Should You Buy a Weighted Vest?

One of the most frequent questions received: "Should I buy a weighted vest? Which one is best? Will it make a difference in my bone density?" These questions have multiplied recently because weighted vests are very popular right now — not because of new research touting their benefits. Despite what's read in the media (including from some bone health professionals who sell these products), the evidence for strengthening bones via weighted vests remains uncertain.

What is a Weighted Vest? A wearable device adding external resistance (sand or metal bars) distributed across the torso, with adjustable weight and fit via straps. Not new, but recently gaining more attention for a possible bone health role.

How Might Weighted Vests Help with Bone Density? Bones are highly responsive to mechanical stress; applying force during activity stimulates osteoblasts (bone-building cells), a process called osteogenesis. Weight-bearing exercise with impact or resistance is known to stimulate osteogenesis. Theoretically, weighted vests amplify this by increasing skeletal load.

What Does the Evidence Show? Evidence on both sides is quite limited. Some peer-reviewed studies support use, but many are outdated (>25 years) with very small subject numbers, and not all are methodologically sound (e.g., no control group in a commonly cited study). The most frequently cited study (Snow et al., 2000) has never had its promising results reproduced. Two more recent studies (including one published just the prior month) show no effect on bone health.

My Advice? If you already have a weighted vest with no problems, continue — it may be a valuable addition to your routine; increase weight very gradually (5–10% of body weight is the general rule) and pay attention to postural alignment for benefit and injury avoidance. If you don't have one but want one, there's no need to break the bank — some vests sell for close to $300, which is excessive; look for one adjustable in weight and fit that sits close to the body (not shimmying or overly bulky/hot). As an alternative, a small backpack with a water bottle (1 liter ≈ 2.2 lbs) offers a convenient, gradually-increasable resistance medium — this is Joanne's personal approach, since she hasn't found a vest she really likes. Fit the pack above the waist and start with one small water bottle. A weighted vest or backpack is not recommended if osteoporosis is severe, vertebral fractures are present, or balance is poor.

In conclusion. More well-designed studies are needed to create standardized protocols and show long-term effects. Used correctly, weighted vests or backpacks may be a valuable adjunct to an existing program.

Studies that show a benefit:

1. Hakestad KA, et al. Exercises Including Weight Vests and a Patient Education Program for Women with Osteopenia: A Feasibility Study of the OsteoACTIVE Rehabilitation Program. Journal of Orthopaedic and Sports Physical Therapy 2015 February;45(2). (31 subjects, no control group)
2. Klentrou P, et al. Effects of Exercise Training with Weighted Vests on Bone Turnover and Isokinetic Strength in Postmenopausal Women. Journal of Aging and Physical Activity 2007;15(3):287-299. (16 subjects)
3. Jessup JV, et al. Effects of Exercise on Bone Density, Balance, and Self-Efficacy in Older Women. Biological Research for Nursing 2003;4(3):171-180. (18 subjects)
4. Snow CM, et al. Long-term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal Women. The Journals of Gerontology: Series A, 2000;55(9):489-491. (18 subjects)

Studies that do not show any benefit:

1. Beavers KM, et al. Weighted Vest Use or Resistance Exercise to Offset Weight Loss–Associated Bone Loss in Older Adults: A Randomized Clinical Trial. JAMA Network Open 2025;8(6):e2516772. (150 subjects)
2. Greendale GA, et al. A Randomized Trial of Weighted Vest Use in Ambulatory Older Adults: Strength, Performance, and Quality of Life Outcomes. Journal of the American Geriatrics Society 2000;48(3), 305-11. (62 subjects)