Are Weighted Vests Worth It?
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Weighted vests aren’t just for bodybuilders anymore. In Singapore and across Southeast Asia, more casual fitness enthusiasts are strapping them on — for walking, running, home workouts, and even cycling.
But do they really help? Or are they just another fitness fad?
Let’s break it down with real science.
What Is a Weighted Vest?
A weighted vest adds evenly distributed resistance to your torso — usually 5 to 15kg — without limiting movement. Unlike ankle weights or dumbbells, it lets you train hands-free while enhancing your body’s workload.
cubeRpedia carries TITAN Weighted Workout Vests ranging from 5kg to 15kg — a perfect range for beginners and intermediate users.
1. Walking with a Weighted Vest
Walking is already a great low-impact exercise. But research shows that adding a vest increases calorie burn and bone strength.
A 2017 study in the Journal of Strength and Conditioning Research found that walking with a vest equal to 10% of your body weight boosted calorie burn by up to 13% compared to walking without added weight.
Another study from The Journal of Applied Research found that walking with weight increased bone mineral density in pre-osteoporotic women — a valuable benefit for long-term joint and bone health.
Best for:
- Daily walkers
- Stair climbers
- MRT commuters looking to train during transit
2. Jogging or Running
Running with a vest is more advanced — but effective. It improves aerobic capacity, VO₂ max, and muscle endurance.
A 2012 study in the European Journal of Applied Physiology found that short-term vest training during treadmill runs improved oxygen efficiency and power output in trained athletes.
But caution:
Vests over 10% of body weight can increase knee and ankle stress, especially for new runners or those with joint issues.
Best for:
- Short jogs (15–20 mins)
- Hill sprints
- HIIT runners building explosive power
3. Strength Training / Home Workouts
This is where vests shine. They add natural resistance to:
- Squats
- Push-ups
- Lunges
- Core work
- Functional movement (e.g. climbing stairs or burpees)
A 2020 review in Sports Medicine Open concluded that weighted vest training improves strength and muscle activation in compound movements, especially for beginners.
Best for:
- At-home workouts
- Stair climbs
- Urban mobility challenges
4. Cycling — Can You Use a Weighted Vest?
This one’s tricky.
Vests can help improve aerobic output during indoor cycling or stationary bike workouts. But outdoor cycling with weight may affect balance and posture, especially during turns or long-distance rides.
According to a 2021 NSCA position paper, weighted vests are not recommended for high-speed cycling due to shifting center of gravity. However, they can be useful in static bike training to improve muscular endurance.
Best for:
- Stationary bike training
- Cyclists building uphill strength off the road
5. Risks & How to Avoid Them
Like all gear, a vest can cause issues if misused:
❌ Too heavy, too soon: Start with 5–8kg, max 10% of your body weight
❌ Bad posture: Look for a vest with a snug, even fit (like TITAN’s slim-cut design)
❌ Overuse: Use only 2–3x per week if you're new to weighted movement
6. Beginner Tips
- Start slow: try 10–15 minutes per day
- Use during walks, stairs, or simple bodyweight workouts
- Pair with mobility work or stretching
- Always secure it snugly — loose straps = joint pressure
Why TITAN Weighted Vests Work
cubeRpedia carries 5KG to 15KG TITAN Weighted Workout Vests, made for urban, casual use:
- Slim, breathable design
- Evenly distributed weight
- Durable for both indoor and outdoor workouts
- Great for walkers, trainers, and weekend joggers