The Weighted Vest Craze: What’s the Real Weight of the Evidence?
Is More Weight Really More Workout?
You’ve probably seen it, too.
A few months ago, during my daily bike rides and runs, I started noticing something different. Women everywhere were wearing what looked like… tactical gear? No, not prepping for battle - just walking. In weighted vests.
My first thought: Did I miss the memo about a neighborhood Spartan race? But then I saw more of them. And more. And I got curious.
A quick Google search pulled up headlines like:
“The Best Fitness Hack You’re Not Doing”
“Boost Bone Density While You Walk!”
“Why Weighted Vests Are the Secret Weapon for Women Over 50”
The hook is always the same: strap on a weighted vest, take your usual walk, and reap the benefits of strength training, weight loss, bone building, and (why not) maybe even spiritual enlightenment. Sounds amazing, right?
Until you actually look at the science and the studies they cite.
I’ve Got Some Skin in the (Weighted) Game
For my podcast Fitness Disrupted 2.0 (originally Fitness Disrupted) I’ve interviewed the people behind some of these trends. I talked with Stephan Olander, founder of Omorpho, about their micro-loaded gear and the science behind it. I interviewed Jason McCarthy, co-founder of Go Ruck, and own not one but two Go Ruck backpacks along with 20 and 30 pound plates that I throw on for the occasional hike or walk with my two labs. I’ve also had a great conversation for the podcast with Michael Easter, author of The Comfort Crisis, who’s a huge advocate of rucking - and I am too. One of the reasons is evolutionary: we evolved and are built to carry heavy loads over long distances. It’s functional, natural movement.
So, I’m not anti-weighted gear. I’m anti-bad science.
Old Studies, New Clickbait
One of the most popular references in these glowing articles is Snow et al., a study from 2000, yes, pre-iPod, that followed postmenopausal women who jumped wearing weighted vests three times a week for five years. Five. Years. Of jumping. With a vest.
The articles imply this means you’ll build stronger bones just by strolling around the block with 10 extra pounds strapped to your torso. But that’s not what the study tested. At all.
Then there’s a 1998 study often mentioned (Weighted vest exercise improves indices of fall risk in older women). Sounds great - until you look closer. These women were doing lower-body strength exercises while wearing the vests. So yes, they got stronger. But don’t give the vest all the credit, they were still strength training.
Another favorite is a 2013 study that had postmenopausal women with osteoporosis walk on a treadmill for 30 minutes, three times a week, for six weeks. One group wore vests, the other didn’t. Both groups showed improved markers of bone metabolism. The only real difference? The vest group had better balance. That’s nice, but it’s not exactly the bone-building miracle being advertised.
Real-World Math: The 150-Pound Test Case
What about added calorie burn?
Let’s do some math. A 150-pound woman walking for an hour at 3.5 mph will burn around 292 calories. Studies show adding a 15-pound weighted vest (10% of her body weight) increases energy expenditure by about 8.5%, which equals ~25 extra calories per hour. That’s about half a banana. Maybe one bite of a protein bar.
So yes, you burn more. But let’s not pretend this is the metabolic equivalent of a hard run.
The Most Recent Study? Still Not Sold.
Want something more up-to-date? A June 2025 study published in JAMA Network Open tested whether wearing a weighted vest while losing weight could help older adults maintain bone density. This was the INVEST in Bone Health trial, and it compared three groups: weight loss alone, weight loss plus resistance training, and weight loss plus weighted vest use (7 hours/day!).
The result? No significant difference in hip bone density loss. In fact, all three groups lost about 1–2% of bone at the hip. The vest didn’t make it worse, but it didn’t stop the loss either. At best, it showed some potential in maintaining bone turnover markers, but again, not the kind of result these viral articles would have you believe.
The Upside… and the Trap
Now, if the vest gets you walking more, fantastic. That’s a huge win. Movement is medicine. Walking with a vest may also slightly increase core activation - especially if you’re going uphill or across uneven surfaces. There may be modest benefits to posture and balance, especially in older adults. Another big win.
But my big concern is this: women may believe that walking with a weighted vest replaces strength training. It doesn’t. Not even close.
Walking, vest or no vest, simply isn’t high-impact enough to stimulate real bone remodeling. And a few extra pounds on your upper body isn’t going to generate the mechanical loading your body needs to maintain or build muscle mass. There’s a reason squats and lunges still reign supreme in the bone-health and longevity world.
Follow the Money
One last thing: many of these articles include affiliate links. That means they make money if you click and buy the vest they’re recommending. That doesn’t make the info wrong, but it sure explains some of the enthusiasm.
Final Weigh-In
Wear a weighted vest if it makes your walks feel more purposeful. Throw on a Go Ruck backpack and go for a long hike - your body will thank you. Just don’t fall for the shortcut mentality.
There are no hacks when it comes to strength. No biohacks, no gear gimmicks. Just the basics, done consistently, over time. My “Excessive Moderation” mantra once again.
Weighted vests? They’re a tool. But they’re not the workout.
Great advice as always. I ruck a couple of times a week in the place of my daily walk. It adds a different challenge and helps keep things interesting. I am all about “excessive moderation.”