Weighted Vests for Middle-Aged Women: Is the Trend Worth the Hype?

Everywhere I look these days, I see women my age walking with weighted vests. I decided I wanted to get a better understanding of this latest trend. Since this is a new phenomena, there is not a lot of research to support it, but there are trials underway to see if walking with a weighted vest will increase bone density.

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Bone Health and Osteoporosis Prevention

As estrogen levels in women decline in midlife, bone mineral density can drop, increasing the risk of osteoporosis. Weighted vests add resistance during activities like walking or stair climbing, which may help stimulate bone growth more than if you did not do any activity.

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However, we know that our bones respond to the SAID principle. SAID stands for Specific Adaptation to Imposed Demand, meaning that the more stress we place on our bones, the more bone building will take place. So, while walking has been shown to be beneficial overall, higher impact activities like jumping and running likely will have a more significant effect on Osteoblasts which are the bone building cells in our body.

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One study conducted in 2000 (Snow, et al.) showed positive benefits in the group that wore the vests while performing jumping activities. However, one limitation with this study is that the group wearing the vests were performing jumping activities, which has been proven to improve bone density because of the high impact. So, we don't really know if the benefits were from the weight vest, the jumping, or both. Another limitation of the study is the small group size and the trial length which was 5 years. (I don't know about you, but I have trouble sticking with exercise routines for that length of time)

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For many women though, especially those with joint pain, or osteoporosis, running and jumping is not an appropriate activity. For this population, walking with a weighted vest may be a good alternative.

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Functional Strength for Daily Life

Carrying extra load during movement mimics real-world activities, like carrying groceries or lifting kids. Over time, this functional resistance can improve muscle endurance. However, there is also an additional strain on our joints as we add weight. According to the Academy of Orthopedic Surgeons, every additional pound of body weight we add translates to 4-6 pounds of weight on our knees. So, are we adding excess stress to our knees while walking with a weighted vest? In my opinion, yes.

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Cardiovascular Improvements

So, while I don't think there are significant benefits to bone density, there is a study I reviewed from 2024 (Kim, et al.) that showed there may be a reduction in cardiovascular disease risk through improving body composition and decreasing insulin resistance. These benefits were shown in “normal weight obese women” meaning women that have normal weight but a high ratio of fat to muscle composition. The other consideration is that exercises they performed were high intensity: jumping jacks, planks, squats, lunges, burpees, and squat jumps. Would these same benefits be shown in normal walking and hiking? I’m not so sure.

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So, in conclusion, I think that weighted vests may be a good option for some people, but if your goal is to build bone density (as it should be in your 40’s and 50’s), you may get more bang for your buck with other methods.

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‍Disclaimer: The views expressed in this post are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.

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