Evaluating the Safety and Effectiveness of Weighted Fitness Accessories

As the fitness landscape evolves, a new trend has emerged: the widespread use of weighted accessories, such as ankle weights and weighted vests, during everyday activities like walking, running, and even during errands. Popularized by social media influencers, these accessories promise enhanced workouts and improved fitness. However, questions remain about their safety and effectiveness.

The rise in popularity of weighted accessories coincides with a broader societal push towards achieving fitness goals, such as the often-cited target of 10,000 steps per day. Proponents argue that adding weight increases energy expenditure and cardiovascular benefits. Dr. Joshua Zadro, a physiotherapist and researcher at the University of Sydney, states, "While there is some evidence suggesting that weighted accessories can elevate heart rates and oxygen usage, the research supporting their long-term fitness benefits is limited, relying mostly on small-scale studies with short-term outcomes."

According to Professor Rob Newton, an exercise science expert at Edith Cowan University, the effectiveness of weighted vests is contingent on several factors, including the individual's weight and fitness goals. Newton notes that wearing a vest that constitutes at least 10% of body weight can increase energy expenditure. However, he cautions that there are more efficient methods for enhancing fitness. "Utilizing stairs or engaging in hill walks can provide a more significant increase in energy use without the added strain of weighted accessories," he explains.

The utility of weighted accessories also varies based on personal fitness objectives. For military personnel, training with added weight may be justified; however, for the average individual, Dr. Zadro suggests that traditional forms of exercise, such as resistance training and plyometric workouts, offer more substantial benefits for fitness and strength enhancement.

Ashleigh Ormond, a physiotherapist associated with the fitness application KIC, echoes these sentiments, emphasizing that the uncontrolled nature of walking with weights may not effectively target muscle improvement. "For strength training, a structured regimen involving three sets of ten repetitions with the right load is essential for muscle hypertrophy. Merely wearing weights during a 30-minute walk does not provide the same level of muscle engagement," Ormond remarks.

The conversation surrounding weight loss and the effectiveness of weighted accessories is equally complex. Research indicates that while wearing weighted accessories can marginally increase energy expenditure, they are not a substitute for the significant role that diet plays in weight management. Dr. Zadro asserts, "The research consistently indicates that exercise contributes minimally to weight loss, while dietary control accounts for nearly all of it."

Bone health is another area of interest when discussing weighted accessories. Although heavy lifting is known to improve bone density, the impact of wearable weights remains inconclusive. A small study noted negligible benefits when comparing bone health outcomes between individuals wearing weighted vests and those who did not. Conversely, another study involving post-menopausal women indicated improved bone density during high-intensity exercises while wearing vests, though it remains unclear whether these improvements stem from the weighted vest or the exercises performed.

Despite the potential benefits, the risks associated with weighted accessories cannot be overlooked. Ormond warns that prolonged use of such weights can lead to overuse injuries and muscle imbalances. "Ankle and wrist weights can significantly alter gait and running mechanics, increasing the likelihood of muscle strains," she cautions. Furthermore, the trend driven by social media may have adverse psychological effects, particularly among women, who may feel pressured to integrate fitness into every aspect of their lives. Ormond warns, "This mentality can lead individuals to overemphasize calorie burning in everyday activities, potentially undermining their mental health."

For those considering the use of weighted accessories, experts recommend consulting with health professionals to ensure safe and effective training regimens. As the fitness industry continues to evolve, the conversation surrounding weighted accessories highlights the need for a balanced approach to exercise that prioritizes safety and overall health outcomes.