Should you use a weighted vest for bone health?

Are weighted vests the answer for bone health?

Let’s Clear Things Up.

There are so many ways to gather information these days—TV, books, websites, social media, news articles... the list goes on. And as a consumer of all this information, you’ve probably become pretty savvy about checking your sources.

This isn’t new to you.

But in the fitness and wellness world, information can get twisted. Something that starts off as a helpful suggestion can quickly become a blanket “must-do” that gets repeated over and over—whether it’s accurate or not.

Lately, I’ve been asked a question so many times that I knew I needed to dig deeper:

“Should I be wearing a weighted vest for bone health?”

Specifically, for people who’ve been told they have osteopenia or osteoporosis.

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Let’s back up: What are osteopenia and osteoporosis?
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Osteopenia is when your bone density is lower than normal, but not low enough to be called osteoporosis.

Osteoporosis is a condition where bones become more fragile and more likely to fracture. Often called the “silent disease,” it progresses without symptoms—until, in some cases, you experience a fracture.

Both conditions affect millions of people (especially women after menopause), and the role of exercise in managing bone health is absolutely vital.

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So... do weighted vests help?
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Here’s the thing: Adding weight to your body absolutely increases the load on your muscles—which can be really beneficial.

But when it comes to bone density?

It’s not that simple.

Since I only want to share the best of the best with my community, I reached out to a true expert in this space:

Introducing...

​Dr. Lora Giangregorio, a professor at the University of Waterloo and Tier 1 Canada Research Chair in Bone Health and Exercise Science. She leads the BonES Lab (Bone Exercise Science Lab) and is one of the leading voices in the country when it comes to evidence-based strategies for osteoporosis.

When I contacted her, she told me she was already in the process of creating a YouTube video on this very topic—because so much misinformation is circulating online right now about weighted vests.

Here’s what Dr. Giangregorio says:
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➡️ There’s little to no strong evidence that simply wearing a weighted vest improves bone density.

➡️ While weighted vests might help add challenge to a workout, they aren’t a substitute for proper, progressive resistance training or impact loading.

➡️ Bone responds best to specific types of load—like muscle contractions against resistance (think: strength training) and weight-bearing impact (like jumping, skipping, or hopping).

So while it might feel like a helpful “add-on,” a vest alone isn’t the magic bullet some headlines make it out to be.

Want the full scoop?

Dr. Giangregorio and her team at the BonES Lab put together a short, clear video on this exact topic:

​➡️ “Things You Should Know About Weighted Vests and Bone Mineral Density”
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It’s less than five minutes and packed with helpful insight.

This is just like one example of what I share inside of The MedFit Movement Studio—my free online hub for all things movement, physical activity, and well-being.


What does this mean for you?

If you’re trying to support your bone health, you want to be spending your time and energy on the most effective strategies, not the trendiest ones.

That means:

✔︎ Strength training (using weights, bands, or body weight)

✔︎ Weight-bearing impact (appropriate for your ability)

✔︎ Balance work

✔︎ Consistency over time

You’ll find all of this and more inside The MedFit Movement Studio. This is where I share evidence-based practices, answer questions like these, and help guide you to feel your best in your body—one smart step at a time.

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​If you’re already inside The Studio, thank you for being part of the movement. If you’re not yet a member, come join us! It’s free, welcoming, and full of tools and tips to support you on your movement journey.

💪🏽 Because your health is worth the real information.

Be well and happy moving,
Lisa

P.S., AND I’d love to hear from you—have you tried a weighted vest before? What’s worked best for you when it comes to bone health? Comment below.