Walk through any park these days and you might spot them: people sporting bulky weighted vests, adding 10, 20, even 30 pounds to their morning stroll. Scroll through social media and you'll find countless influencers touting weighted vests as the secret to building unbreakable bones and sculpted muscles. Many videos have gained hundreds of thousands of views with claims that weighted vests will "transform your body"—a claim that, to be fair, is par for the course in any fitness trend. "Weighted vest walks" are popular enough to be parodied, and even if I find those videos a little mean-spirited, they do point to an important question: Does this trendy fitness accessory actually deliver on its promises?
Let's dig into what science really says about weighted vests—and what they can (and can't) do for your body.
The claim: Weighted vests can build bone density or stop bone loss
I can see how this theory sounds legit. Bones respond to mechanical stress by becoming stronger—it's why astronauts lose bone density in zero gravity, and why weight-bearing exercise is recommended for osteoporosis prevention. So logically, strapping on extra weight should signal your bones to bulk up, right? Not exactly.
According to Dr. Leah Verebes, a professor at the Touro School of Health Science's DPT program, the reality is more nuanced. "Some research, particularly among elderly persons and postmenopausal women, suggests that the use of a weighted vest while exercising, or plain walking, can slow bone loss or improve bone density modestly—especially in the legs and hips," she says.
However, the gains are far from dramatic. Verebes notes that "results are variable and gains are minimal." Traditional resistance training like weightlifting and higher-impact activities like jogging or jumping produce significantly better results. A 2023 review found that while weighted vests may help maintain bone mineral density, the overall quality of evidence supporting this benefit remains low to moderate.
Weighted vests can help maintain bone strength, particularly for people who can't tolerate high-impact exercise due to joint issues or other limitations. But they're not a substitute for proper resistance training or impact activities.
The claim: Wearing a weighted vest builds muscle and increases strength.
Here's where expectations need serious adjustment. Yes, adding weight to your body does increase the resistance during bodyweight exercises like squats, lunges, push-ups, and step-ups. And yes, this can contribute to improvements in muscular endurance and modest strength gains. But there's a catch.
"Vest walking also increases caloric expenditure and activates muscles more than regular walking, but the weight is typically too low to induce significant muscle growth," Verebes says. Most weighted vests are designed to be 5-15% of your body weight—enough to make your workout harder, but not enough to trigger substantial muscle building.
Think of it this way: If you weigh 150 pounds, a 10% weighted vest adds just 15 pounds. That's less resistance than you'd use for a basic strength training exercise. "Significant muscle growth continues to require progressive resistance training with more substantial weights," Verebes says.
So, weighted vests can intensify your workout and improve muscular endurance, but they won't replace a proper strength training program if your goal is building significant muscle mass.
The risks nobody's posting about
While social media showcases people effortlessly crushing workouts in weighted vests, the reality is that adding load to your body comes with real risks. Verebes says that "too much excess weight can cause strain on joints, especially the knees, hips, and lower back." The increased load can also impair balance and increase fall risk, a particular concern for older adults who might be using vests specifically to improve bone health.
Perhaps most concerning is the risk of overuse injuries when people add weight too quickly. "Professionals recommend starting with a light vest—roughly 5–10% body weight—and adding to it gradually as strength and tolerance improve," Verebes says.
What actually works for building strong bones and muscles
If you're serious about improving your musculoskeletal health, Verebes offers evidence-based recommendations:
Prioritize resistance training. Weightlifting or using resistance bands remain the most effective methods for keeping bones and muscles strong. Progressive overload—gradually increasing the weight you lift—is key to continued improvement.
Include impact and weight-bearing exercise. Walking, hiking, stair climbing, and jumping all provide bone stimulation. Activities that involve impact force your bones to adapt and strengthen.
Support exercise with proper nutrition. You can't out-train a poor diet. Adequate protein, calcium, and vitamin D are essential for maintaining bone and muscle health. Without proper nutrition, even the best exercise program will fall short.
So, should you use a weighted vest?
Look, weighted vests aren't worthless. They can add challenge to bodyweight exercises and walking routines, providing modest improvements in muscle endurance and bone maintenance, particularly for older adults or those unable to do high-impact activities.
But as Verebes says, "they are not a shortcut to get to stronger bones and bigger muscles overnight. For significant improvements, regular resistance training and impact exercise remain the gold standard."
The bottom line? Weighted vests are a tool, not a miracle solution. If you do decide to try a weighted vest, start conservatively with 5-10% of your body weight, add load gradually, and pay attention to how your joints respond. And crucially: Always speak with your doctor first, especially if you have existing joint problems, balance issues, or bone density concerns.
