Weighted Vests for Bone Health: TikTok Trend or Proven Tool?

Weighted vests are everywhere right now. You see people wearing them on TikTok, Instagram, and in fitness videos, saying they’re the secret to losing weight and preventing osteoporosis.

It sounds promising — but what does the science actually say? Let’s take a look at what’s true and what’s not.

How Weighted Vests Are Supposed to Work

The idea behind weighted vests is simple: adding extra weight while you move puts more stress on your bones. In theory, that extra stress encourages your bone-building cells (called osteoblasts) to strengthen the skeleton.

That makes sense in principle, but the research tells a different story. So far, no well-designed studies have shown that walking with a weighted vest alone — without doing other exercise — increases bone density.

What the Research Shows

One of the best-known studies on weighted vests was done by Snow and colleagues in 2000. They followed postmenopausal women for five years. One group wore weighted vests while doing a jumping exercise three times per week. The other group didn’t exercise at all.

At the end of the study, the women who did the jumping workouts had better hip bone density. However, researchers believe the high-impact jumping was the main reason for the improvement, not just the vest itself.

(Snow CM, Shaw JM, Winters KM, & Witzke KA. J Gerontol A Biol Sci Med Sci. 2000;55(9):M489–M491.)

A newer, much larger study — the INVEST Trial published in 2025 — looked at older adults who intentionally lost about 10% of their body weight. Some participants only lost weight, some wore a weighted vest during the process, and others did resistance training.

After one year, all three groups lost similar amounts of bone density at the hip. Wearing a vest alone didn’t prevent bone loss, while resistance training proved more effective.

(Beavers KM et al., JAMA Network Open. 2025; doi:10.1001/jamanetworkopen.2025.16772.)

What Reviews and Meta-Analyses Say

When scientists looked at many studies together, the results were consistent:

•  A 2023 meta-analysis found that exercise programs lasting at least six months improved bone density, especially when they included impact or resistance training. Weighted vests sometimes appeared in those programs but weren’t studied on their own.

•  A 2020 review found similar results — resistance and multicomponent programs worked best. Weighted vests helped increase load, but weren’t the deciding factor.

•  A 2015 umbrella review also reported benefits for bone density and balance from weight-bearing exercise in general, but not from vests specifically.

In short: exercise helps bones, but the vest itself doesn’t make the difference.

What We Can Learn From This

The best evidence supports impact loading (like jumping or hopping) and resistance training (like lifting weights or using bands) for improving bone density in the hips and spine.

A weighted vest can be a helpful tool to increase the challenge, but wearing one while walking hasn’t been proven to strengthen bones on its own.

If your goal is to protect or improve bone health, focus on:

•  Strength training

•  Impact or jump-style movements (if safe for you)

•  Eating enough protein, calcium, & vitamin D

How to Safely Add a Weighted Vest to Your Routine

If you want to try a weighted vest, start slowly and do it safely. Here’s how.

Choose the Right Vest

•  Pick an adjustable vest with small removable weights (½–1 pound each) so you can increase gradually.

•  Make sure it fits snugly without shifting.

•  Choose one that distributes the weight evenly in the front and back to avoid straining your spine.

Start Light

•  Begin with no more than 5% of your body weight — even less if you have balance issues or fragile bones.

◦ For example, if you weigh 150 pounds, start with 3–7 pounds.

•  The goal is to give your bones a little extra challenge, not to push to exhaustion.

Begin with Simple Activities

•  Try short walks or light housework.

•   Do low-impact, bone-strengthening moves like bodyweight squats, heel raises, or step ups.

•  Add balance drills, like standing on one leg.

•  Avoid running, jumping, or other high-impact exercises at first.

Progress Gradually

•  Start with 5–10 minutes, a few times per week.

•  Work up to 20–30 minutes as your body adjusts.

•  Add 1–2 pounds every 2–3 weeks if it feels comfortable.

•  Most people don’t need more than 10–15% of their body weight — being consistent matters more than going heavy.

Safety Tips

•  Keep good posture: stand tall, engage your core, and don’t lean forward.

•  Skip the vest if you have an unsteady gait, recent fractures, or severe spinal osteoporosis.

•  Start indoors on a stable surface.

•  If you feel back or knee pain, lower the weight or shorten your session.

Combine It with Other Training

Weighted vests work best when used along with other exercises that strengthen bone — like resistance training, balance exercises, and gentle impact work. Also, support your efforts with proper nutrition and adequate protein, calcium, and vitamin D.

The Bottom Line

Weighted vests can be a helpful addition to your fitness routine, but they’re not a magic fix for bone health. The science shows that regular resistance and impact exercise, done safely and consistently, is what really makes the difference.

A weighted vest can add variety and challenge, but the key is how you use it — not just wearing it around. Start small, progress gradually, and combine it with a well-rounded exercise and nutrition plan for the best results.

Now, if you need more help with diet, supplements and exercise for osteoporosis prevention let me know. I am an Osteoporosis Fitness Specialist through the MedFit Network and would love to discuss more ways I can help. Click here to discuss further, or check out my latest program.