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 solution to enhance strength, construct bone, and make on a regular basis motion extra “efficient.” “Ought to I put on a weighted vest whereas I stroll?” is without doubt one of the most typical questions I hear in my position as an osteoporosis energy coach.

Weighted vests have change into a preferred “hack” within the wellness world, usually promoted as a straightforward solution to construct bone density, energy, or endurance. A few of the voices most loudly touting their advantages are additionally benefitting in a roundabout way from their sale — so it’s vital to separate advertising claims from research-backed actuality.

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

How Did We Get Right here? Why Weighted Vests Grew to become So Standard

As with most health tendencies, just a few high-profile influencers began touting them for all the pieces from bone-building to weight reduction and — bam! — they have been out of the blue all over the place. Check out a vest promoter’s social media feed and also you’ll seemingly see a number of research cited as “proof” that weighted vests are research-backed.

These of us declare what they’re saying is evidence-based, after which listing just a few research. As a result of these research embody the phrases “weighted vest(s),” you are taking them at their phrase. In any case, they’re “specialists,” and also you assume they’ve really learn the analysis they’re citing. Sadly, simply because a research 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 Truly 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 Ladies (Snow, 2000)

Who: 18 postmenopausal ladies (9 management, 9 intervention)
How lengthy: 5-year research, 32 weeks per yr, 3 instances 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 settle down.
Outcomes: Exercisers prevented hip bone loss; controls misplaced bone.

TL;DR: This research — 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 blended protocol and small pattern dimension, we will’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 Power in Postmenopausal Ladies (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 workout routines, and a settle down.
Outcomes: The train group gained energy and improved physique composition. There have been no vital modifications in bone turnover markers.

TL;DR: Members did stroll with a weighted vest, however in addition they did resistance coaching whereas carrying it. Due to the blended 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 instances per week
What: Train members took 60- to 90-minute lessons that included a heat up, machine-based resistance coaching, 30-45 minutes of strolling and stair climbing, steadiness workout routines, and a settle down. The research 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 load 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 energy. No variations between teams.

TL;DR: This was the one direct comparability of strolling with versus with out a weighted vest — and the vest provided 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 shocking given the lengthy put on time.

So, What Are Weighted Vests Good For?

In any case that, you is perhaps 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 recommend they are often useful in particular contexts:

• Steadiness and stability: In a 9-month research of postmenopausal ladies, those that carried out lower-body energy and energy workout routines 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 purposeful steadiness and energy program improved single-leg stance and mobility in older adults (Track, 2022).

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

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

Like several health software, context is all the pieces.

Key Takeaways

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

• Most research examine 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 persistently 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 troublesome. They could additionally improve sure steadiness or stability workout routines. However like most wellness tendencies, 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 hot button is understanding what the proof really reveals — and utilizing that to information your selections. —Karin