Can You Wear a Weighted Vest While Pregnant?

Weighted vests have gotten hugely popular in recent years—especially for walking workouts. So if you’ve been using one regularly in your fitness routine, the idea of giving it up during pregnancy might feel like a heavy lift. So what’s the verdict? Can you wear a weighted vest while pregnant?

The answer is—it depends! Wearing a weighted vest while pregnant isn’t automatically off-limits, but it’s also not something to take lightly. Like most things in pregnancy fitness, the right call looks different for everyone. Here’s what ob-gyns and fitness experts say—plus, what you need to know before strapping one on.

Key Takeaways

• Wearing a weighted vest during pregnancy isn’t off-limits for everyone. If your pregnancy is considered uncomplicated and you were already using one before, your provider will likely give you the green light to continue (with some caveats).
• As your pregnancy progresses, changes in your center of gravity, joint laxity and pelvic floor could mean you’ll need to scale back or stop entirely—especially in the third trimester.
• Always loop in your provider before using a weighted vest during pregnancy. It’s never a one-size-fits-all decision.

Is It Safe to Wear a Weighted Vest While Pregnant?

There’s no blanket yes or no here. Whether or not a weighted vest is right for you during pregnancy hinges on your medical history, your fitness background and where you are in your journey.

If you were already using a weighted vest before you got pregnant and your pregnancy has been uncomplicated, there’s a good chance your provider will let you continue wearing one—at least for a while. Remember, this is always a conversation to have with your provider, not a call to make on your own.

Studies show resistance training during pregnancy—including the use of weighted vests—is generally considered safe and beneficial for most people with low-risk pregnancies. That said, it’s not for everyone. “I usually think of a weighted vest as an advanced fitness tool rather than a pregnancy essential. If someone has a history of preterm labor, pelvic pain, back pain, balance issues or has been advised to limit activity, a weighted vest is not something I’d recommend,” says Dr. Kate McLean, MD, a board-certified ob-gyn and chief medical officer at Evvy.

If your provider has already restricted your prenatal exercise, this includes both resistance training and the use of a weighted vest, adds Dr. Sasha Hakman, MD, a board-certified ob-gyn, reproductive endocrinologist and medical advisor for supplement company Bird&Be. Some conditions that would put the brakes on weighted vest use during pregnancy include:

• Cervical insufficiency
• Placenta previa after 28 weeks
• Persistent second or third trimester bleeding
• Fetal growth restriction
• Preeclampsia
• Higher-order multiples pregnancy (four or more babies)
• Significant heart or lung disease

Beyond medical conditions, the stage of pregnancy you’re in matters too. “The later you get in pregnancy, the more cautious I become,” says Dr. McLean. In the first trimester, nausea and fatigue are the real barriers for most people. The second trimester is often a sweet spot where you feel your strongest and most stable—but your center of gravity is already starting to shift. By the third trimester, things get more complicated.

Personally, I slowed way down around week 28, and my prenatal fitness routine mainly consisted of chasing my toddler around.

“As pregnancy progresses, a growing belly shifts your center of gravity, increases joint laxity and places more demand on the pelvic floor. Adding external weight can amplify balance challenges and joint stress,” adds Nicole Davis, CPT, a certified personal trainer with a specialty in prenatal and postnatal fitness. So exercise that was once comfortable at 12 weeks might feel very different at 32 weeks. “The safest rule is to follow how you feel and make modifications as needed. If the vest feels unstable, unbalanced or causes pelvic pressure or shortness of breath, take it off,” advises Davis.

What Are the Benefits of Wearing a Weighted Vest While Pregnant?

If you’ve been cleared by your provider, there are some real benefits to staying active—and wearing a weighted vest while pregnant can be one way to do that. In fact, the research backs it up: resistance training in pregnancy is associated with some pretty meaningful perks.

More specifically, one study shows that incorporating resistance training into your prenatal exercise routine may help with:

• Improved energy levels and mood
• Less lower back pain
• Better glucose control for those with gestational diabetes
• Increased likelihood of a vaginal delivery
• Optimized uterine blood flow
• Decreased risk of neonatal macrosomia (larger babies)
• Improved cognitive function and metabolic health in baby

That said, Dr. McLean also notes that most of these benefits can be achieved without adding weight to your typical prenatal fitness sessions. In other words, you don’t need a weighted vest to have a healthy, active pregnancy—it’s just one potential option among many.

Are There Risks to Wearing a Weighted Vest During Pregnancy?

Like many things in pregnancy, there are real risks to be aware of when wearing a weighted vest—especially as your body changes. “These include increased strain on the lower back and pelvis, worsening pelvic floor symptoms, joint pain and increased fall risk,” says Dr. McLean. A big reminder here is that discomfort is not something to “push through” in pregnancy fitness, no matter the stage.

On top of that, personal trainer Davis warns that a weighted vest can also increase pelvic pressure, worsen shortness of breath (which is already common as baby grows), add strain to joints that are more lax than usual right now and throw off your balance.

Weighted vest or otherwise,if you experience any of the following, stop exercising immediately and reach out to your provider:

• Dizziness or feeling like you may faint
• Abdominal pain and/or cramping
• Sharp back or hip pain
• Pelvic instability (feelings of heaviness in the pelvis, deep-set pain in the groin)
• Loss of balance
• Abdominal doming (aka “coning”)
• Vaginal spotting or bleeding
• Amniotic fluid leaking
• Shortness of breath beyond normal exertion

What to Look for in a Weighted Vest

If you’ve been cleared to use a weighted vest during pregnancy (and, remember, not everyone will be!), the product itself matters a lot. You’re not shopping the same way you would pre-pregnancy. Here’s what experts say you should prioritize:

• Lightweight design. Dr. Hakman suggests starting at 2 to 5 percent of your body weight if you’re already conditioned; common ranges are 5 to 12 pounds for walking or lifting. “Lighter is better in pregnancy, particularly after the first trimester, given that your center of gravity shifts, causing a fall risk,” reminds Dr. Hakman.
• Adjustable weight. As your body changes throughout pregnancy, being able to decrease the load easily is key.
• Snug but not compressive. The vest should sit high; make sure it doesn’t compress your belly. It should never restrict your breathing or core expansion.
• Even weight distribution. Avoid vests that pull you forward or alter your posture.
• Breathable fabric. Comfort matters more than ever when you’re likely already running warm from pregnancy hormones. Opt for vests that include mesh or breathable materials.
• Easy removal. You’ll want to be able to take your vest off easily if something doesn’t feel right (think Velcro features and buckles you can quickly snap off).

Davis also recommends switching to a rucking-style vest in the third trimester, since it fits more like a backpack. “Many women experience shortness of breath due to abdominal crowding, and a rucksack helps keep weight off of the chest and rib cage, instead distributing it to the shoulders and back,” she explains.

To Sum It Up

The bottom line on weighted vests during pregnancy? They’re not off the table, but they’re also not for everyone. One thing’s for sure though—the decision to use one needs to involve your provider. If you were already using a weighted vest before becoming pregnant and everything is medically uncomplicated so far, there’s a good chance you can continue for a while—with some adjustments along the way. As your journey continues and your bump grows, listen to your body, scale back when you need to and, when in doubt, leave the vest at home.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.