Are Weighted Vests Worth It? Benefits for Walking, Strength, and Bone Density

A joint-friendly way to build strength, improve bone density, and make your walks more effective

Picture of the author wearing her weighted vest while walking her dog.

Weighted vests have been all the rage lately. In fact, they’ve almost become a symbol of the midlife woman who is serious about her health and fitness. Many health and fitness influencers, from doctors to personal trainers, are showing them off. But are weighted vests really worth it?

I’ve had mine coming up on a year, and with the exception of hot summer days, I use it regularly on my walks. It’s been a simple way to level up my effort without making exercise more complicated. But I also understand why people question their usefulness.

So, let’s take a closer look at how weighted vests can help, the benefits they offer, and how to choose the right one.

Why Consider a Weighted Vest?

Weighted vests can improve bone density, strengthen your lower body, and make your walks more effective, all while being easy on your joints. Unlike ankle or wrist weights, a vest evenly distributes the load over your torso, keeping it in line with your centre of gravity. That means the weight is placed on bones and joints designed for weight-bearing, making it a safer and more effective option for walking, upright lower body strength training, and bone density exercises.

“Weighted vests can be a simple but powerful way to increase mechanical load on bones and muscles, which is key for maintaining strength and bone health as we age.” – Prevention Magazine

Important note: Weighted vests aren’t for everyone. If you have spinal stenosis, chronic neck or back pain, significant disc degeneration, or balance issues, they may not be appropriate. Always check with your healthcare practitioner if you have pre-existing concerns.

3 Ways I Use (and Recommend) Weighted Vests

1. Walking with a Boost

Adding a weighted vest to your daily walk increases the challenge without needing to go faster or farther. Thanks to the even weight distribution across your torso, it feels natural and doesn’t overload smaller joints like your wrists or ankles. This allows you to get more strength and cardio benefit while keeping your walks joint-friendly. Weighted vests are recommended for walking, but not ideal for running due to the already high-impact nature of running.

2. Strength Training Support

Weighted vests are especially effective for upright, compound lower body movements like squats, lunges, and step-ups. Because the load is centered and evenly spread across your core, your larger lower body muscles can take on the challenge safely. This creates a more balanced option compared to holding dumbbells or bands, which sometimes don’t provide enough resistance for stronger lower body workouts.

“Using a weighted vest during lower body exercises can help provide sufficient resistance to stimulate muscle growth without overloading the joints.” – Journal of Strength and Conditioning Research

Note: They are not appropriate for exercises like deadlifts or good mornings where the spine is hinging forward under load, as this can create unnecessary stress.

3. Bone Density Benefits

Bone health becomes increasingly important with age, and weighted vests can support it in a very practical way. Simple exercises such as heel drops, bunny hops, or step-downs with a vest add gentle impact. With the torso-centered load, the impact is absorbed where your body is designed for weight-bearing, making this a safe and effective way to stimulate bone density.

“Load-bearing exercises with additional weight have been shown to improve bone mineral density, particularly in postmenopausal women.” – National Osteoporosis Foundation

How Heavy Should a Weighted Vest Be for Beginners?

If you’re new to using a weighted vest, start with 5–10% of your body weight. For example, if you weigh 150 pounds, start with a vest weighing 7–15 pounds. Focus on posture and body mechanics, adding weight only as you get stronger.

Other Considerations:

• Adjustable weight: Choose a vest that allows you to add or remove load.

• Even distribution: Look for a design that keeps the weight spread evenly across your torso.

• Comfortable, snug fit: This helps prevent the vest from slipping without restricting your breathing.

• Breathable material: Especially helpful if you’ll be wearing it outdoors or in warm weather.

What are the Key Benefits of Weighted Vests?

Weighted vests are reasonably priced and readily available from online sellers and sporting goods stores. If you’re still on the fence, here are a few of the major benefits they can provide for your body:

• Support Bone Health: Adds gentle, weight-bearing resistance to strengthen bones.

• Boost Lower Body Strength: Challenges muscles in legs, glutes, and core for more effective walks and workouts.

• Increase Cardio & Calorie Burn: Slightly raises heart rate without adding joint impact.

• Encourage Better Posture: Engages the core and promotes an upright, stable stance while moving.

Who Should Avoid Weighted Vests?

Weighted vests can be a great tool for many people, but they are not right for everyone. You should avoid or use caution if you have:

• Spinal stenosis

• Chronic neck or back pain

• Significant disc degeneration

• Balance problems or unsteadiness

  
  

Important note: If you have any pre-existing health concerns, always check with your healthcare practitioner to make sure a vest is appropriate for you.

Ready to Give It a Try?

Think of wearing a weighted vest like hiking with a backpack, the extra weight makes you work harder, but because it’s balanced across your torso, it’s much more joint-friendly.

Weighted vests aren’t a magic solution, but they are a practical tool in your toolbox for boosting strength, bone health, and fitness in everyday life. Whether you’re walking, doing upright lower body strength training, or working on bone density, they add just enough challenge to help your body adapt and grow stronger.

If you’ve been curious, start small and stay consistent, you may be surprised at how much stronger, steadier, and more confident you feel.

Have you tried a weighted vest? Share your experience or ask your questions in the comments below, I’d love to hear from you!

If you’re ready to start building joint-friendly habits that support your back (and the rest of your body), I’ve created something just for you:

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References:

Hunter, G. R., McCarthy, J. P., & Bamman, M. M. (2004). Effects of resistance training on older adults. Journal of Strength and Conditioning Research, 18(2), 214–220. https://doi.org/10.1519/1533-4287(2004)018<0214:EORTOO>2.0.CO;2

National Osteoporosis Foundation. (n.d.). Exercise for strong bones. Retrieved September 27, 2025, from https://www.nof.org/patients/what-is-osteoporosis/exercise-for-strong-bones/

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