We're Weighing in on Weighted Vests

If you’ve been out for a walk recently, you’ve probably seen someone walking or running by with what appears to be a tactical vest on. How exciting! You’ve just been exposed to 2025’s biggest fitness trend: the weighted vest.

These vests look intense, but the idea is pretty simple - you strap on extra weight to make your everyday movement a little more challenging. Some say weighted vests can:

• Improve bone density

• Build strength and muscle mass

• Boost endurance

• Increase calorie burn

• Make you look like a tactical badass

But here’s the catch: the research doesn’t exactly back all of that up. Weighted vests aren’t a magic solution for stronger bones or muscle mass. If that’s your goal, good old resistance training like what we do at Evolved, is still your best investment. 

That said, as a tool, weighted vests can have benefit. A general rule of thumb: keep the weight around 10% of your body weight. That’s enough to add some challenge without feeling like you’ve signed up for an episode of Survivor.

So when do they shine?

• Dog walks or family strolls: If you’re walking at a slower pace but still want to get more bang for your buck from those steps, a vest can add just enough intensity without ruining the vibe.

• Prairie living: for me personally, moving from a very hilly NW neighbourhood to the flat SE suburbs, has me using a weighted vest on walks. It lets me step right out the door instead of needing to drive somewhere hillier to feel challenged.

• Hike training: If you’ve got a mountain adventure planned, a vest is a great way to mimic the feeling of carrying a pack. It helps prepare your body for those long climbs so your first hike doesn’t end in regret. This is also applicable for travelling with big bags or suitcases.

  
  

Bottom line: weighted vests aren’t a magic fix, but they are a clever way to make your walks work harder for you. If your ultimate goal is to increase your strength and maintain bone density - we’ll see you in the studio!