(Question: Is a hiking backpack filled with 3 liters of water considered a weighted vest? Probably not, but it was the closest thing I had so it was either this or a photo of plants. I figured this was at least … weighted vest adjacent.)
It seems like all the middle aged women in my neighborhood (and on the internet) are wearing weighted vests these days. And I’m clearly not the only one who has noticed.
So are these women onto something? Should we all be wearing weighted vests?
But first, how did we get here?
Weighted vests are not a new phenomenon. Athletes and members of the military have been using vests to improve fitness performance for years. Push ups, pull ups and running become extra challenging with an added 10, 15 or 20 lbs, right?
But weighted vests amongst women of a certain age (ahem, 🙋♀️) has become a whole thing in recent months after menopause influencers started posting about the benefits of walking with a weighted vest for bone density, which is a big concern for post menopausal women.
Does the claim hold true?
Sadly, no. Walking in a weighted vest doesn’t improve bone density.
And it’s turned into a whole thing online with experts speaking out about what actually does improve bone density and menopause influencers reacting poorly by willfully doubling down on their misunderstanding of the science or outright false claims.
It’s embarrassing to have to tell your followers that those vests you convinced them to buy don’t help with bone density after all. Meanwhile, the affiliate check from all those vests is sitting in your bank account.
And this, my friends, is a great example of how a conflict of interest can impact someone’s ability to communicate truth, regardless of their credentials.
So where does the “data” in favor of weighted vests come from?
The studies quoted most often in favor of weighted vests helping with bone density are studies in which weighted vests were combined with other activities - like traditional weight training - that we already know improve bone density.
And guess what folks? Weight training and walking with a weighted vest is not the same as just walking with a weighted vest. Like, not even close.
But also, you can’t pull out one aspect of the study and say it’s responsible for the whole of the outcome when multiple factors were involved. That’s not how evidence based science works.
Thankfully, we do have studies that isolate the impact of walking with a weighted vest on bone density. And these studies show no difference between the group wearing the vests and the group walking without a vest.
In a stroke of luck, Dr. Lauren Colenso-Semple just published a Substack detailing the scientific studies we have about weighted vests. So I’m going to leave all the nitty gritty details to a bad ass scientist with a PhD. To read her article, click here.
So where does this leave us?
If you’re currently walking with a weighted vest and enjoying it, good for you! It’s a great way to add load to an activity you’re already doing.
But if you’re wearing the vest thinking it’s going to be your bone density magic bullet, it’s important for you to understand that it’s not a useful tool for preventing osteoporosis.
Do I wear one?
Nope. Between weight training and crossfit the vast majority of the exercise I get is under some sort of load. So unless I’m training for a backpacking trip, I feel good about walking without a weighted vest.
But if you want to wear one, go for it! I will always encourage any type of movement that doesn’t compromise you physically or financially. If you’re loving it, keep doing it!
xo, Rebecca
P.S. Should we all join The Midlifer Troop?