09/01/2025
Good morning ☀️
I’ve had conversations with a couple clients lately about weighted vests. I purchased one about a month ago bc I wanted to be able to “weigh” in with my professional opinion on this new trend 😅. I went for a cheap Amazon model, knowing most of us don’t want to shell out $300+ for an upgraded version. (I am not a fancy “influencer” 😎 so I won’t be linking any specific brand).
Overall, I think this can be an awesome tool for your fitness journey, but I did want to share a few thoughts and tips 💭🤓
1) I do think the structure and fit matters. The zip up, compression type would probably be a bit safer, although this version works just fine with a few intentional adjustments.
2) The general consensus is to use about 10% of your body weight. This is NOT going to feel like lugging around a heavy backpack full of books, but it IS going to change your body mechanics and muscle activation. That’s the point- that’s how it’s helping you get stronger! 💪🏻
3) With that in mind, if you are having any neck/shoulder/back pain, this is NOT the time to start! Shoot me a message and let’s talk and figure out what is going on so you don’t exacerbate the problem by adding more stress to the situation.
4) This is not a set-it and forget-it. While the weight should be light enough that you don’t need to give it a lot of exertion to carry, to avoid injury, you should be mindful of a few areas where attention is needed. Your head staying aligned over the center of body (not hanging forward). Your shoulders pulled slightly back (not up towards your ears). Your core engaged and drawn in (to protect your lower back and SI joint).
5) Cinch the vest around you as tightly as possible, so it hugs your body and doesn't flip flop around on you.
6) Start with small doses and monitor how your body feels!
✨As always, feel free to reach out with any questions or concerns!✨
