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 technique 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 function as an osteoporosis power coach.

Weighted vests have develop into a well-liked “hack” within the wellness world, typically promoted as a straightforward technique 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 necessary to separate advertising and marketing claims from research-backed actuality.

After I began digging into the science, I wished to know what the proof truly says. Do weighted vests dwell as much as the hype, or are they only one other shiny instrument within the wellness toolbox?

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

As with most health traits, just a few high-profile influencers began touting them for all the pieces from bone-building to weight reduction and — bam! — they have been all of a sudden in every single place. Check out a vest promoter’s social media feed and also you’ll probably 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 record just a few research. As a result of these research embody the phrases “weighted vest(s),” you are taking them at their phrase. In spite of everything, they’re “consultants,” 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 record of references that get recycled. It makes you surprise in the event that they’re all copying the identical citations.

What Does the Analysis on Weighted Vests Really Say?

Listed below are just a few of probably 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 instances per week
What: Contributors wore a weighted vest throughout a 60-minute class together with strolling or delicate 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 will’t draw conclusions about sporting 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 Power in Postmenopausal Girls (Klentrou, 2007)

Who: 16 postmenopausal ladies (7 management, 9 intervention)
How lengthy: 12 weeks, 3 instances 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 vital modifications in bone turnover markers.

TL;DR: Contributors did stroll with a weighted vest, however additionally they did resistance coaching whereas sporting it. Due to the combined protocol, it’s unattainable 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 instances per week
What: Train members took 60- to 90-minute courses 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 vital 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 results 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 instances per week
What: Each teams walked on a treadmill for half-hour at a time. The burden vest load progressively progressed from 2% to eight% of the participant’s physique weight.
Outcomes: Each teams diminished 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 members 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 members additionally reported again ache — not stunning 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 cause to put on one in any respect.

Whereas weighted vests aren’t the bone-building magic some declare, the analysis does recommend 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 sporting a weighted vest improved steadiness and diminished fall threat (Shaw & Snow, 1998).

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

• Mountain climbing and backpack coaching: Adjustable vests assist your physique progressively 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 fingers or wrists.

Like several health instrument, context is all the pieces.

Key Takeaways

• There’s 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.

• Lowering bone loss is just not 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 individuals with grip limitations that make conventional lifting troublesome. They might additionally improve sure steadiness or stability workouts. However like most wellness traits, a few of the loudest promoters additionally revenue from their sale, and plenty 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’s understanding what the proof truly exhibits — and utilizing that to information your decisions. —Karin