Weighted vests and belts. What does the evidence say?

The evidence is mixed, leaning towards not too helpful, and certainly not as much as strength training, especially when a proper program is followed to load the skeleton to provide the stimulus for growth.

I read the studies and I also gave it a try; I have tried the smaller and most common one, recommended at no more than 10% of your bodyweight, and a heavier adjustable version. I have tried them around the house, and I have tried them while walking/exercising.

It is important to note that research is context-specific, which is important because when we analyse the studies:

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We find that weighted vest training, when incorporated into exercise routines, can lead to improvements in muscle strength and cardiovascular health. Research indicates that weighted vests can increase the physiological demand of exercise, leading to enhanced cardiovascular responses and improved muscle engagement, while potentially mitigating some of the negative impacts of weight loss on muscle mass.

When we look into bone loss, the evidence is mixed because some studies compare exercising with a vest with sedentary individuals, and the results were that, of course, the vest works because they were following a resistance training program while wearing the vest, and they had better results than those who were sedentary.

But for those wearing the weight vest in regular walks or around the house, the evidence is not convincing at all.

The overall verdict seems to be that the best use of your time when looking into building muscle and especially bone density is with a proper strength training program, loading the bones to produce that growth stimulus.

The main message is to focus on what seems more effective according to the evidence we currently have:

Exercise:

• Weight-bearing exercises:
  Activities like walking, jogging, dancing, jumping if you can, and climbing stairs put stress on bones, stimulating them to become stronger. Standing alone is better than sitting because your bones and muscles are supporting your weight, which tells the body you need your muscles and bones to be strong enough to support your bodyweight at least.
• Strength training: loading your whole skeleton, not just isolation work:
  Lifting weights or using resistance bands helps build muscle and strengthens bones, especially in the upper body and spine. Safely loading the whole skeleton and starting where you are, and progressing as you get stronger. It’s OK to start with bodyweight and add weight gradually.
• Balance exercises for fall prevention, especially if your balance isn’t great:
  Tai chi or simple exercises like standing on one leg can improve balance and reduce the risk of falls. Avoiding falls is imperative in this stage because a broken bone will prevent you from getting stronger for quite some time. Strength training and mobility work help with balancing as well.

Nutrition:

• Protein: Adequate protein intake is important for overall bone and muscle health. Focus on enough protein and quality protein; you want enough complete proteins.
• Calcium: Ensure adequate calcium intake through diet or supplements if needed. Good sources include dairy products, leafy green vegetables, and fortified foods.
• Vitamin D: Vitamin D helps the body absorb calcium. Sunlight exposure and vitamin D-rich foods (like fatty fish) are good sources, but supplementation may be necessary.
• Avoid restricting calories since muscle and bone are the first to go when on a diet or when the body doesn’t have enough calories and protein to maintain, repair, and build them. If you need to lose any weight, focus on a slight deficit and increase protein while strength training with a proper progressive program.
  
  Particularly, for osteoporosis in the spine, exercises focusing on proper form, posture, core strength, and balance are key, while avoiding excessive spinal flexion and twisting is crucial.
  
  The most important steps to take for osteoporosis involve a combination of lifestyle adjustments and medical interventions. These include getting enough protein, calcium, and vitamin D, engaging in regular weight-bearing and strength-training exercises, and potentially using prescribed medications to manage bone density. Additionally, preventing falls is crucial to avoid fractures.
  
• In my experience, I did not notice anything different while wearing it, but I do lift and have several years of lifting under my belt, so it is possible that for me, the extra weight is meaningless since my body is used to lifting much more weight. But it does get uncomfortable at times due to the constant load that pushes your shoulders down. I have enough knowledge to say that a few good reps of lifting are going to be more effective, and also not overuse the joints or influence your posture negatively in any way compared to the weight vest.
• In my case, wearing around the house ended up causing bursitis on one elbow when I lean over the computer to read an email due to loading that joint on a hard surface (the desk). If you decide to use it, just be careful not to do that or put pressure on any joints while wearing it. But again, a good strength program is going to be more effective and less risky.

Ask your doctor about the medical side, including hormonal profile and any needs for supplementation.

Ask us about getting stronger and optimal nutrition, or check our programs and nutrition books. That’s what we do 

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