Weighted Vest: A Common Sense Approach

Weighted vests are everywhere — on Instagram, in neighborhood Facebook groups, and on your morning walk. But does that mean you should be wearing one? In this Common Sense episode, we cut through the hype so you can decide what's right for your body and your goals.

In this episode:

• What a weighted vest actually is and the two main styles (zip-up vs. X-strap)
• The #1 thing a weighted vest will NOT replace — and why this matters
• Bone density benefits: why a weighted vest primarily helps your hips, not your spine, and why that distinction is huge
• How to use your DEXA scan results to decide if a vest is even relevant for you
• Balance and cardiovascular benefits — and who might find these especially useful
• Surprising research linking weighted vests to mental health and Alzheimer's prevention
• Contraindications — kyphosis, scoliosis, spinal stenosis, disc degeneration, osteoporosis, and balance issues: what you need to know before strapping one on
• The common sense approach to getting started: weight recommendations, how to break it in, and foot strike tips
• What to look for when buying: adjustable weights, washability, female-specific fit, and chest considerations
• Why your host doesn't own one — and why that's totally okay

Listen to the original episode: Do I Need a Weighted Vest?

Research used in today’s and original episode on weighted vest:

• The effect of a weighted vest on perceived health status and bone density in older persons
• (Quality of Life)
• How To Use A Weighted Vest For Osteoporosis And Overall Bone Health, According To Experts
• Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women
• I have a family history of Alzheimer’s disease. I wanted to understand my own risk
• Research: Weighted Vest for Osteoporosis?
• Hyperwear Weighted Vests

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Transcript

Weighted Vest: A Common Sense Approach

Graced Health Podcast

Amy Connell, Host

One of the things I am pretty consistent about — and it means a lot to me — is taking a walk every morning. The biggest reason I do this is just to get some sunshine in my eyes and some fresh air. If you have been with me for any amount of time, you know that's super important to me. Sometimes it's just to get ahead of my dog, who, even though she is aging, still gets the zoomies. She kind of gets pent up, so I'm just trying to get a little bit of exercise in for her.

She has turned into either my warm-up or my cool-down partner. She's not my workout partner anymore. It used to be that she and I would run five miles. Neither one of us does that anymore, and so she gets really irritated sometimes when I'm going out for either a fast walk or a walk/run that I've been doing lately.

I tell her, "You're my cool-down, so I'll come back and get you," but I don't think she really understands it. Anyway, when I get out on these walks, I keep seeing the same thing in my neighborhood. I live in one of these enormously huge master-planned communities with about 25,000 to 30,000 people in it, and I see a lot of women — especially midlife women — wearing weighted vests.

Maybe you're seeing the same thing. Maybe you've seen them on Instagram, in your neighborhood group chat, or your friend's group chat, and you're wondering, "Should I get a weighted vest?"

So that's what we're talking about today. This is part of our Common Sense series, where I cut through the noise, give you what you actually need to know, and help you decide what is right for your body and your goals. I did a more expanded version of this topic in Season 23, Episode 17, called "Should I Wear a Weighted Vest?" So if you want more, you can go listen to that. But I wanted to bring this back for the Common Sense episode because I continue to hear chatter and see people in weighted vests — and I really want to drill down into one thing: just because something is everywhere doesn't mean it's right for you. It may not even be right for the people who are wearing them.

I am not against weighted vests. Let me say that again: I am not against weighted vests. But I want you to know your why before you spend your hard-earned money on one. So let's talk more about weighted vests.

First of all, what is a weighted vest? Basically, it's exactly what it sounds like — a vest you wear over your clothes, over your tank or T-shirt or whatever, that adds weight to your body. That's it. You can wear it on your walks, around the house, or during some workouts. I don't recommend wearing one if you're doing a lot of jumping or plyometric work — that's not really appropriate. But it's something you can add into what you're already doing.

There are two main styles. One is like a zip-up, similar to a regular vest. The other has more of an X shape — it crosses over your chest at your sternum and comes together in an X on your back. These are really a personal preference, and depending on where you live, you may want to choose one over the other. I see a lot of the X-style here in the Houston area because it gets so very hot, which is actually one reason I don't wear one — I don't want to be any hotter or sweat any more than I already do.

The X shape allows a little more airflow, but the zip-up is totally fine as well. Completely personal preference.

Now, before we get to the benefits, I want to drill down on something important — so if your mind is wandering, come back to me, because I want you to hear this: a weighted vest is not a replacement for strength training. If you are wearing a weighted vest on your walk or around the house thinking it is going to help you build stronger muscles, I want you to hear the full conversation. It is not a replacement for strength training. It's a little extra oomph. It's a supplement to what you're doing, not a shortcut. So keep that in mind as we talk. It's not weighted vest or strength training — it's weighted vest and strength training.

That said, weighted vests do have a decent amount of benefits, and I think that's one reason we're hearing more about them and seeing them more and more.

One of the biggest benefits is bone density. As we move through perimenopause and beyond, our estrogen decline accelerates bone loss. One study published in Quality of Life Research found that participants who exercised in a weighted vest increased their bone density by about 1%, while the non-vest group lost about 0.6%. That's nearly a 1.5% swing, which can really matter if you are approaching osteopenia territory or if you've been told to pay attention to your bones.

Here's the common sense piece that I'm not sure people fully understand: a weighted vest primarily helps your hip bone density, not your spine. Hips are important — absolutely. We talk a lot about wanting good stability so that if we fall, we don't break a hip. I'm not negating the importance of having a strong lumbo-pelvic hip complex. But it's not helping your spine.

I know a lot of women are worried about spinal weakening and hunching over. Some women have kyphosis — what's sometimes called a dowager's hump, or what I heard someone refer to today as a "cell phone hump." I'll come back to that in a moment, because if you have that, there's something important you need to know as it relates to weighted vests.

When you wear a weighted vest, it puts load on your hips. That extra weight on your torso creates more impact on your hips as you walk and move. Your spine, on the other hand, benefits most when muscles and tendons are pulling against the bone — which is what happens in resistance training, especially when you're pulling with bands or doing similar movements.

So if your DEXA scan shows hip concerns, a weighted vest is relevant and great to use. If your DEXA scan shows your hips are fine but your spine is not, the weighted vest isn't really going to help your spinal bone health. And if you haven't had a DEXA scan — which is the test that evaluates your bone density — it's worth asking for one so you have the data.

It's also important to note that the same benefits you get from a weighted vest — bone density, muscle strength, overall resilience — can also come from strength training and impact training. You don't have to wear a weighted vest to get those benefits. Again, it's just a little extra oomph. Not the only way. And I think a lot of people overestimate the value they're getting from it.

Another benefit of a weighted vest is improved balance. The extra weight forces your stabilizing muscles to engage in new ways. Your body isn't used to carrying weight in that particular way, so your lower body has to recalibrate — and that can help improve balance. We do want to be working on balance so that if we trip or get off balance, we can catch ourselves.

Another benefit is cardiovascular intensity. If you love walking but want a little more out of it, a weighted vest can help. I live at sea level, and there are very few hills or inclines in my neighborhood — really just the one over the railroad tracks. So the vest can add that extra intensity to challenge your cardiovascular system, and that is real. Maybe you can't run because of knee issues, so adding the vest helps increase the challenge. We talked about rate of perceived exertion in the Common Sense Guide to Lifting Heavy episode — that RPE concept applies to cardio too. A weighted vest will increase your RPE. Genuinely useful, but not necessary for a holistic wellness picture. It's just one tool.

Interestingly, when I was researching the expanded episode, I also found research suggesting that weighted vests may support mental health and have been positively correlated with Alzheimer's prevention. I was really surprised to see that, but it's worth noting and looking into if those are areas you care about.

Now, back to that kyphosis — the dowager's hump, or "cell phone hump" as someone called it today. This is what's called a contraindication for weighted vests. If you have that, please do not wear a weighted vest unless your doctor specifically tells you to, because it can increase stress on your spine and potentially worsen that curvature. That's not a direction you want to go.

Also, if you have scoliosis — where your spine has that lateral, S-shaped curvature — the research specific to weighted vests is pretty limited, because who wants to do research on already-compromised spines? If you have any kind of compromised spine, it's just best to avoid it. Use your other tools.

If you have spinal stenosis, Harvard Health specifically flags this one. A weighted vest can put pressure on the spine, and if you have stenosis or significant disc degeneration, it can cause problems all the way up to your neck. So if you have stenosis: no weighted vest.

If you have disc herniation or degenerative disc disease, the research is mixed. Some physical therapists say a careful, progressive approach might still work — starting with just a pound or two and building slowly. Others say no. This is a conversation to have with your physician. Please don't just decide to do this on your own. Work with your physician, physical therapist, or whoever is helping you manage that condition.

If you've already been diagnosed with osteoporosis, that's also not a clear yes or no. Osteoporosis exists on a spectrum — when you get that number, it's going to be a negative value, and where the bone loss is located matters more than the diagnosis itself. If it's in your spine, the vest isn't really targeting that anyway. If it's in your hips, there may be a case for wearing one — but only with physician input. So if you have osteoporosis, please ask your physician how they feel about you wearing a weighted vest and where specifically your bone loss is located.

Also, if you have poor balance or impaired vision, a weighted vest is going to make things harder before it makes them better. Build that foundation of balance first — you can do that in a lot of ways — before adding extra weight.

If none of these contraindications apply to you and you're thinking, "Okay, I really want to try this," here's your common sense approach.

Number one: start with about 5% of your body weight. You can go even lighter — one or two pounds is fine. Over time, you can work up to about 10% of your body weight, but you don't have to get there. You may also find that some activities can handle heavier weight while others work better with less.

Number two: break it in slowly. Wear it around your house a few times first. Get the feel for it. Let your joints, muscles, and back adapt to the extra load — just like you would when picking up a new piece of equipment. Don't strap it on for a four-mile walk with your girlfriend the first morning. Be kind to yourself.

Number three: distribute the weight evenly — balanced side to side and front to back. Think about how your body would naturally carry extra weight, distributed around you evenly, not all on one side.

Number four: pay attention to your foot strike. When we walk, we naturally land on our heel, which is normal foot mechanics. But the cushioning in our shoes can cause us to land harder than we realize. Landing heavily on the heel — called high ground reaction force — sends impact shooting back up through your knees and hips. With the extra weight of a vest, that force increases. Try to walk a little more gently. If you're used to walking barefoot at home, try walking barefoot with the vest on to notice how your gait changes — I'd be willing to bet you'll naturally walk a little softer. It reminds me of when my husband and I first lived in a second-floor apartment and I could hear my own heavy footsteps. I started walking lighter because I didn't want to be that annoying upstairs neighbor. Channel that energy.

If you decide to get a weighted vest, here's what to look for. First, get one with adjustable weights — in my opinion, this is non-negotiable. You want to start light and build over time, not get locked into a fixed weight from day one. Second, make sure it's washable, especially if you live somewhere hot and humid. This would be non-negotiable for me. Third, if possible, get a female-specific fit. Our bodies are different from men's, and there are vests cut specifically for women's proportions. We have breasts; men don't — and the fit matters. Fourth, if you are larger-chested, the X-style vest will likely fit better than the zip-up. Fifth, pay attention to the weight limit on the vest and keep it within that 10% of body weight guideline.

I don't have a specific brand recommendation since I don't own one — and I'll tell you why in a moment. But I do have a lot of respect for Hyperwear. I have some of their other products, like sandbells, and they make really good quality equipment. It is on the higher end, so if that's not in your budget, go to Amazon, read the reviews, and use the criteria above to evaluate your options. There are more than one good option out there. And honestly, if you see people in your neighborhood wearing weighted vests, stop them and ask what they like and don't like. That real-world feedback will serve you better than anything I can tell you.

Now, like I said, I don't wear one — and I'm not planning on getting one. Here's why. Number one, I live in Houston. It is hot. It is humid. I'm already hot just walking to the mailbox. The idea of adding more weight and more nylon is a hard no for me.

I actually have a funny story about this: my assistant, who helps with the back end of the podcast, is Canadian. She said, "It's so funny to hear you say that, because up here I have to wear so many layers through the winter that when I can finally take them off, the last thing I want to do is put on a weighted vest." She said she has so few opportunities to just feel free outside that she doesn't want to add anything back on. Kind of the exact opposite of what I'm dealing with.

Also, personally, I've had a DEXA scan, and my bone density is strong. I strength train. I do impact work. I do sprint intervals. These are all tools in my toolbox for bone health. I don't have any gaps I need to fill — but that's just me and my body and my goals. Yours might be completely different, and that's the whole point of this episode.

Weighted vests can be a useful tool. They have real benefits, particularly for hip bone density, balance, and cardiovascular intensity. But they're not magic. You hear me say this a lot: there's no magic pill, no magic wand. You cannot just strap on a vest and suddenly have great bone structure. It's one tool — and not even a necessary one. It's just something that exists, and I want you to know why you're wearing it and what it can actually help with, rather than wearing one because you saw a video about it or because someone told you that you should.

Know your why. Know your numbers. Know your body.

If it fits, if you want it, great. If not, that's okay too. You have other tools for your holistic wellness journey. That's the common sense approach to weighted vests.

That's all for today. Go out there and have a graced day.