Beth Bradford
Sep 1, 2025
Curious if weighted vests actually help with calorie burn, fat loss, or strength? Here’s what the science says about rucking, running, and longevity.
Weighted vests have been around for decades, popularized by the military (where “rucking” meant carrying heavy packs on long marches) and later adopted by CrossFit workouts like the famous “Murph.”
The idea is simple: by strapping on extra pounds, your body works harder, supposedly helping you burn more calories, lose fat, and build strength. But do weighted vests live up to the hype? Let’s dive into the science.
Do Weighted Vests Burn More Calories When Running?
A 2021 study tested 17 recreational runners with no vest, a 5% body-weight vest, and a 10% body-weight vest.
Key Findings:
A 10% vest increased calorie burn by about 5%.
The 5% vest made almost no difference.
Extra weight shifted the body toward burning carbs, not fat, at harder intensities.
Real-world numbers: if you burn 350 calories in 30 minutes, you’d burn about 17 extra calories with a 10% vest.
Takeaway: Weighted vests modestly increase calorie burn while running, but not enough to be a fat-loss miracle.
How Do Weighted Vests Affect Walking?
In a 2022 study on CrossFit athletes wearing competition-style vests (20 lbs for men, 14 lbs for women):
Flat walking: Almost no difference in calorie burn or heart rate.
At a 10% incline: Both men and women burned about 3 extra calories in 5 minutes.
Running for 30 minutes: Men burned ~27 extra calories; women ~11.
Takeaway: Unless you’re walking steep inclines or running, a weighted vest won’t drastically increase calorie burn.
What About Heavy Backpack Loads?
A classic 1980s study tested men carrying a 44-pound backpack while walking and running.
Results:
Oxygen use (energy cost) rose significantly at all speeds.
Smaller men were hit harder by the same load.
Walking became less efficient than running at slower speeds when carrying weight.
Takeaway: Yes, heavy loads burn more calories—but we’re talking about military-level loads, not your average fitness vest.
Can Weighted Vests Help With Fat Loss?
A 2020 clinical trial in The Lancet tested whether wearing extra weight all day triggers fat loss through the body’s “gravitostat” system.
Who: 72 adults with mild obesity.
What: Wore either a heavy vest (~20–25 lbs) or a light vest (~2 lbs) 8 hours a day for 3 weeks.
Results:
Heavy vest wearers lost about 3 lbs of fat.
Muscle mass was preserved.
Some experienced soreness, swelling, or joint pain.
Takeaway: Long-term daily use may nudge fat loss—but it’s uncomfortable and not a substitute for exercise or nutrition.
Do Weighted Vests Benefit Older Adults?
For older adults, calorie burn isn’t the only goal. Strength, balance, and mobility matter more.
A 2022 randomized trial tested weighted vests combined with vibration platform squats in adults aged 60–80.
All groups gained muscle and strength.
Only the combined vest + vibration group improved balance and functional mobility (measured by the “timed-up-and-go” test).
Takeaway: Weighted vests may support fall prevention and longevity when paired with the right training.
The Real Benefits and Drawbacks of Weighted Vests
Benefits:
Modest increase in calorie burn during running or incline walking.
May trigger fat loss if worn daily for long periods.
Can improve strength, balance, and functional mobility in older adults.
Adds intensity to bodyweight workouts like squats, lunges, or push-ups.
Drawbacks:
Extra calorie burn is modest (10–30 calories per half hour).
Shifts fuel use toward carbs rather than fat.
Can stress joints, especially in older adults or on hard surfaces.
Long-term wear may cause soreness or ankle swelling.
Final Word: Should You Use a Weighted Vest?
Weighted vests aren’t a magic bullet for weight loss. They won’t dramatically increase calorie burn unless you’re pushing intensity. But they can be a useful tool for:
Runners looking to increase training load.
Hikers preparing for long treks with packs.
Older adults wanting to maintain balance and mobility.
Anyone who wants to make bodyweight training more challenging.
Use them strategically, not as your primary fat-loss strategy. And if you buy one, don’t splurge—many quality vests are under $50.