Weighted Vests for Strolling: Do They Construct Bone or Is It Simply Hype?

Weighted vests are having a second. They’re touted as a easy approach to increase strength, construct bone, and make on a regular basis motion extra “efficient.” “Ought to I put on a weighted vest whereas I stroll?” is among the commonest questions I hear in my position as an osteoporosis power coach.

Weighted vests have turn out to be a well-liked “hack” within the wellness world, typically promoted as a straightforward approach to construct bone density, power, or endurance. A few of the voices most loudly touting their advantages are additionally benefitting ultimately from their sale — so it’s vital to separate advertising and marketing claims from research-backed actuality.

Once I began digging into the science, I needed to know what the proof truly says. Do weighted vests dwell as much as the hype, or are they simply one other shiny device within the wellness toolbox?

How Did We Get Right here? Why Weighted Vests Turned So Standard

As with most health tendencies, a couple of high-profile influencers began touting them for every part from bone-building to weight reduction and — bam! — they have been abruptly in all places. Check out a vest promoter’s social media feed and also you’ll possible see a number of research cited as “proof” that weighted vests are research-backed.

These people declare what they’re saying is evidence-based, after which listing a couple of research. As a result of these research embrace the phrases “weighted vest(s),” you are taking them at their phrase. In spite of everything, they’re “specialists,” and also you assume they’ve truly learn the analysis they’re citing. Sadly, simply because a examine used weighted vests doesn’t imply the analysis helps the influencer’s claims.

There additionally appears to be a reasonably predictable listing of references that get recycled. It makes you marvel in the event that they’re all copying the identical citations.

What Does the Analysis on Weighted Vests Really Say?

Listed here are a couple of of essentially the most generally cited research — and what they really inform us about weighted vests.

Lengthy-term Train Utilizing Weighted Vests Prevents Hip Bone Loss in Postmenopausal Girls (Snow, 2000)

Who: 18 postmenopausal ladies (9 management, 9 intervention)
How lengthy: 5-year examine, 32 weeks per yr, 3 occasions per week
What: Members wore a weighted vest throughout a 60-minute class together with strolling or gentle stretching, 35 minutes of lower-body resistance and influence coaching (stepping, squats, lunges, toe raises, leaping), and a calm down.
Outcomes: Exercisers prevented hip bone loss; controls misplaced bone.

TL;DR: This examine — an extension of a 9-month trial (Shaw, 1998) — included extra leaping. Strolling was solely used within the heat up and funky down. The vest was worn throughout resistance coaching, not throughout influence work. Due to the combined protocol and small pattern measurement, we are able to’t draw conclusions about carrying a weighted vest whereas strolling. The intervention prevented bone loss however didn’t construct bone.

Results of Train Coaching with Weighted Vests on Bone Turnover and Isokinetic Energy in Postmenopausal Girls (Klentrou, 2007)

Who: 16 postmenopausal ladies (7 management, 9 intervention)
How lengthy: 12 weeks, 3 occasions per week
What: The train group did a 65 minute class. This included a heat up, 20 minutes of strolling with the weighted vest, quarter-hour of decrease physique strengthening with the weighted vest (squats, lunges, leg lifts, calf raises), 5 minutes of again and core train, quarter-hour of steadiness workouts, and a calm down.
Outcomes: The train group gained power and improved physique composition. There have been no important modifications in bone turnover markers.

TL;DR: Members did stroll with a weighted vest, however additionally they did resistance coaching whereas carrying it. Due to the combined protocol, it’s unimaginable to attract conclusions about strolling with a weighted vest alone. Regardless, this intervention didn’t construct bone.

Results of train on bone density, steadiness, and self-efficacy in older ladies
(Jessup, 2003)

Who: 18 postmenopausal ladies (9 management, 9 intervention)
How lengthy: 32 weeks, 3 occasions per week
What: Train individuals took 60- to 90-minute lessons that included a heat up, machine-based resistance coaching, 30-45 minutes of strolling and stair climbing, steadiness workouts, and a calm down. The examine additionally included calcium and vitamin D supplementation.
Outcomes: There have been statistically important will increase in bone density on the femoral neck and lumbar backbone within the train group. Non-exercisers misplaced bone.

TL;DR: Weighted vests have been used throughout strolling and stair climbing — however the protocol additionally included resistance coaching and supplementation. The enhancements can’t be attributed to weighted-vest strolling alone.

A comparability between the consequences of the strolling train with and with out weighted vests on bone resorption and health-related bodily health within the working ladies
(Tantiwiboonchai, 2011)

Who: 48 ladies aged 30–60 (24 weighted vest, 24 no vest)
How lengthy: 12 weeks, 3 occasions per week
What: Each teams walked on a treadmill for half-hour at a time. The burden vest load step by step progressed from 2% to eight% of the participant’s physique weight.
Outcomes: Each teams decreased bone-loss markers and gained leg power. No variations between teams.

TL;DR: This was the one direct comparability of strolling with versus with out a weighted vest — and the vest supplied no extra profit.

What About Weighted Vests for Stopping Muscle and Bone Loss throughout Weight Loss?

Some research had individuals put on weighted vests for 8–10 hours per day throughout dietary weight reduction. Even with that excessive protocol, weighted vests didn’t forestall muscle or bone loss (Normandin, 2018; Beavers, 2025). Many individuals additionally reported again ache — not shocking given the lengthy put on time.

So, What Are Weighted Vests Good For?

In spite of everything that, you may be questioning whether or not there’s any motive to put on one in any respect.

Whereas weighted vests aren’t the bone-building magic some declare, the analysis does counsel they are often useful in particular contexts:

• Steadiness and stability: In a 9-month examine of postmenopausal ladies, those that carried out lower-body power and energy workouts whereas carrying a weighted vest improved steadiness and decreased fall danger (Shaw & Snow, 1998).

• Useful mobility: An 8-week trial discovered that including a ten% body-weight vest to a practical steadiness and power program improved single-leg stance and mobility in older adults (Music, 2022).

• Mountaineering and backpack coaching: Adjustable vests assist your physique step by step adapt to heavier masses.

• Grip or wrist limitations: For anybody who can’t safely maintain dumbbells, a vest can add load with out straining the palms or wrists.

Like several health device, context is every part.

Key Takeaways

• There may be no proof that strolling with a weighted vest builds bone.

• Most research evaluate an train group to a non-exercise group — and train will at all times outperform doing nothing.

• Decreasing bone loss isn’t the identical as constructing bone. The one modalities constantly proven to construct bone are progressive resistance training and impact training.

• The one direct comparability of strolling with vs. with no weighted vest discovered no distinction in bone-health markers.

Weighted vests can completely have their place — particularly for hikers coaching for elevation achieve or for folks with grip limitations that make conventional lifting tough. They might additionally improve sure steadiness or stability workouts. However like most wellness tendencies, a number of the loudest promoters additionally revenue from their sale, and lots of of their claims merely aren’t supported by analysis.

That doesn’t imply a weighted vest has no worth; it simply means its advantages are sometimes overstated. The secret is understanding what the proof truly reveals — and utilizing that to information your decisions. —Karin