More people are wearing weighted vests during walks and workouts. But do they actually help improve bone and muscle strength? Experts weigh in.
Over the past year, weighted vests have surged in popularity. From walking trails to social media, more people — especially midlife women — are adding these heavy garments to their daily routines.
Promoted by influencers and fitness enthusiasts alike, weighted vests are often claimed to improve strength, endurance, and even bone health, particularly during or after menopause.
Some companies have seen a spike in sales, and even Peloton recently added weighted vest workouts to its offerings. But are these vests as beneficial as they’re hyped up to be?
We asked medical and exercise experts to separate fact from fitness fad.
Can Weighted Vests Improve Bone Health?
As women age, especially after menopause, maintaining strong bones becomes crucial. Bone loss accelerates during the years following menopause, and half of all women over 50 will break a bone due to osteoporosis.
Experts agree that exercise helps preserve bone density. But can a weighted vest enhance those benefits?
Dr. Sharon Hame, a professor of orthopedic surgery at UCLA, says the research on weighted vests and bone health is “not as clear as we would like.” Most studies are small, with fewer than 20 participants, and results are mixed. Some found improved bone density with weighted vest use, while others saw no benefit.
Interestingly, many influencers recommend wearing a vest while walking. But studies specifically focused on walking with a weighted vest are rare — and one small study found no difference in bone health compared to regular walking.
More promising findings have come from studies where participants wore vests during more intense activities like jumping, squatting, or lunging. These studies suggest possible benefits, but it’s unclear whether the improvement comes from the vest or the exercises themselves.
According to Dr. Roger Fielding, a senior scientist at Tufts University, effectiveness depends on factors such as vest weight, exercise frequency, and intensity.
Currently, the Bone Health and Osteoporosis Foundation does not recommend weighted vests due to limited evidence. Instead, experts encourage bodyweight exercises, resistance training, and multidirectional movement, like dancing or playing tennis, to strengthen bones.
Do Weighted Vests Help Build Muscle?
Muscle loss is a natural part of aging. Starting in your 30s, you can lose up to 8% of muscle mass every decade — and even more after 60. Strength training helps slow this loss.
Some studies suggest that wearing a weighted vest during resistance exercises might improve strength in the lower body and core. However, experts caution that it’s hard to tell whether the benefits come from the vest or the workout itself.
Dr. Fielding explains that weighted vests mainly target leg and core muscles. They don’t offer much for the upper body, so they’re no substitute for full-body resistance training.
Dr. Lauren Colenso-Semple, a muscle physiology researcher at McMaster University, emphasizes: “It’s not a replacement for traditional strength workouts.”
What Are Weighted Vests Good For?
Despite the uncertainty surrounding bone and muscle gains, weighted vests can still enhance aerobic workouts. Adding extra weight to a walk or hike forces your heart, lungs, and muscles to work harder, improving cardiovascular fitness and endurance.
“Even a modest increase in intensity can lead to better overall fitness,” said Dr. Hame.
If wearing a vest encourages you to move more — even during chores — it could contribute to healthier habits overall.
Safety Tips and Expert Advice
Weighted vests are generally safe if you don’t have existing back, neck, shoulder, or joint problems. However, start slow to prevent injuries:
Choose the right weight: Begin with a vest that’s about 5% to 10% of your body weight. Go lighter if you’re new to exercise.
Increase weight gradually: As your strength builds, slowly add more weight.
Be mindful during movement: If using a vest during chores, avoid twisting or bending too quickly. Balance and posture matter.
Conclusion
Weighted vests might offer a helpful fitness boost — but they’re not a magic fix. While they can make your workouts more intense and may support bone and muscle health when used correctly, the research is still developing.
If you enjoy using one and it motivates you, go ahead — just be safe and realistic about the benefits. And remember: traditional strength training remains the gold standard for preserving muscle and bone health as you age.
