Not bratty at all. This is a great question, and it makes sense to wonder about it. Muscles get visibly stronger with weights, but bones? Not so obvious. Here's the science.
Bones are living tissue. They are constantly being broken down and rebuilt in a process called remodeling. Resistance training is one of the most effective ways to influence that process. When you lift weights or do any kind of impact or load-bearing exercise, you are putting mechanical stress on your bones. And your bones respond.
Here is how it works:
Mechanical load sends a signal. When you stress a bone—like during a squat, lunge, or even walking uphill—that pressure creates a small amount of strain in the bone. It is not damaging, but it is enough to activate the bone cells.
Osteocytes get to work. These are specialized cells in your bone that sense stress and send out a signal. That signal tells other cells, called osteoblasts, to build more bone.
Stronger bones are formed. Over time, your skeleton responds to regular loading by increasing bone mineral density, especially in the areas that take the most load. This includes your hips, spine, and wrists. It is similar to how muscles grow with repeated use, just on a slower timeline.
And here is the key point. Not all exercise strengthens bones. You need resistance, impact, or weight-bearing movement. Think lifting weights, jumping, hiking, or using a weighted vest. Swimming and biking are excellent for heart health, but they do not give your bones the stimulus they need to get stronger.
So even though bones do not flex like muscles, they are incredibly dynamic. They respond to force. And while you may not see the results in the mirror, you will see them on a DEXA scan.
Oh my gosh, thank you so very much. This is so detailed and I understand this now. I even googled it and it was vague. This explains in a way I totally understand. Thank you, thank you!
Having been obese all my life, I love feeling light on my feet after 70 lbs loss on Mounjaro. I do strength training 4 times/week and walk 3 miles every day. This is a personal preference for me Dr. Haver, I dont want to wear a vest. My dexa scan tells me my bone density and lean mass is great.
Thank you for sharing this, and first of all, congratulations on your incredible transformation and commitment to your health. That is no small thing.
You are doing so many of the right things. Regular strength training, daily walking, monitoring with DEXA, and staying in tune with how your body feels. The fact that you feel light, strong, and agile is powerful feedback from your body that it is thriving.
As for the weighted vest, that is totally fair. It is a tool, not a requirement. The research supports it as one option to increase load safely, especially for people who cannot or do not want to lift heavy or need extra skeletal stimulus. But if you are already doing resistance training four times a week and walking daily, you are already applying the mechanical load your bones and muscles need to stay strong.
And your DEXA confirms it. That is your data. That is your body. That is your call.
Keep doing what makes you feel empowered and energized. You are the one living in your body, and you are doing an amazing job listening to it.
I know you have shared before, but can you re-share you recommended vest or vests? Also do you have a vest you recommend for ladies who have large breasts?
Okay this may be your dumbest question yet, but I have to ask. How does wearing more weight not cause the kind of joint stress/damage that actually weighing those extra pounds would?
Not a dumb question, or if it is, I’m dumb too! This is my question as well. I have fluctuations in my weight, especially over the last few years, but have maintained my exercise throughout and still, my labs, etc are all much better now that I have lost 40 pounds. I am not sure I understand why adding weight back on through vests would help, since all of my doctors told me that the added weight was straining my joints and muscles.
I love my vest and wear it on my 3-mile walk with my dog. Mine is a CAP brand adjustable weight vest for women, which can go from 3 to 30 pounds. I’ve yet to wear mine in clinic yet, either😉
Is there any research to suggest a negative impact on spinal health? Curious whether the extra weight from the vest could contribute to vertebral compression fractures as we age?
I've been feeling pain in my feet when I walk in my vest. It might be too heavy? I do brace my core. It's been getting easier on my body in general but the aching feet is new. I'm in surgical menopause and I hurt a lot
Is there a vest(s) that you would recommend?
https://thepauselife.com/blogs/the-pause-blog/weighted-vests-for-bone-and-muscle-strength
Love my weighted vest for walks! Mine is 12 lbs...had to get used to it, but now it feels great.
How do weights strengthen bones if they aren’t like muscles? Actual question—not being a brat.
Not bratty at all. This is a great question, and it makes sense to wonder about it. Muscles get visibly stronger with weights, but bones? Not so obvious. Here's the science.
Bones are living tissue. They are constantly being broken down and rebuilt in a process called remodeling. Resistance training is one of the most effective ways to influence that process. When you lift weights or do any kind of impact or load-bearing exercise, you are putting mechanical stress on your bones. And your bones respond.
Here is how it works:
Mechanical load sends a signal. When you stress a bone—like during a squat, lunge, or even walking uphill—that pressure creates a small amount of strain in the bone. It is not damaging, but it is enough to activate the bone cells.
Osteocytes get to work. These are specialized cells in your bone that sense stress and send out a signal. That signal tells other cells, called osteoblasts, to build more bone.
Stronger bones are formed. Over time, your skeleton responds to regular loading by increasing bone mineral density, especially in the areas that take the most load. This includes your hips, spine, and wrists. It is similar to how muscles grow with repeated use, just on a slower timeline.
And here is the key point. Not all exercise strengthens bones. You need resistance, impact, or weight-bearing movement. Think lifting weights, jumping, hiking, or using a weighted vest. Swimming and biking are excellent for heart health, but they do not give your bones the stimulus they need to get stronger.
So even though bones do not flex like muscles, they are incredibly dynamic. They respond to force. And while you may not see the results in the mirror, you will see them on a DEXA scan.
Oh my gosh, thank you so very much. This is so detailed and I understand this now. I even googled it and it was vague. This explains in a way I totally understand. Thank you, thank you!
Having been obese all my life, I love feeling light on my feet after 70 lbs loss on Mounjaro. I do strength training 4 times/week and walk 3 miles every day. This is a personal preference for me Dr. Haver, I dont want to wear a vest. My dexa scan tells me my bone density and lean mass is great.
Thank you for sharing this, and first of all, congratulations on your incredible transformation and commitment to your health. That is no small thing.
You are doing so many of the right things. Regular strength training, daily walking, monitoring with DEXA, and staying in tune with how your body feels. The fact that you feel light, strong, and agile is powerful feedback from your body that it is thriving.
As for the weighted vest, that is totally fair. It is a tool, not a requirement. The research supports it as one option to increase load safely, especially for people who cannot or do not want to lift heavy or need extra skeletal stimulus. But if you are already doing resistance training four times a week and walking daily, you are already applying the mechanical load your bones and muscles need to stay strong.
And your DEXA confirms it. That is your data. That is your body. That is your call.
Keep doing what makes you feel empowered and energized. You are the one living in your body, and you are doing an amazing job listening to it.
I know you have shared before, but can you re-share you recommended vest or vests? Also do you have a vest you recommend for ladies who have large breasts?
https://thepauselife.com/blogs/the-pause-blog/weighted-vests-for-bone-and-muscle-strength
Now this is a hot girl walk!!
Where can I find information on how to use weighted vests correctly?
https://thepauselife.com/blogs/the-pause-blog/weighted-vests-for-bone-and-muscle-strength
Okay this may be your dumbest question yet, but I have to ask. How does wearing more weight not cause the kind of joint stress/damage that actually weighing those extra pounds would?
That's an interesting question, Tami! I'd be curious to hear a response.
Not a dumb question, or if it is, I’m dumb too! This is my question as well. I have fluctuations in my weight, especially over the last few years, but have maintained my exercise throughout and still, my labs, etc are all much better now that I have lost 40 pounds. I am not sure I understand why adding weight back on through vests would help, since all of my doctors told me that the added weight was straining my joints and muscles.
Im just worried about potential backache and shoulder pain. Would that be sorted by picking a lighter vest?
I love my vest and wear it on my 3-mile walk with my dog. Mine is a CAP brand adjustable weight vest for women, which can go from 3 to 30 pounds. I’ve yet to wear mine in clinic yet, either😉
Is there any research to suggest a negative impact on spinal health? Curious whether the extra weight from the vest could contribute to vertebral compression fractures as we age?
I've been feeling pain in my feet when I walk in my vest. It might be too heavy? I do brace my core. It's been getting easier on my body in general but the aching feet is new. I'm in surgical menopause and I hurt a lot
I have read weight vest aren’t recommended if you have Thoracic Outlet Syndrome..it’s definitely not something I want to trigger