Weighted vests are having a moment. They’re touted as a simple way to boost strength, build bone, and make everyday movement more “effective.” “Should I wear a weighted vest while I walk?” is one of the most common questions I hear in my role as an osteoporosis strength coach.
Weighted vests have become a popular “hack” in the wellness world, often promoted as an easy way to build bone density, strength, or endurance. Some of the voices most loudly touting their benefits are also benefitting in some way from their sale — so it’s important to separate marketing claims from research-backed reality.
When I started digging into the science, I wanted to know what the evidence actually says. Do weighted vests live up to the hype, or are they just another shiny tool in the wellness toolbox?
How Did We Get Here? Why Weighted Vests Became So Popular
As with most fitness trends, a few high-profile influencers started touting them for everything from bone-building to weight loss and — bam! — they were suddenly everywhere. Take a look at a vest promoter’s social media feed and you’ll likely see several studies cited as “evidence” that weighted vests are research-backed.
These folks claim what they’re saying is evidence-based, and then list a few studies. Because those studies include the words “weighted vest(s),” you take them at their word. After all, they’re “experts,” and you assume they’ve actually read the research they’re citing. Unfortunately, just because a study used weighted vests doesn’t mean the research supports the influencer’s claims.
There also seems to be a fairly predictable list of references that get recycled. It makes you wonder if they’re all copying the same citations.
What Does the Research on Weighted Vests Actually Say?
Here are a few of the most commonly cited studies — and what they actually tell us about weighted vests.
Long-term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal Women (Snow, 2000)
Who: 18 postmenopausal women (9 control, 9 intervention)
How long: 5-year study, 32 weeks per year, 3 times per week
What: Participants wore a weighted vest during a 60-minute class including walking or mild stretching, 35 minutes of lower-body resistance and impact training (stepping, squats, lunges, toe raises, jumping), and a cool down.
Results: Exercisers prevented hip bone loss; controls lost bone.
TL;DR: This study — an extension of a 9-month trial (Shaw, 1998) — included more jumping. Walking was only used in the warm up and cool down. The vest was worn during resistance training, not during impact work. Because of the mixed protocol and small sample size, we can’t draw conclusions about wearing a weighted vest while walking. The intervention prevented bone loss but did not build bone.
Effects of Exercise Training with Weighted Vests on Bone Turnover and Isokinetic Strength in Postmenopausal Women (Klentrou, 2007)
Who: 16 postmenopausal women (7 control, 9 intervention)
How long: 12 weeks, 3 times per week
What: The exercise group did a 65 minute class. This included a warm up, 20 minutes of walking with the weighted vest, 15 minutes of lower body strengthening with the weighted vest (squats, lunges, leg lifts, calf raises), 5 minutes of back and core exercise, 15 minutes of balance exercises, and a cool down.
Results: The exercise group gained strength and improved body composition. There were no significant changes in bone turnover markers.
TL;DR: Participants did walk with a weighted vest, but they also did resistance training while wearing it. Because of the mixed protocol, it’s impossible to draw conclusions about walking with a weighted vest alone. Regardless, this intervention didn’t build bone.
Effects of exercise on bone density, balance, and self-efficacy in older women
(Jessup, 2003)
Who: 18 postmenopausal women (9 control, 9 intervention)
How long: 32 weeks, 3 times per week
What: Exercise participants took 60- to 90-minute classes that included a warm up, machine-based resistance training, 30-45 minutes of walking and stair climbing, balance exercises, and a cool down. The study also included calcium and vitamin D supplementation.
Results: There were statistically significant increases in bone density at the femoral neck and lumbar spine in the exercise group. Non-exercisers lost bone.
TL;DR: Weighted vests were used during walking and stair climbing — but the protocol also included resistance training and supplementation. The improvements can’t be attributed to weighted-vest walking alone.
A comparison between the effects of the walking exercise with and without weighted vests on bone resorption and health-related physical fitness in the working women
(Tantiwiboonchai, 2011)
Who: 48 women aged 30–60 (24 weighted vest, 24 no vest)
How long: 12 weeks, 3 times per week
What: Both groups walked on a treadmill for 30 minutes at a time. The weight vest load gradually progressed from 2% to 8% of the participant’s body weight.
Results: Both groups reduced bone-loss markers and gained leg strength. No differences between groups.
TL;DR: This was the only direct comparison of walking with versus without a weighted vest — and the vest offered no additional benefit.
What About Weighted Vests for Preventing Muscle and Bone Loss during Weight Loss?
Some studies had participants wear weighted vests for 8–10 hours per day during dietary weight loss. Even with that extreme protocol, weighted vests didn’t prevent muscle or bone loss (Normandin, 2018; Beavers, 2025). Many participants also reported back pain — not surprising given the long wear time.
So, What Are Weighted Vests Good For?
After all that, you might be wondering whether there’s any reason to wear one at all.
While weighted vests aren’t the bone-building magic some claim, the research does suggest they can be helpful in specific contexts:
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Balance and stability: In a 9-month study of postmenopausal women, those who performed lower-body strength and power exercises while wearing a weighted vest improved balance and reduced fall risk (Shaw & Snow, 1998).
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Functional mobility: An 8-week trial found that adding a 10% body-weight vest to a functional balance and strength program improved single-leg stance and mobility in older adults (Song, 2022).
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Hiking and backpack training: Adjustable vests help your body gradually adapt to heavier loads.
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Grip or wrist limitations: For anyone who can’t safely hold dumbbells, a vest can add load without straining the hands or wrists.
Like any fitness tool, context is everything.
Key Takeaways
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There is no evidence that walking with a weighted vest builds bone.
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Most studies compare an exercise group to a non-exercise group — and exercise will always outperform doing nothing.
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Reducing bone loss is not the same as building bone. The only modalities consistently shown to build bone are progressive resistance training and impact training.
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The only direct comparison of walking with vs. without a weighted vest found no difference in bone-health markers.
Weighted vests can absolutely have their place — especially for hikers training for elevation gain or for people with grip limitations that make traditional lifting difficult. They may also enhance certain balance or stability exercises. But like most wellness trends, some of the loudest promoters also profit from their sale, and many of their claims simply aren’t supported by research.
That doesn’t mean a weighted vest has no value; it just means its benefits are often overstated. The key is understanding what the evidence actually shows — and using that to guide your choices. —Karin
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