Why I Recommend Weighted Vests for My Patients (and Wear One Myself)
Hint: For Bone and Muscle Strength
If you walked into my clinic or my garage gym, you’d likely see a weighted vest hanging on the wall.
Not because I’m training for a military obstacle course. But because I believe strongly and with the science to back it up that wearing a weighted vest during exercise can be one of the most practical, low-barrier, high-reward interventions for women in midlife and beyond.
We’re talking about stronger bones, better balance, improved muscle strength, and meaningful shifts in metabolic health. And unlike many other fitness fads, the benefits of weighted vest training have been documented in peer-reviewed research going back more than two decades.
Let me walk you through what we know, what I see in practice, and why it matters so much, especially for postmenopausal women.
Bone Health and Fall Prevention
For postmenopausal women, bone loss is not just a risk. It’s expected unless we actively intervene.
Studies show that long-term exercise with a weighted vest can help maintain or even slightly increase hip bone mineral density compared to controls who do not use added weight. In one early trial, Snow et al. found that women who walked regularly with weighted vests had significantly less hip bone loss over time. Jessup et al. and Roghani et al. later confirmed that this kind of external loading helps prevent bone resorption and stimulates bone formation, improving balance along the way.
I’ve seen this in practice patients who combine weight-bearing movement with vests often show improvements in bone scans and more confidence in their stride. That confidence matters. It prevents fear-based immobility, which itself leads to decline.
Muscle Strength, Power, and Balance
In my clinical and personal experience, balance is the unsung hero of longevity. Muscle strength is its twin.
Weighted vest training has been shown to increase lower body strength by up to 33 percent, muscle power by 13 percent, and leg lean mass by 3.5 percent. These aren’t small changes. They translate into steadier steps, easier stair climbs, and longer independence.
Athletic women may also benefit. Research has shown that using a vest during dynamic warm-ups can enhance performance in vertical and long jumps. The neuromuscular activation appears to translate into more explosive movement without requiring high-impact pounding on joints.
Metabolic and Cardiovascular Impact
What’s less discussed, but just as important, is how this kind of training influences insulin resistance, serum resistin levels, and body composition.
A 2024 study by Kim et al. showed that circuit training with weighted vests improved cardiometabolic risk factors in normal-weight obese women. This included increases in skeletal muscle mass and decreases in markers linked to inflammation and cardiovascular disease.
For many of my patients, this isn’t about aesthetics. It’s about protecting their brains, their hearts, and their energy levels.
Practical Advice
Let me be clear: Weighted vest training is not a substitute for resistance training. Resistance training is non-negotiable. It is the cornerstone of midlife health. But what I love about weighted vests is that they can enhance everyday movement. I encourage my patients to use them when doing activities they already do, like walking the dog, climbing stairs, or doing housework. Even wearing a vest during warm-ups or stretching exercises can enhance neuromuscular activation and prepare the body for more demanding work.
I wear mine when I’m walking. I’ve converted my treadmill into a walking desk, and I walk on an incline with my weighted vest on as a booster. I wear it during housework and even when I’m sitting at my desk at home. I’m not quite brave enough to wear it in the clinic in front of patients yet. That might be overkill.
One of the most common questions I get is, how heavy should the vest be? Most of the studies used vests that were 3 to 5 percent of a woman’s ideal body weight to start. However, bone improvements typically didn't appear until the load reached approximately 10 percent. I’ll admit I’m a bit of an overachiever. I own 8, 10, 12, 16, 20, 25, and 30-pound vests. My husband is into it too.
That said, no one needs to invest in seven different vests. For longer walks on the seawall with my husband or a girlfriend, I’ll wear the 10-pound vest. I had to work up to that. For shorter walks or when I want a bit more challenge, I’ll use the 12 or 16. It’s about gradual progression and listening to your body.
Learn more about safety and recommendations here.
What the Critics Say
Critics argue that there’s not enough evidence to recommend weighted vests or that they’re unsafe for older adults. But the studies tell a different story. When introduced thoughtfully, starting light, used consistently, and paired with proper form. Weighted vests are not only safe but also empowering. I’ve had patients in their 60s and 70s who say it gives them a physical and psychological edge. It makes them feel stronger. More capable. Less invisible.
We don’t need more reasons to feel stuck or fragile. We need tools that meet us where we are and move us forward.
References
Shaw J, Snow C. Weighted vest exercise improves indices of fall risk in older women. J Gerontol A Biol Sci Med Sci. 1998;53(1):M53–M58. https://doi.org/10.1093/GERONA/53A.1.M53
Snow CM, Shaw JM, Winters KM, Witzke KA. Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. J Gerontol A Biol Sci Med Sci. 2000;55(9):M489–M491. https://doi.org/10.1093/GERONA/55.9.M489
Kim J, Kim E, Kim D, Yoon S. Weighted vest intervention during whole-body circuit training improves serum resistin, insulin resistance, and cardiometabolic risk factors in normal-weight obese women. J Exerc Sci Fit. 2024;22:463–473. https://doi.org/10.1016/j.jesf.2024.10.002
Thompsen A, Kackley T, Palumbo M, Faigenbaum A. Acute effects of different warm-up protocols with and without a weighted vest on jumping performance in athletic women. J Strength Cond Res. 2007;21:52–56. https://doi.org/10.1519/00124278-200702000-00010
Jessup JV, Horne C, Vishen R, Wheeler D. Effects of exercise on bone density, balance, and self-efficacy in older women. Biol Res Nurs. 2003;4:171–180. https://doi.org/10.1177/1099800402239628
Roghani T, Torkaman G, Movasseghe S, et al. Effects of short-term aerobic exercise with and without external loading on bone metabolism and balance in postmenopausal women with osteoporosis. Rheumatol Int. 2013;33:291–298. https://doi.org/10.1007/s00296-012-2388-2
Klentrou P, Slack J, Roy B, Ladouceur M. Effects of exercise training with weighted vests on bone turnover and isokinetic strength in postmenopausal women. J Aging Phys Act. 2007;15(3):287–299. https://doi.org/10.1123/JAPA.15.3.287
Harry JR, Barker LA, Paquette MR. Sex and acute weighted vest differences in force production and joint work during countermovement vertical jumping. J Sports Sci. 2019;37:1318–1326. https://doi.org/10.1080/02640414.2018.1557825
Is there a vest(s) that you would recommend?
Love my weighted vest for walks! Mine is 12 lbs...had to get used to it, but now it feels great.