Evaluating the Benefits of Weighted Vests for Bone and Muscle Health

Over the last year, weighted vests have become increasingly common in fitness circles. It’s now typical to spot individuals wearing them while walking in parks or hiking trails.

A number of menopause and fitness influencers—some with financial incentives—promote weighted vests as a way to add resistance to everyday movements such as walking, squats, lunges, or even household chores. These vests are often claimed to support women in midlife by helping preserve bone density and muscle mass. One prominent advocate described them as a ‘hidden gem’ for maintaining health during aging.

Sales for companies offering weighted vests have climbed sharply, and fitness platforms recently introduced programs incorporating weighted vest walking routines.

But what does the evidence say about the true effectiveness of weighted vests? Experts in fitness and exercise science provide insight into current research findings.

For women who have experienced menopause, preserving bone health is critical to reducing the risk of falls and ensuring ease of movement in daily activities.

Bone density declines significantly during the five to seven years following menopause, with approximately half of women over 50 suffering fractures related to osteoporosis. Extensive research indicates that targeted exercise can strengthen bones by applying mechanical stress strategically.