Do Busy Parents Really Benefit From Using A Weighted Vest?

My unsolicited two cents on the latest fitness craze taking social media (and my neighborhood) by storm.

As a parent to teen athletes in their sophomore year at high school, I find myself making numerous trips to and from sports practices.

Common sights along the way are dog walkers, e-bikers, landscapers etc. Perhaps as the weekend approaches, an occasional sign spinner promoting a sale.

Red traffic lights seem to love me, as I feel as though I hit every single one. While navigating the streets of OC, what has become more and more obvious is the current trend of women walking in weighted vests. Now to be fair, I also see men wearing them. However, I’d say the ratio of women to men is around five to one.

Yesterday a dear friend sent me a text.

“Hey, I don’t want one or anything, but what’s up with the weighted vests? What do they do?”

I literally laughed out loud. My reply was quite factual, forgetting she is practically family to me. I went full trainer mode.

If you find yourself asking the same question as my friend, see below:

When worn while power walking during a baseball game warmup, doing squats between laundry loads or pacing the sidelines at a soccer tournament, the weighted vest adds just enough resistance to turn everyday movement into low-intensity muscle-building. For moms juggling teen schedules and Target runs, it’s an efficient way to sneak in strength training without carving out time for the gym.
However, (yes, however) the benefits of a weighted vest should still be combined with weight training for the most benefits. An important note… while weighted vests strengthen core and leg muscles when worn while walking, they will not help build upper body muscle.
I do love the added benefits of increased calorie expenditure and improved cardiovascular endurance. Personally speaking, this is how and why I use my weighted vest.

What’s fueling the trend?

It’s more than aesthetics—it’s about strength, bone density and longevity. As women move through their 40s and 50s, maintaining lean mass becomes essential to preventing age-related muscle loss. Lean body mass is crucial in supporting metabolic health, especially if weight has recently been lost through dieting or medications like GLP-1s. Weighted vests make strength exercises functional and approachable, helping moms lead by example without making fitness feel like another chore. Plus, there’s a quiet confidence in walking the neighborhood loop wearing 10 extra pounds on your chest—it says, "I’m here for strong, not just skinny."

A few things to keep in mind:

While weighted vests can add intensity to walking or bodyweight exercises, they’re not a magic bullet—and for many suburban moms, they may be more trendy than truly transformative. The reality is, most vests don’t provide enough load to create meaningful muscle growth on their own. Ten to twenty pounds spread across the torso might increase heart rate or slightly improve bone loading, but it doesn’t replace progressive strength training with resistance that challenges major muscle groups. Plus, when worn improperly or for long durations, vests can strain the neck, back, or joints—especially if a person hasn’t built a solid strength foundation first.

There’s also the issue of context. Wearing a weighted vest while walking laps or doing chores might feel productive, but without a structured strength plan, it’s more of a fitness garnish than a main course. True strength gains—and the metabolic, hormonal, and orthopedic benefits that come with them—still come from progressive overload using heavier weights and targeted movement patterns. For busy moms looking for efficient, effective fitness, investing in a smart, strength-based program will deliver far more. I promise you, the results will speak for themselves. The vest might look cool, but it shouldn't replace the basics.

All that being said, I think adding a weighted vest to your fitness arsenal is a positive step. Just remember: it can never replace the basics.