Weighted vests are increasingly used in both tactical and recreational settings, offering a practical way to carry loads close to the body’s centre of mass. However, the unique metabolic demands of vest-borne loads have long been overlooked in energy prediction models. Recognising this gap, researchers led by David P. Looney have developed a refined model to quantify the metabolic costs of walking with weighted vests, providing valuable insights for military personnel, athletes, and fitness enthusiasts alike.
Advancing the US Army’s Load Carriage Decision Aid
At the core of this research is the enhancement of the US Army’s Load Carriage Decision Aid (LCDA), a tool designed to estimate energy expenditure during military operations. While the LCDA previously accounted for backpack loads, it lacked a dedicated framework for weighted vests, whose distribution of mass affects energy expenditure differently. Looney’s team aimed to bridge this gap by developing a new model term tailored to vest-borne loads, improving the accuracy of energy predictions for standing and walking.
Rigorous Testing and Validation
To achieve their goal, the researchers recruited 20 healthy, military-aged adults, including both men and women, most of whom were active-duty soldiers. Participants were asked to wear weighted vests loaded at 22%, 44%, and 66% of their body mass and walk on a treadmill at various speeds. Oxygen uptake and carbon dioxide production were measured using indirect calorimetry, a highly accurate method for assessing energy expenditure.
Validation of the new LCDA model was a key focus. The research team conducted k-fold cross-validation using their internal dataset and also tested the model against 12 external datasets involving 264 participants. These datasets included diverse walking speeds, grades, and loads to ensure the model’s generalisability.
Improved Accuracy and Practical Applications
The updated LCDA model demonstrated exceptional accuracy, with a concordance correlation coefficient (CCC) of 0.973 in internal testing and 0.963 during external validation. These results surpassed the performance of existing models, such as the Pandolf equation and the minimum mechanics model, particularly for weighted vest scenarios. The research also revealed that metabolic costs increased nonlinearly with vest load but were less demanding than equivalent backpack loads. This difference reflects the biomechanical efficiency of weighted vests, which allow for better weight distribution and reduced energy expenditure.
Applying This Information
Understanding the metabolic costs of weighted vests opens new opportunities to design effective, personalised training programmes. Weighted vests are increasingly popular in fitness settings, from enhancing aerobic workouts to boosting strength training sessions. The updated LCDA model provides trainers with a scientifically validated tool to estimate energy expenditure, enabling more accurate workout planning and progress tracking.
One of the key advantages of weighted vests is their ability to increase workout intensity without the need for additional equipment. For clients aiming to improve endurance or burn more calories, the model’s insights can be used to prescribe walking or hiking sessions with appropriately weighted vests. The non-linear increase in metabolic demand observed in this research underscores the importance of tailoring the load to each client’s fitness level and goals, ensuring a balance between challenge and safety.
Weighted vests also offer a practical solution for clients who may struggle with traditional resistance exercises or have limited mobility. For example, adding a weighted vest to bodyweight exercises such as squats, lunges, or step-ups can provide a manageable progression for building strength and endurance. By understanding the specific energy costs associated with different loads, we can better monitor a client’s energy expenditure and recovery needs, avoiding overtraining while optimising results.
Furthermore, the updated LCDA model equips us to support clients with weight management goals more effectively. Knowing the precise energy expenditure of activities involving weighted vests allows for the integration of these sessions into broader fitness and nutritional plans. This helps clients achieve caloric deficits or surpluses with greater accuracy, depending on whether their goal is fat loss or muscle gain.
Incorporating weighted vests also provides variety in training programmes, keeping clients engaged and motivated. By incorporating research-backed methods, you demonstrate your expertise, enhance client trust, and deliver measurable results. This research highlights that even small adjustments in vest weight and walking speed can significantly impact energy expenditure, giving trainers the flexibility to create highly customised workouts.
Click here to download the weighted vest energy expenditure calculator.
Ultimately, this study provides us with the knowledge to leverage weighted vests as an effective programming tool. Whether the goal is improving cardiovascular fitness, enhancing strength, or supporting weight management, these findings offer innovative, safe, and results-driven programmes tailored to clients’ needs.
How to Introduce Weighted Vest Training to Your Clients
Introducing weighted vest training to clients requires a strategic and individualised approach. Weighted vests can be an excellent tool for enhancing fitness, but it’s important to ensure clients feel comfortable and confident with this method. Here’s how weighted vest training can be seamlessly integrated into clients’ routines:
Start with Education
Begin by explaining the benefits of weighted vest training to your clients. Highlight how it increases workout intensity, boosts calorie burn, and improves both strength and endurance. Share insights from research, such as the non-linear relationship between load and energy expenditure, and emphasise the safety and efficiency of using vests compared to other forms of added resistance.
Assess Your Client’s Fitness Level
Before incorporating weighted vests, evaluate your client’s current fitness level, goals, and experience with resistance training. Clients new to strength or endurance workouts may benefit from starting with minimal or no additional weight to master proper technique and build confidence.
Choose the Right Vest and Load
Selecting the appropriate weighted vest is critical. Look for adjustable vests that distribute weight evenly across the torso for comfort and safety. Start with a lighter load, typically no more than 5–10% of the client’s body weight, especially for beginners. As the client progresses, gradually increase the load based on their strength, endurance, and comfort.
Introduce Weighted Vests Gradually
Begin by integrating the vest into low-impact activities such as walking, bodyweight exercises, or light jogging. This allows clients to adapt to the additional weight without compromising their form or risking injury. Focus on shorter durations or distances initially and gradually increase as they build strength and endurance.
Monitor Form and Comfort
Pay close attention to the client’s form during exercises with the vest. Poor posture or technique can lead to strain or injury, particularly when working with added weight. Check that the vest is snug but not restrictive, and regularly ask for feedback on how the weight feels.
Incorporate Variety
Keep sessions engaging by using the vest in various activities. Include it in bodyweight circuits, walking or hiking sessions, or functional movements like lunges and step-ups. Progressively challenge clients by adjusting the vest’s weight, the exercise duration, or the complexity of the movements.
Track Progress and Adjust
Use metrics like workout intensity, duration, and energy expenditure to track your client’s progress. Share these results to keep them motivated and highlight the benefits of their efforts. As their fitness improves, adjust the programme by increasing the load or incorporating more dynamic exercises.
Address Client Concerns
Some clients may feel apprehensive about wearing a weighted vest. Address any concerns by demonstrating the vest’s fit and functionality, reassuring them that it’s a safe and effective tool. Start small to build their confidence and encourage open communication about their comfort level.
Create a Sustainable Plan
Integrating weighted vest training shouldn’t feel overwhelming for clients. Ensure it complements their broader fitness goals and fits seamlessly into their routine. Position it as an exciting way to add variety and achieve measurable results.
By taking a gradual and thoughtful approach, you can introduce weighted vest training in a way that enhances your clients’ fitness experience and helps them achieve their goals safely and effectively.
A New Standard for Load Carriage Modelling
Looney and his team have set a new benchmark for estimating the metabolic costs of walking with weighted vests. By addressing a long-standing gap in energy prediction models, their work offers a robust tool which is now available to us. With its validated accuracy and practical applications, the updated LCDA model empowers individuals to optimise performance, manage energy efficiently, and make data-driven decisions in training and mission planning. This research is a vital contribution to the understanding of load carriage and its effects on human performance.
Weighted vest training is a powerful and versatile tool which can be used to help clients achieve their fitness goals. Backed by research, it offers a safe and effective way to increase workout intensity, enhance strength and endurance, and optimise calorie expenditure. By understanding the unique metabolic demands of weighted vests and how to integrate them into client routines, we can create personalised, engaging programmes that deliver measurable results.
Introducing weighted vests requires a strategic approach, starting with education and gradually progressing clients through tailored workouts that build confidence and capability. Whether used for walking, bodyweight exercises, or more advanced training, weighted vests provide an adaptable solution for clients of all fitness levels. By tracking progress and adjusting programmes based on individual needs, we showcase our expertise while ensuring client safety and satisfaction.
Ultimately, weighted vest training is more than just an addition to a workout; it’s a way to facilitate clients to push their boundaries, embrace variety, and experience the benefits of innovative, research-backed fitness techniques. With the knowledge and tools from studies like this, we may confidently lead clients to stronger, fitter, and more capable versions of themselves.
Reference
Looney, D. P., Lavoie, E. M., Notley, S. R., Holden, L. D., Arcidiacono, D. M., Potter, A. W., Silder, A., Pasiakos, S. M., Arellano, C. J., Karis, A. J., Pryor, J. L., Santee, W. R., & Friedl, K. E. (2024). Metabolic Costs of Walking with Weighted Vests. Medicine & Science in Sports & Exercise, 56(6), 1177–1185. Click here to review the full research article.
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