Bone health is one of the biggest reasons women try weighted walking. So what can a weighted vest or backpack really do for your bones? Here’s an honest, plain-English look at what the research says, and what it doesn’t.
The short version
- Bones respond to load. Weight-bearing exercise such as walking is widely recommended for bone health.
- Studies of weighted vests are small, but several suggest benefits when the vest is combined with active exercise.
- Simply wearing a vest on its own isn’t enough, and one recent trial found it didn’t prevent bone loss during weight loss.
- The best approach combines weighted walking with strength training, good nutrition and your doctor’s advice.
Why bone health matters for women
Bone is living tissue that is constantly being broken down and rebuilt. Most of us reach our peak bone mass by around age 30, so building strong bones when you’re younger and protecting them later both matter. Around menopause, falling oestrogen levels speed up the breaking-down part, which is why women can lose bone density faster in the years around and after menopause.
The good news is that bone responds to the forces placed on it. When muscles pull on bone and your skeleton carries weight, it gets a signal to stay strong. That’s the idea behind weight-bearing exercise.
What the experts recommend
The Bone Health & Osteoporosis Foundation recommends two types of exercise for bone health: weight-bearing exercise (moving against gravity while upright, including fast walking) and muscle-strengthening exercise (such as lifting weights or using resistance bands). Read their guidance.
Walking on its own is a gentle, low-impact form of weight-bearing exercise. Adding a vest or backpack increases the load a little, which is where weighted walking comes in.
What the research on weighted vests shows
Studies on weighted vests are mostly small, so it’s worth reading them with care. Here’s the overall picture:
- Vests plus active exercise look promising. One of the best-known studies followed a small group of postmenopausal women for five years. Those who wore weighted vests while doing jumping exercises three times a week maintained their hip bone density, while the comparison group lost bone (Snow and colleagues, 2000). Other small studies combining vests with walking, stair climbing or strength exercises have reported improvements in balance, strength and markers of bone health.
- Just wearing a vest isn’t enough. Studies where people simply wore a light vest during the day, without extra exercise, found little or no benefit.
- A recent large trial urges caution. The INVEST trial at Wake Forest University followed 150 older adults who were losing weight. Wearing a weighted vest for several hours a day did not prevent the hip bone loss that often comes with weight loss, although the researchers noted vests did help other outcomes such as balance and knee strength. Read the researchers’ summary.
The honest conclusion: weighted walking is a useful, joint-friendly way to add load to your week, and it may help with strength and balance. But it isn’t a magic bone-builder on its own.
How to get the most from it for your bones
- Walk briskly and regularly. Consistency over months matters more than the odd long walk.
- Add strength training two or three times a week: squats, lunges, step-ups and lifting weights. The INVEST researchers recommend progressive resistance training with some impact as part of the mix.
- Consider a little impact, if it’s safe for you. Small hops, heel drops or stair climbing give bones a stronger signal than walking alone. Ask your doctor first if you have low bone density.
- Look after the basics: enough protein, calcium and vitamin D. Your doctor can advise on what’s right for you.
- Work on balance to help prevent falls. Weighted walking helps here, and so do tai chi and simple balance exercises.
If you have osteopenia or osteoporosis
Please talk to your doctor or a physiotherapist before adding weight to your walks. They can tell you how much load is safe, and which movements to avoid. Many people with low bone density can exercise safely with the right guidance, and it’s worth getting it.
Where to start
Begin light, around 5% of your body weight, and build up gradually. Our guide on how much weight to start with and the free 4-week starter plan will walk you through it.
This article is general information and isn’t medical advice. Always follow the guidance of your own doctor.
Sources
- Bone Health & Osteoporosis Foundation: Weight-bearing and muscle-strengthening exercises
- Wake Forest University: We’re putting weighted vests to the test (INVEST trial)
- International Osteoporosis Foundation: Exercise
- Snow CM et al. Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. Journal of Gerontology, 2000.