Weighted Vest to Strengthen Bones and Muscles

By Kimberly Walker, BS Exercise Science, EP, CET 

Changes in hormones, especially around menopause, can lead to bone thinning (osteopenia or osteoporosis) and muscle loss, both of which raise the risk of falls and injuries (Klentrou et al., 2007). But there’s a simple tool that can help: the weighted vest.

As women move through their 30s, 50s, and beyond, maintaining strength and stability becomes essential—using a weight vest to strengthen bones and muscles is one simple, effective tool to support that journey.

What Is a Weighted Vest?

A weighted vest is a wearable piece of fitness gear that adds gentle resistance to your movement. It looks like a snug backpack or vest and can be worn while walking, doing bodyweight workouts, or just moving around during the day. By increasing the load on your bones and muscles, a vest encourages your body to get stronger and stay more resilient (Snow et al., 2000).

Key Benefits for Women

• Supports Bone Health: When you add weight to everyday movement, it can help stimulate your bones to stay strong. Research shows weighted vests may slow or prevent bone loss in postmenopausal women (Shaw & Snow, 1998).

• Improves Balance and Strength: The added resistance recruits more muscle fibers, which can help improve lower body strength, stability, and endurance (Srisaphonphusitti et al., 2022).

• Reduces Fall Risk: Stronger legs and better posture make it easier to prevent falls—especially important as we age (Klentrou et al., 2007).

  
  

Getting Started

• Start Light: Use 5–10% of your body weight. For example, if you weigh 150 pounds, aim for 7.5–10 pounds.

• Go Gradual: Begin with short walks or wear the vest during daily tasks. Increase weight or time slowly over weeks.

• Pick the Right Fit: Look for a snug, adjustable vest that doesn’t dig in or slide around. You can choose one with removable weights for flexibility to add weights overtime as you progress.

Use It Safely

Use your vest during strength exercises (like squats or pushups), walks, or balance drills. Avoid high-impact activities at first, and take rest days to allow for recovery. If you have osteoporosis or joint concerns, talk with your provider before starting.

Need Help Getting Started?

My name is Kimberly Walker and I am an Exercise Physiologist with American College of Sports Medicine at Honor Your Body and I specialize in helping women in all stages integrate tools like weighted vests safely and effectively into their routines!

You can browse recommendations for weighted vests and other equipment at Honor Your Body

Looking for support and accountability in your movement and nutrition journey?

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Sources:

1. Klentrou, P., et al. (2007). Journal of Aging and Physical Activity.

2. Snow, C. M., et al. (2000). Journal of Gerontology A.

3. Shaw, J., & Snow, C. (1998). Journal of Gerontology A: Medical Sciences.

4. Srisaphonphusitti, W., et al. (2022). BMC Geriatrics, 22, 911.