
As a devoted advocate for walking as a form of exercise, I was thrilled to learn that weighted vests could enhance the cardio aspect of my walks. “Just like any exercise, beginning with a slow pace and gradually increasing weight and intensity over time is crucial,” Fried advises. With this in mind, I decided to take my new vest on a brief, 30-minute walk around the neighborhood with a coffee in hand, to gauge how it would feel before fully committing to a full workout.
The vest was surprisingly comfortable and effortless to wear. The armholes were generously sized, ensuring no discomfort, and the weight was evenly distributed, preventing any pressure on my shoulders. Its unobtrusive design allowed it to be worn beneath a sweatshirt. It was so quiet and stable during movement that the first time I wore it, I nearly forgot it was there.
I anticipated a feeling of added weight and fatigue, but it was far subtler—akin to increasing your treadmill’s speed by just 0.1 mph. While I typically feel more mental than physical benefits from a short walk, this time I was sweating more due to the elevated cardiovascular challenge from the extra weight.
A few days later, I took a longer walk in the park to experience a more intense workout. I aimed for 10,000 steps, which translated to about 5 miles. With the vest, climbing hills during the walk was a memorable experience; I found myself more breathless and with a slightly faster heartbeat upon reaching the summit—a sign of the desired cardio benefits.
After a few weeks of using the vest, it’s become an integral part of my workout routine. Besides using it on walks, I’ve incorporated it into bodyweight exercises like planks for added challenge. When the cold weather arrives, I plan to take it to the gym to enhance my 12-3-30 treadmill workouts.
If you’re considering a weighted vest, Fried suggests selecting one with adjustable features. “I’d recommend a vest that allows you to easily add or remove weight,” she notes, “This way, you can start light and gradually increase the load.” Also, look for a vest that can be customized to fit your body; most come with adjustable chest straps to ensure comfort and stability.
Ready to jump on this trend? Explore various weighted vests with different designs and weight options on Amazon to supercharge your walks and workouts.
