08/25/2025
😳 The internet has had some BIG feelings about weighted vests lately. 😬
And with good reason because:
👉🏻 There are a number of influencers claiming that walking with a weighted vest improves bone density.
👉🏻 There are also lots of folks claiming that weighted vests don’t work for building bone density.
The truth?
They CAN help build bone density.
Just not in the way most influencers are claiming. 🤷🏼♀️
Swipe ➡️ to see what the research says.
Here are some key takeaways:
🙅🏼♀️ Walking with a weighted vest doesn't improve body density just like walking with two 10-pound dumbbells doesn’t improve bone density.
👍🏻 Weighted vests simply add external load — like dumbbells or barbells. When used with the right exercises, loads, & volumes — the benefits are comparable.
That said, a weighted vest works really well for some exercises, and not so well for others.
✅ Wearing it to add load to your pull-ups or step-ups? Great!
❌ Using it to add load to your deadlift? Probably not the best move.
If you want to wear a weighted vest because:
• you want your hands free
• you don’t have heavy enough dumbbells
• it’s an easy way to add load to a certain exercise
….go for it.
But weighted vests are not magic.
🚨 And if you’re relying on only walking with a weighted vest to improve your bone density — you’re missing a huge opportunity. 🚨
🦴 Resistance training with adequate weight (load) & volume consistently over time is what will help improve bone density.
Regardless of where the weight comes from (a vest, a barbell, body weight, etc.) what matters is whether the weight is enough to trigger a stimulus.
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