Weighted Vests: STOP! (Soldier & Engineer EXPLAINS)

Summary

Tom Smoot argues that weighted vests are a tool, not a shortcut to muscle growth, stronger bones, or a particular body shape. He says research supporting many of the stronger claims—especially vest-specific benefits for bone density—is limited or inconsistent. For building muscle and bone strength, he recommends established resistance exercises instead.

A vest makes walking or hiking more strenuous, increasing the work your heart and lungs do and the calories you use. It may help someone reach Zone 2 intensity: breathing harder while still able to talk, but not sing. However, added weight also increases compressive forces on the body, which may raise the risk of joint or other orthopedic problems.

Practical guidance and safety tips

• Use a vest only if it helps you exercise more consistently. Walking without one is still worthwhile.
• Start light: The video gives 5–10% of body weight as a general upper starting guideline.
• Stick to walking or hiking. Avoid running and high-intensity interval training while wearing a vest.
• Increase weight gradually over weeks, not days.
• Skip the vest if you have back, neck, shoulder, or joint pain, and consult a doctor.
• For strength and bone health, prioritize resistance exercise such as lifting, squats, lunges, Pilates, or body-weight training.
• If you want to add a small load, the presenter suggests alternatives such as a backpack with books.

The video also cautions against marketing that targets women’s concerns about menopause, bone density, and appearance. A vest is not a guaranteed way to prevent bone loss or achieve a particular physique.

Presenters and sources

• Tom Smoot (introduced as Thomas Smoot), biomedical engineer and former special operations soldier.
• An unnamed orthopedic research paper on spinal forces under load, which Smoot says he studied in graduate school. He says a link is shared in the video.
• Experts are referenced generally for Zone 2 exercise and resistance training, but no individual experts are named.