Weighted Vests: What’s the Research?

by Paula Allia PT, DHSc, MTC, OCS

In recent years, wearing a weighted vest to exercise has been the new buzz. Seeing the vests donned while walking or running has been a common finding.

There are claims stating that these vests will help the menopausal women with muscle and bone strength. Is this information documented to be true?

It is a known fact that when women enter menopause, attempts to retain and build muscle and bone strength is an arduous task at best. It is known that as people age later in life they lose weight. Many times, the weight loss may be not about fat loss but more about muscle loss and a decrease in bone density. These results can affect one’s longevity.

After menopause it is common for some to experience weight gain. This is concerning because it certainly does not seem to be the addition of muscle or bone density. Thus, losing weight is a goal for many while maintaining muscle strength and bone density needs to be a priority.

Interestingly, when one loses weight, there is less weight applied to the bones and muscles. Loading bone and plyometrics have been known to stimulate bone activity with the hopes of building density and strength within the bones. The bones break down to then build back up better and stronger with the right stimulus. This has provided a big opportunity for the implementation of the weighted vest in attempts of trying to replace the lost weight and/or to build bone strength.

Keep in mind that looking at the fat content of the body is important. It cannot be assumed that losing or gaining weight is from fat loss. It must be considered that muscle and bone loss maybe contributing to weight loss.

Wearing the weighted vest has not been studied thoroughly. There has been some research demonstrating increased caloric expenditure which can possibly lead to weight loss with increased physical activity. Because a person is being active with exercising, insulin resistance may lower and oxygen consumption and heart rate may increase, attempting to improve the efficiency of the heart over time.

There is some discussion amongst researchers that the weighted vest alone does not increase muscle strength or bone health. Bone remodeling occurs during, as the bone breaks down to build up stronger. Overall, the studies done do not support the claim that the weighted vest alone can stimulate bone activity and increase muscle growth.

Balance may be affected by the weighted vest. Some studies show balance improvements. However, bending forward or back with the vest on will require the body to adapt quickly due to altered weight distribution. Thus, there seems to be pros and cons for the vest in regard to balance.

When compared to strength training with weights it is apparent that building bone and muscle health responds better than to just wearing a weighted vest. It also must be considered that if one is trying to add weight in the weighted vest that initially using up to 5% of bodyweight maximum should be used.

One must be smart if attempting to join in on this new piece of equipment. Adding more is NOT better. If you decide to engage, adding weight slowly is key so that any adaptations can occur safely in a regimented way. This is not “more the better” protocol.

Studies are underway to see if adding proper nutrition and protein plus calcium may help with bone and muscle health. Movement and activity of any kind is certainly better than having no participation at all but performing resistive exercises appears to be the best activity for longevity.

To Your Health!