Do Weighted Vests Help Bone Density?

Short answer: there’s promising evidence that vest walking may help maintain bone in some contexts, but results vary by program and population. During intentional weight loss in older adults, a 12‑month RCT found neither weighted vests nor resistance training fully prevented hip bone loss; the vest increased a bone‑formation marker while resistance training improved strength^[3]. For younger, healthy folks, combine vest walking with protein and strength training for the long game.

What the studies say

• Long-term hip preservation: Women using weighted vests in an exercise program prevented expected hip bone loss over a year^[1].
• During weight loss: In older adults with obesity, daily vest use during diet‑induced weight loss helped preserve hip/spine BMD in some protocols^[2], though a 12‑month RCT reported neither vest nor resistance training prevented hip bone loss^[3].
• Comparisons: Resistance training remains powerful for strength and function; vest + walk is a practical additive habit^[3].

Practical protocol

• 2–4 sessions/week of vest walking; start at 5–10% BW.
• Layer in 2–3 strength sessions (squats/hinges/steps/pushes/pulls).
• Protein 1.6–2.2 g/kg/day; vitamin D and calcium per guidelines.

References

1. Sharma, K. et al. (2000). Long‑term weighted‑vest exercise prevents hip bone loss in postmenopausal women. Med Sci Sports Exerc. PubMed.
2. Beavers, K.M. et al. (2018). Weighted vest use during dietary weight loss preserves bone mineral density in older adults. Osteoporos Int. Open access.
3. Beavers, K.M. et al. (2025). Weighted Vest or Resistance Exercise to Offset Weight‑Loss–Associated Bone Loss in Older Adults With Obesity. JAMA Netw Open. Full text.

Additional perspectives

• Zone 2 training (context): Peter Attia’s guide to Zone 2 and why it matters for mitochondrial health and aerobic capacity. Useful companion to rucking on easy days. Read the guide.
• Popular commentary: Gary Brecka on weighted vests and walking—motivational perspective, not peer‑reviewed research. Watch on YouTube.