Maybe you’ve spotted weighted vests out in the wild – hikers adding on extra weight as they jog up Koko Crater Trail or the casual walker toting extra gear, out for a neighborhood stroll. Or, if you’re headed towards middle age (like me), maybe weighted vests have worked its way to your Instagram or TikTok algorithm, with influencers singing its praises for older adults, especially those who may be going through menopause or perimenopause (also like me). Wearing a weighted vest, the influencers say, is an easy way to maintain bone and muscle strength as bone density declines.
Weighted vests are trending, but weighted training is far from new. Ancient Greeks used heavy stones, called halteres, to train for the Olympics. Medieval knights trained with a full plate of armor, often weighing 45-50 pounds. In the East, martial arts like Hung Ga, used iron rings on their appendages to strengthen their punches. In the modern era, the military has used weighted vests for generations. In a practice known as “rucking,” soldiers march with heavy backpacks to build stamina and strength.
We talked to Queen’s University Medical Group physician and senior orthopedic team surgeon for the University of Hawaii at Manoa Athletics, Jay Marumoto, M.D., to weigh in on whether weighted vests live up to the hype or not.
Don’t resist the resistance
Scientific studies are mixed. One study found that long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. However, another study found that participants who wore weighted vests lost a similar amount of weight to those who didn’t.
Dr. Marumoto says adding a weighted vest can help with weight loss, improve muscle growth, and bone density, but it’s a qualified yes.
“Weighted vests are resistance – and that helps the core muscles of your trunk and your proximal extremities, which are your shoulders and your hips,” says Dr. Marumoto. “Adding weight simply increases the resistance, giving you more bang for your buck when you’re on land.”
Imagine astronauts when thinking about the positive effects of weighted vests, Dr. Marumoto says. When astronauts are floating in space, they’re in prolonged weightlessness, which can cause them to lose bone density due to the lack of gravity. “With weighted vests, you get increased resistance and increased gravity,” he says. “It’s been well accepted that your bones respond to gravitational stress.”
One size fits some
A quick internet search yields endless weighted vest options. Choosing the right one can be overwhelming, but Dr. Marumoto says comfort is key. He recommends opting for a vest with wide shoulder straps and adjustable weights, so you can start light and add more weights as you get more accustomed to the added gravity.
Though weighted vests may be helpful for some, Dr. Marumoto warns that added weight may not be beneficial for everyone. The extra weight may put too much pressure on the spine, negatively affecting those with joint, back, or balance problems.
Ultimately, a weighted vest may not miraculously transform your bone health but adding one to your workouts can help boost strength training workouts and make your walk or hike more challenging. If you don’t have joint, back, or balance issues, a weighted vest may be a worthwhile investment.
Get moving
Looking for more fitness inspiration? Here are some workout stories to keep the momentum going.
- disc golf with a catch
- five frequently asked fitness questions answered
- functional fitness exercises to the rescue
- hiking to beacons of light
- lacing up our shoes: our 10,000-step walking challenge
- national golf day: a healthy hobby
- pickleball: a growing craze
- time to celebrate national walking day
Dr. Marumoto is a senior orthopedic surgeon for the University of Hawaii’s Athletics department and a physician with the Queen’s University Medical Group and limits his practice to people with surgical problems. If you have any questions about weighted vests, please consult your primary care physician.
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