Do weighted vests really help you get in shape faster?

In the fitness class Jessie Syfko created for a nationwide gym chain, exercisers wear weighted vests that add a challenge to their workouts.

“People start to realize how good it feels to work just a little bit harder and a little bit smarter” without actually changing what they’re doing, said Syfko, senior vice president for Life Time gyms.

Weighted vests are increasingly showing up in fitness classes and on jogging tracks, touted by social media influencers as a way to keep bones healthy, improve performance and even accelerate weight loss. They are exactly what they sound like – vests that add resistance to the torso through pockets with removable weights.

But there's a lack of robust research on their benefits, experts say, so it's unclear how much of the hype is justified. And some people, such as seniors or those who are pregnant, should be cautious about using them.

When you think about how exercise works, the idea that a weighted vest will help you meet fitness goals like weight loss, muscle growth or preventing bone loss might make sense on the surface. Adding weight to the vest adds resistance to your everyday activities without changing up your patterns.

The vests may, in fact, offer benefits for healthy adults, experts say – although no one should expect transformative or instant results. Jeff Monaco, a certified strength coach who teaches medical fitness at the University of Texas at Austin, said while you may not lose a lot more calories during a weighted vest exercise, resistance from the vest may result in better sports performance over time.

“There are a lot of studies looking at (the weighted vest) from a speed perspective in different athletics, like soccer, with changing direction, agility and speed and so forth,” he said.

You’ll start to see those benefits by adding about 10% of your body weight to the vest, he said. If you weigh 150 pounds, for example, that would mean adding a total of 15 pounds to the vest.

But the research outside of sports isn’t as clear.

One 2020 study from Wake Forest University School of Medicine in North Carolina found that adults between 60 and 85 years old who wore weighted vests at times during the day when they were most active lost about the same amount of weight as those who didn’t wear them. They also lost the same amount of bone density, which happens as we age but can be slowed by building muscle.

Experts urge people to use weighted vests safely.

It’s best to start out by adding between five to 10 percent of your body weight. Wearing a vest that’s too heavy can put unnecessary strain on your joints, back and hips. That extra load can throw off your posture, lead to poor form or even result in stress fractures over time.

Some people should consult with a doctor before they throw on a vest, said Dr. Elizabeth Gardner, a team physician for athletes at Yale University. They include people who are pregnant, suffer from heart and breathing conditions or have back or neck injuries.

You'll have to use the muscles in your abdomen to use a weighted vest effectively, Gardner said, and this can be tougher for those already managing back pain.

Before starting to use a vest, Monaco said it's always helpful to get guidance from someone who has experience with them, “just to make sure that your movements are good, your form is good, that you have enough muscular upper body, muscular strength and endurance to support that during your movements.”

But as long as you use it correctly, he said, a weighted vest can be “a good tool to have in your toolbox.”

The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Department of Science Education and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.

CORRECTS YEAR TO 2025, NOT 2024 - Nora Capocci wears a weighted vest during an MB360 workout class at the Life Time health club in New York on Wednesday, Aug. 13, 2025. (AP Photo/Shelby Lum)

CORRECTS YEAR TO 2025, NOT 2024 - Jannelliz Barragan, center, wears a weighted vest during an MB360 workout class at the Life Time health club in New York on Wednesday, Aug. 13, 2025. (AP Photo/Shelby Lum)

Nora Capocci wears a weighted vest during an MB360 workout class at the Life Time health club in New York on Wednesday, Aug. 13, 2024. (AP Photo/Shelby Lum)

Jannelliz Barragan, center, wears a weighted vest during an MB360 workout class at the Life Time health club in New York on Wednesday, Aug. 13, 2024. (AP Photo/Shelby Lum)

NEW YORK (AP) — It's only two weeks into the new year, and President Donald Trump has already claimed control of Venezuela, escalated threats to seize Greenland and flooded American streets with masked immigration agents.

And that's not even counting an unprecedented criminal investigation at the Federal Reserve, a cornerstone of the national economy that Trump wants to bend to his will.

Even for a president who thrives on chaos, Trump is generating a stunning level of turmoil as voters prepare to deliver their verdict on his leadership in the upcoming midterm elections that will determine control of Congress.

Each decision carries tremendous risks, from the possibility of an overseas quagmire to undermining the country's financial system, but Trump has barreled forward with a ferocity that has rattled even some of his Republican allies.

“The presidency has gone rogue,” said historian Joanne B. Freeman, a Yale University professor. She said it's something "we haven’t seen in this way before.”

Trump seems undeterred by the potential blowback. Although he doesn't always follow through, he seems intent on doubling and tripling down whenever possible.

“Right now I’m feeling pretty good," Trump said Tuesday in Detroit. His speech was ostensibly arranged to refocus attention on the economy, which the president claimed is surging despite lingering concerns about higher prices.

However, he couldn't resist lashing out at Jerome Powell, who leads the Federal Reserve and has resisted Trump's pressure to lower interest rates.

"That jerk will be gone soon,” Trump said.

Republican leaders have overwhelmingly rallied behind Trump throughout his turbulent second term. But new cracks began to appear this week immediately after Powell disclosed on Sunday that the Federal Reserve was facing a criminal investigation over his testimony about the central bank's building renovations.

Over the last year, the Justice Department has already pursued criminal charges against former FBI Director James Comey, New York Attorney General Letitia James and former national security adviser John Bolton, among other Trump adversaries.

But going after Powell, who helps set the nation's monetary policy, appeared to be a step too far for some conservatives. Fox Business host Maria Bartiromo, a fierce Trump defender, was unusually critical.

“It just feels like most on Wall Street do not want to see this kind of fight,” she said during her Monday show. “The president has very good points, certainly. But Wall Street doesn’t want to see this kind of investigation.”

The Federal Reserve plays a key role in the economy by calibrating interest rates, which Trump insists should be lower. However, reducing the institution's independence could backfire and cause borrowing costs to increase instead.

At the same time, Trump has decided to expand the United States' role in complicated foreign entanglements — a seeming departure from the “America First” foreign policy that he promised on the campaign trail.

No move was more significant than the U.S. military operation earlier this month to remove Venezuelan President Nicolás Maduro and his wife from his country. In the months leading up to the attack, Trump frequently insisted he was targeting Maduro because of his role in the drug trade. He has quickly pivoted to portraying the move as an economic opportunity for the U.S.

Trump has said the U.S. will start controlling the sale of some Venezuelan oil, and he declared that the South American nation will be run from Washington. He even posted a meme declaring himself the “acting president of Venezuela.”

Trump has also threatened the leadership of Cuba and Iran, while insisting that the U.S. will control Greenland “ one way or the other ” — a position that has raised questions about U.S. relations with European allies. Greenland belongs to Denmark, a NATO member.

“NATO becomes far more formidable and effective with Greenland in the hands of the UNITED STATES,” Trump wrote on social media on Wednesday morning. “Anything less than that is unacceptable.”

Meanwhile, Trump's immigration crackdown continues to spark confrontations in American cities. Some have turned deadly, such as when a federal agent shot Renee Good, a 37-year-old mother of three in Minneapolis.

Administration officials have said the U.S. Immigration and Customs Enforcement officer acted in self-defense, accusing Good of trying to hit him with her car. But that explanation has been widely disputed by local officials and others based on videos circulating online.

The incident came after Trump dispatched 2,000 immigration agents to Minnesota, responding to reports of fraud involving the state's Somali community.

On Tuesday, Trump said the administration was targeting “thousands of already convicted murderers, drug dealers and addicts, rapists, violent released and escaped prisoners, dangerous people from foreign mental institutions and insane asylums, and other deadly criminals too dangerous to even mention.”

The Trump administration's moves have created “chaos, confusion and uncertainty,” said Cleveland Mayor Justin Bibb, who leads the Democratic Mayors Association.

“There’s so much uncertainty across my city right now. The ICE raids in Minneapolis have really shocked the consciousness of many of my residents, and we’re trying to do everything we can to calm that concerns and quell those fears," Bibb said. “But people don’t feel like the world is getting better. People don’t feel like the economy is getting better.”

Voters across the nation will have their next chance to weigh in on Trump's leadership at the ballot box this November, when Republicans hope to retain control of Congress for the last two years of his presidency.

Democratic campaign officials in Washington are focused largely on the economy in their early political messaging. Most voters maintain a decidedly negative view on the issue, despite Trump's rosy assessment this week.

Just 37% of U.S. adults approved of how the president is handling the economy, according to a January poll from The Associated Press-NORC Center for Public Affairs Research. His economic approval, which was previously a strength, has been low throughout his second term.

“Donald Trump’s visit to Michigan puts a glaring, unflattering spotlight on how he and House Republicans have failed to address the affordability crisis," said Rep. Suzan DelBene, who leads the Democrats' House campaign arm.

But some activists are frustrated that their party's leadership isn't focusing more on Trump's unprecedented power grabs.

Ezra Levin, co-founder of the leading progressive protest group Indivisible, said he expects Trump's actions to get worse as his second and final term nears its conclusion.

“Folks at the end of last year who thought he would become a typical lame duck and limp toward a midterm loss have a framework for understanding this moment that is drastically outdated,” Levin said. “Authoritarians don’t willingly give up power. When weakened and cornered they lash out.”

Trump has repeatedly insisted he's only doing what voters elected him to do, and his allies in Washington remain overwhelmingly united behind him.

Republican National Committee spokesperson Kiersten Pels predicted that voters will reward the party this year.

“Voters elected President Trump to put American lives first — and that’s exactly what he’s doing," she said. "President Trump is making our country safer, and the American people will remember it in November.”

President Donald Trump speaks with reporters at Joint Base Andrews, Tuesday, Jan. 13, 2026, in Joint Base Andrews, Md. (AP Photo/Evan Vucci)