To Vest Or Not To Vest.
Weighted vests have surged in popularity, especially across social media. From women wearing them while doing chores to fitness influencers using them in workouts, the promise seems big: burn more fat, build bone density, and shed weight faster. But does the science back it up—or is it just another fitness fad?
What the Research Really Says
A study published by the National Institutes of Health (NIH) explored the effects of weighted vests on women over 37 with obesity (Body Mass Index (BMI) 32–37). While the study suggested that weighted vests may help reduce hip bone loss during intentional weight loss, it also stated that no significant changes in bone mineral density (BMD) or biomarkers were observed. In other words, the results were inconclusive.
Another NIH study focused on postmenopausal women with an average age of 65. It concluded that a five-year program of weighted vest use combined with jumping exercises helped maintain hip BMD by preventing bone loss. However, it raises a key question: Was it the vest, the jumping, or the combination that made the difference? Jumping alone creates beneficial impact stress on bones, promoting bone growth—a reminder that sometimes, simple movements are incredibly powerful.
In yet another study from 1994, premenopausal women saw increased bone density through a mix of low- and high-impact exercises—without vests. This again underscores the importance of movement and impact that will support bone health.
What Weighted Vests Can Help With
While the bone-building benefits of weighted vests are still up for debate, there are clear, research-backed benefits:
Improved Lower Body Strength: Wearing a weighted vest during movement may help maintain lower extremity muscle power.
Support for Fat Loss: When paired with a calorie-restricted diet, a vest can increase calorie burn by adding resistance.
Boosted Endurance and Cardiovascular Health: The added load increases workout intensity, helping to improve heart and lung capacity over time.
Who Should Avoid Weighted Vests?
Weighted vests aren’t for everyone. You should avoid using one if you have:
Balance issues (extra weight can throw off your stability)
Spine conditions or osteoporosis
Joint problems, particularly in the knees or shoulders
Chronic respiratory conditions
Final Thoughts
As with any fitness tool, the weighted vest isn’t a magic fix—it’s just one option in a larger toolkit. If you’re curious to try one, start slowly with no more than 5% of your body weight, and consult your healthcare provider first.
And remember: Just because you can doesn’t mean you should. Make choices that align with your body’s needs, not social media trends.
Kelly Rigo is the creative force behind Menopause Evolution.