Walk through Central Park or along the Hudson River Greenway and you’ll likely spot someone jogging with a weighted vest. From influencers at boutique gyms to neighbors on morning walks, people across the city are adding extra pounds to elevate their workouts. The idea is simple: add weight so your body works harder during walking, running, or strength training.
What Are Some Benefits?
There are real benefits to weighted vest training. Studies show improvements in cardiovascular endurance, calorie burn, and overall strength. For decades, the military has relied on similar methods, using rucksack training to build stamina and toughness.
The Risks You Might Not Consider
Not everyone should jump into this type of training. If you already have spinal concerns such as bulging or herniated discs, or even small misalignments, that extra load can make things worse. Quickly adding stress to the spine increases the chance of injury. Dr. Shire’s advice is simple: check in with your chiropractor before starting.
The Chiropractic Advantage
This is where chiropractic care matters. Before investing in a weighted vest (they can be pretty pricey), consider scheduling an assessment with your chiropractor.
Regular adjustments help restore proper alignment, improve range of motion, and make sure your joints are ready to handle additional stress.
Dr. Shire always takes an individualized approach with patients who are interested in weighted vest training. “We look at their current spinal health, work through any issues, and build a progression plan that respects their body’s limits while still supporting their fitness goals.”
Making Weighted Vests Work for You
Thinking of trying weighted vest training? Great—just be sure to start small. Choose a vest that weighs no more than ten percent of your body weight at first (think of toting a few grocery bags on your shoulders). You may even want to start lighter. Focus on practicing good form and making steady progress versus pushing too hard, too fast.
Schedule a Spinal Tune-up Today
Ready to explore weighted vest training? Schedule an appointment with Dr. Robert Shire to ensure your spine is ready for the extra load. Doing so allows you to enjoy the benefits of training smarter without sidelining yourself with an avoidable injury.