As fall rolls in and cooler air makes outdoor movement even more refreshing, now’s a great time to switch up your walking or running routine. One small change that can make a big impact? Adding a weighted vest.
Why Add Weight?
A weighted vest evenly distributes a small amount of extra weight across your torso, increasing resistance during normal activity. The result is a simple yet powerful way to boost calorie burn, strengthen muscles, and improve endurance—without needing to run faster or longer.
Even just 5–10% of your body weight can help increase heart rate, challenge your cardiovascular system, and engage stabilizing muscles (especially your core and hips).
Top Benefits
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Improved Strength & Endurance: The added resistance trains your muscles and joints to adapt, improving both aerobic and anaerobic performance.
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Bone Health: Extra load-bearing helps stimulate bone density—a key factor in long-term mobility and wellness.
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Posture & Core Stability: The vest encourages upright posture and engages your core to balance the weight properly.
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Efficiency in Less Time: You can get more benefit out of a shorter workout, which is perfect for busy fall schedules.
Start Smart
If you’re new to weighted movement, start light—just 3–5 pounds—and work up gradually. Walk before you run, and listen to your body for signs of fatigue in the back, knees, or ankles. Proper fit matters too: the vest should stay snug without bouncing.
Pair It with Recovery
Your muscles will be working harder than usual. Hydrate well (electrolytes help—hello, LMNT!) and stretch afterward to support recovery. If you notice increased soreness or stiffness, that’s where regular chiropractic care and mobility work can help you stay aligned and feeling great.
The Takeaway
Sometimes a little goes a long way. Adding modest resistance through a weighted vest can elevate your workouts, strengthen your body, and help you feel more powerful—all without extending your workout time.
Brittany Domier
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