As a chiropractor who uses a weighted vest for my own workouts, I’ve seen firsthand how it can boost strength and endurance. I’m Dr. Jason Valdez, and I’m here to share why weighted vests work, how I use mine, and how to avoid injuries like plantar fasciitis or shoulder strain. Let’s dive in.

What’s a Weighted Vest, and Why Try It?

A weighted vest is just what it sounds like—a vest with added weight (usually 5-40 pounds) that you wear during walks, hikes, or bodyweight exercises. It amps up resistance, making your muscles and bones work harder. It’s a solid way to build strength. Research shows weighted vests can boost bone density, improve endurance, and burn more calories—up to 8% more on a treadmill walk.

But it’s not all upside. Slap on too much weight or move sloppy, and you’re asking for knee strain or back pain.

How to Use a Weighted Vest Safely

Ready to give it a shot? Start smart to avoid the injuries I see in the clinic, like plantar fasciitis from overloading or shoulder tightness from poor posture. Here’s how:

Pick the Right Vest: Go for one with adjustable weights (5-20 pounds) so you can start light. Brands like Centr (around $70) are solid, with snug fits to avoid bouncing.

Start Small: Begin with 5-10% of your body weight (e.g., 8-15 pounds for a 150-pound person). Wear it initially for a 15-minute walk, not a full trail run.

Focus on Form: Keep your core engaged and shoulders back. Slouching under weight stresses your spine—something I learned carrying heavy packs in the Army.

Mix It Up: Use it for bodyweight moves like squats or lunges, not high-impact running.

Listen to Your Body: If your knees or back complain, lighten the load or take a break.

Who’s It For?

Weighted vests are great for the active crowd. They’re also a fit for folks looking to boost bone health. But they’re not for everyone. If you’ve got existing joint issues, like severe plantar fasciitis or hip pain, ease in slowly and pair with rehab.

My Take: Why I Like It

Back in my Army days, ruck marches with heavy loads built grit but also taught me how extra weight can stress your body if you’re not prepped. Weighted vests are like a mini version—toughening you up without the 125-pound Army pack. In the Clinic, I see folks pushing their limits, whether it’s surfing or chasing kids at Alga Norte Park. A vest can take your workout up a notch, but only if you respect your body’s limits. That’s why we’re big on prevention at Structure—pairing tools like vests with stretches or soft tissue work to avoid the aches.

Get Started and Stay Smart

Want to try a weighted vest? Start with a short walk on the beach trail, maybe 10 pounds, and build from there. If you’re new to vests, feeling creaky or simply want 1:1 guidance, make an appointment with Structure. We’ll check your form and build a plan to keep you pain-free.

Weighted Vests: A Smart Way to Level Up Your Workouts

Summer Pain Myths - Keep your Body in the Game