Weighted vests are no longer exclusive to military personnel or elite athletes; they have become a mainstream option for people looking to enhance their workouts. However, brands are now elevating the concept of weighted gear with an intriguing twist—weighted clothing.
These innovative products incorporate small weights sewn into leggings, shorts, t-shirts, and tanks, adding extra resistance ranging from half a pound to three pounds. While they may offer a more comfortable way to increase resistance, do they actually accelerate your fitness journey? Experts weigh in.
Expert Opinions: Meet Shannon Ritchey, DPT, the founder of Evlo Fitness and host of the Dr. Shannon Show podcast. Also featured is Rachelle Reed, PhD, an exercise physiologist and Head of Scientific Research and Science Communication at Therabody.
Are Weighted Clothes Worth It?
While weighted clothing may seem heavier than your standard workout gear, the added weight is relatively modest. The differences in resistance are small compared to daily fluctuations in body weight influenced by various factors.
Rachelle Reed points out, “Fluctuations can be normal; for example, you might weigh three or four pounds less in the morning than you do at night due to food and hydration.”
Although experts don’t anticipate these garments to significantly aid in strength or weight loss objectives, there hasn’t been extensive formal research on the effectiveness of weighted clothing yet. Shannon Ritchey notes, “We can extrapolate from existing studies on weighted vests to draw conclusions.”
Several studies involving weighted vests have shown minor improvements in muscle strength and calorie expenditure, but only in specific contexts. For example, a study from Wake Forest revealed slight increases in bone density among older participants who wore vests weighing 20% of their body weight for several hours a day.
In short, a slight increase in weight isn’t likely to yield significant changes in your fitness goals. If the added resistance is minimal, the benefits will likely be minimal as well.
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According to Ritchey, “The weights are too light to produce significant changes in muscle tone or bone density.”
Potential Benefits in High-Repetition Workouts
On the flip side, weighted clothing can be useful for boosting muscular endurance through high-repetition workouts. For those who enjoy Pilates or barre, adding these garments might feel similar to integrating ankle weights, significantly increasing the challenge.
Rachelle Reed explains, “In workouts involving many repetitions with light weights, even a slight increase in stimulus—like a two- or three-pound weight—can make a noticeable difference.” However, it’s important to note that conclusive data supporting this is still limited.
Should You Try Weighted Clothing?
If you’re curious about weighted clothing, feel free to experiment with it. The potential upsides might be more mental than physical. “These products can re-engage your motivation or add variety to your routine,” notes Reed. If wearing them makes exercise feel more appealing, they might be worth trying—just keep them as a supplementary tool rather than the primary method for improving strength.
Moreover, the slight extra weight should not significantly impact your balance or risk of injury. If you find them affordable and appealing, give them a chance. However, don’t expect miraculous transformations; the best results usually come from established resistance training methods.
If you’re set on adding weight to your workouts, investing in heavier options like weighted vests will likely yield more substantial results. Below are a few recommended vests:
Cori Ritchey, C.S.C.S., is the fitness editor at Women’s Health, and also a certified strength and conditioning coach as well as a group fitness instructor. She has reported on topics related to health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
