What Happened When Our Writer Wore a Weighted Vest for a Week Straight
Not so niche as they once were, weighted vests are now a regular part of many a gym-goer’s fitness routine. Whether you’re a sometime CrossFitter who uses them for Hero WODs or just want to add muscle to your garden workouts, the extra weight (usually about 5-20kg) provides a quick way to burn extra calories and build more strength.
But what about the hours outside of your training sessions? Could a weighted vest optimise your time in the office, on the commute and hanging around the house? To find out, I strapped one on for a week straight.
What the Science Says
Weighted vests weren’t invented simply to add a little puff to your pull-ups. Unsurprisingly, they have their origin in the military and elite police divisions, where they were used to simulate the extra weight of body armour and equipment during training exercises. It’s why the most popular style of vest is a ‘plate carrier’ – which uses two slabs of sheet metal that slot into pouches in the front and in the back. (PSA: they are not bulletproof.)
Perhaps the most scientific of forces is at play here: gravity. Or, to go further, ‘gravitostat’. The gravitostat theory states that there is an innate scale inside all of us, one that monitors how much we weigh and endeavours to keep our fat mass in balance. When this theory was originally tested on mice in 2018, researchers saw that making obese rodents think that they were heavier led to greater weight loss.
More recently, a study by the University of Gothenburg found that the same effect could apply to us humans. They put 69 slightly overweight subjects in a weight vest for at least five hours a day and found that, just by wearing it, weight loss exceeded the expected levels linked to the average rate of regular exercise.
How We Trialled It
I decided to keep things simple. I put on my 10kg vest when I woke up, wore it all day, and only took it off when I climbed back into bed. This included all the activities of my normal day-to-day. Walking the dog is something I have worn my vest for in the past, so that felt fairly normal. Commuting to work was not normal. Sitting on the Gatwick Express in what looks like a bulletproof vest attracted some looks. Likewise, walking around our central London offices in the vest meant I spent a good deal of my time explaining to colleagues quite what I was doing. Standing on the sidelines of my eldest son’s football game in a stab vest also seemed a bit excessive.
The Men’s Health Verdict
Yes, I felt a bit silly to begin with. But the benefits are undeniable. In seven days, I lost a total of 1.25kg. I did one workout, but the rest we could put down to my gravitostat freaking out that I was suddenly 10kg heavier than normal. I was certainly tired by the end of the day and I slept better as a result, which was nice. Another unexpected plus was that my posture was instantly improved. Being suddenly heavier made me conscious of walking and sitting straight, as leaning or slumping put too much weight through my back and core.
When I turned up for work in the office the following week without the vest, people stopped me in the corridors to ask why I wasn’t wearing it any more. It had become ‘my thing’. Should you make it your thing? Perhaps, but with some caveats. Wear a vest when you’re working from home or going for a walk, but leave it at home when you go to the office or on the school run. You’ll get the extra calorie burn and save yourself double takes. That’s something we could all do with a load less of.
Is Wearing a Weighted Vest Good for Walking?
When it comes to walking, wearing a weighted vest has its benefits. In fact, it could increase our energy expenditure by up to 40% (depending on the weight used) according to a study published in Medicine & Science in Sports & Exercise. Plus, if you have goals of improving your VO2 max, a study conducted by the University of New Mexico found that using a weighted vest can enhance fitness when including slow treadmill walking. So, it might be time to upgrade your walks.
The Best Weighted Vests
Adjustable Weight Vest (20KG)
For those looking to build some serious muscle in and outside of the gym. The removable 1kg metal weights fit securely into 18 pockets on the front and back of the vest while a snug, secure fit holds them close to your body for comfort.
A broad range of weight options means you can level up the resistance as you grow stronger. A contoured shape and padded shoulder straps make this a comfy option for longer runs and workouts.
Tactical Weighted Vest
Rugged and robust, Bulldog's tactical weighted vest is made from ultra-durable water-resistance 500D nylon and aerospace mesh to provide a comfortable fit. Additional padding gives the lightweight weighted vest additional airflow to your body. Adjustable tension straps help you fit it your body size. Additional plates can be purchased for the tactical weighted vest here.
G-Vest
The G-Vest+ is constructed a little differently to the other options in this edit. Its weight is built into the design – spread out evenly – rather than added via plates, making it feel just that bit lighter than its 4.5kg.
Shoulder straps and side-cinch pulls allow for a custom fit, while a companion Omorpho app offers workouts that you can use while training.
Weighted Vest (15kg)
Turn up the resistance on bodyweight exercises and make strength gains quickly at home with this adjustable, ergonomic and comfortable weighted vest from Jordan.
Bulldog Gear 20kg Weight Vest
This adjustable weighted vests uses interchangeable weights to help you find a weight that suits your strength and fitness. With an ergonomic fit and secure attachments, it's the ultimate weighted vest — whether you're grinding out runs or sweating through a WOD.
Adjustable Weight Vest
For upgrading your workouts affordably, this adjustable weight vest ranges from a novice-friendly 6kg to a slightly more testing 10kg via four 1kg plates, which are evenly distributed across your chest and back.
The anatomic cut-out shape allows for a good range of motion, making it well-suited to moves such as pull-ups. Its low price point also means it’s a great option if you’re just starting out.
Small Gym Backpack (25L)
Before weighted vests, there was another way to add some bulk to your body weight: rucksacks. This rugged option comfortably holds 15kg, and has adjustable chest and waist straps, too.
Water-resistant and with plenty of pouches and zip pockets, you can pack your life into it – along with the optional 10kg dumbbell or plate. A good option for any expeditions or camping trips.
Outry Tactical Weighted Vest - 2 EVA Ballistic Plates Included
Go black-ops on your fat burn with this tactical vest. Originally designed for Airsoft, it weights just shy of 10kg, so works perfectly as an alternative to a traditional weighted vest. It's fully adjustable to fit most sizes and comes with an adjustable shoulder straps and waist straps for maximum mobility.
Adjustable Weighted Vest
This weighted vest is made of high-density thickening Oxford fabric material, is durable and can be used for a long time, with a widening shoulder and compressed sponge interlining for shock absorption.
Weighted Vest, up to 50KG Capacity
With 32 pockets for weights or sand, this customisable weight vest is perfect for those looking to build strength and burn fat.
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