The conversation about weighted vests continues: why we can’t stop raving about weighted vests

By Cameron Vazquez, MPH

We have been here at the Center for Better Bones for many years – and so have our customers! – have sung the praises of weighted training vests and belts. And how can we not do that? Not only does weighted exercise equipment allow us to do less and accomplish more, but numerous studies have shown that weighted vests and belts can improve strength, balance and muscle mass, reduce bone loss and even build bone! You can see all of this research in our blog, Weighing Weight Carrying: How Weighted Vests and Weighted Belts Can Help You. So why are we talking about weighted training equipment again? Because the research in support of weighted vests and belts continues to come to our attention!

The use of weighted vests in a Norwegian clinical trial

Another fascinating study into the impact of weighted training vests on fracture risk factors comes from Norway. (1) This study followed 42 postmenopausal women over 50 years of age with osteopenia and a healed wrist fracture. These participants completed a six-month exercise program called OsteoACTIVE, which consisted of 60-minute sessions held three times a week. The exercises performed were intended for strength, balance, coordination and trunk stabilization. For more details on the exercises performed and to see images, please refer to the original research article.

Weighted vests were used during exercise. Each participant started with two 1.1 kg (about 2.43 pounds) weights, and all but three participants had built up to nine weights (about 21.9 pounds) by the end of the program.

At the end of the six-month program, significant improvement in both hip bone density and quad strength was observed. At the 1-year follow-up, it was discovered that there was a significant improvement in dynamic balance compared to baseline measurements. Here’s another study (2) that confirms these groundbreaking findings on weight-bearing exercise from 1998!

Why we love weighted vests that go beyond their bone benefits

With all the research supporting their positive impact on bone, it’s no wonder we support weighted vests. But the benefits don’t stop there! While it’s incredibly important for your health, we understand that voluntary exercise is no easy feat. With limited time and resources, it’s important to get the most out of your workouts — something that can easily be done with a weighted vest! A few more reasons why we love weighted vests are:

• They are useful: Weighted vests can be worn to add extra weight while doing just about anything, such as household chores, dancing, walking, etc.
• Weight vests involve a progressive program: you can (and should) start slowly and add weight as you go.
• Weighted vests are relatively safe; there is less risk of injury because of the gradual weight gain.
• Weighted vests allow you to do less and achieve more!

We would also like to note that while there isn’t as much research on weighted belts, they are still a good option for many. You can read more about weighted belts in our blog, The Weighted Belt: A New Exercise Tool to Build Bone.

Preventing bone loss during weight loss

Weight loss in overweight adults improves the prognosis of health outcomes; However, such weight loss comes at the expense of the bones. When older adults lose weight, they also lose bone. Currently, American scientists are conducting a study that combines weight loss programs with resistance exercises using the weighted vest. They propose that using weighted vests in combination with resistance exercises will be more effective for preventing weight loss-induced bone loss than resistance exercises alone. (3)

These researchers say that weighted vests are likely to be very useful for several reasons:

• They’re achievable: Older adults are more likely to use a weighted vest than a gym membership, learn about resistance training, or seek good guidance on resistance training.
• Resistance training alone may not be enough to prevent weight loss-related weight loss.
• Weighted vests during exercise can increase BMD and bone turnover and affect muscle strength.

Therefore, the weighted vest could be a solution to prevent unnecessary bone loss during weight loss!

Better sources for bone exercises

Weighted vest and belt

Interested in weighted fitness equipment? You can check out our weighted training vest and belt here!

Webinar with Dr. Belinda Beck from the Australian Bone Clinic

Have you ever been told that as an older person, it’s great to exercise, but exercise won’t build substantial bone strength? Dr. Brown talks to Dr. Belinda Beck, the Australian scientist whose groundbreaking clinical trials clearly demonstrate that older people can rebuild bone mass with high intensity, high resistance and strength training. We like to call her the bone-building mythbuster. Click here to see how Dr. Brown and Dr. Beck discussing exercise and bone health!

Practice evolution with Gina Galli, RYT

Exercise Evolution is our exciting new, affordable subscription program that we offer on Patreon.com. This program includes monthly videos, Dr.’s teaching library. Brown, a community sharing page, monthly exercise plans to build bones, access to the Better Bones Diet, an exercise tracking portal, and more! This program is not only accessible, but also safe. Our goal is to create a community full of like-minded individuals who support each other and are ready to get out there and get healthy!

References:

1. Hakestad, KA, et al. 2015. Exercises including weighted vests and a patient education program for women with osteopenia: a feasibility study of the OsteoACTIVE rehabilitation program. Journal of Orthopedic and Sports Physiotherapy 45(2): 57-147.
2. Shaw, J.M. and C.M. Snow. 1998. Exercise with a weighted vest improves indices of fall risk in older women. The journals of gerontology. Series A, Biological Sciences and Medical Sciences 53(1):M53-M58.
3. Miller, RM, et al. 2021. Integrating nutrition, vesting, education, and strength training (INVEST) into bone health: trial design and methods. Contemporary Clinical Research 104:106326.