This Exercise Boosts Bone Health and Burns Fat

Why It’s a Game-Changer for Aging Well

Author

My Longevity Experiment
February 11, 2025

Anti-Aging Exercise; a Strategy for Longevity

Exercise training with a weighted vest is gaining renewed attention as a method for enhancing fitness and overall health. Trainers and fitness enthusiasts alike are promoting its benefits, positioning it as a viable strategy for longevity and physical resilience.

The concept of exercising with additional weight is far from new. Soldiers have carried heavy packs for centuries, building endurance and strength through prolonged activity under load. However, modern weighted vests offer a more ergonomic and adjustable design, raising the question—can they contribute to long-term health and fitness?

Scientific Evidence on Weighted Vest Training

Research into weighted vest training dates back several decades. One of the earliest studies, published in 1993, followed 36 older adults who wore weighted vests during weekly exercise classes and at home over a 20-week period. The results indicated improvements in bone health, reduced pain, and enhanced physical function.

Since then, multiple studies have explored the physiological effects of weighted vest training. Findings confirm that incorporating a weighted vest increases the body’s physiological stress, leading to higher oxygen consumption, increased heart rate, greater carbohydrate utilization, and elevated energy expenditure.

Research suggests that adding weight equivalent to 10% of body weight is an effective threshold for amplifying these benefits. However, smaller weight increments, such as 5% of body weight, do not appear to significantly increase exertion compared to bodyweight-only exercises.

Does Wearing a Weighted Vest Increase Injury Risk?

Concerns regarding injury risk are common when discussing weighted vest training. A 2021 study found that additional weight did not alter the biomechanics of walking or running, suggesting that lower-limb injury risk remains minimal when weights are used appropriately.

Biomechanical studies of treadmill running with added weight (ranging from 1% to 10% of body weight) further support the safety of weighted vests. While physiological demands such as heart rate and muscular forces increase, running mechanics remain largely unaffected.

No studies to date have reported increased injury rates among recreational exercisers using weighted vests. However, a 2018 clinical study on weight loss in individuals with obesity found that 25% of participants wearing weighted vests experienced back pain. Whether this effect extends to individuals without obesity remains uncertain. As a precaution, users experiencing discomfort should reduce the load or discontinue use.

Weighted Vest Training for Weight Loss and Bone Health

While wearing a weighted vest increases calorie burn during aerobic and resistance exercises, research on its direct impact on fat loss and muscle retention remains inconclusive.

A study on postmenopausal women with osteoporosis found that treadmill walking three times per week for 30 minutes, while wearing a weighted vest (4–8% of body weight), led to greater fat loss and muscle gain. However, subsequent research involving older adults with obesity failed to replicate these findings, despite participants wearing weighted vests for an average of 6.7 hours per day.

Weighted vests have also been studied for their potential to enhance bone health, particularly in older adults. A 2003 study demonstrated significant improvements in bone density among older women who participated in 32 weeks of weighted vest walking and strength training. However, a 2012 study on postmenopausal women with osteoporosis found no notable differences in bone metabolism between those who walked with a weighted vest and those who did not.

Progressing Safely with Weighted Vest Training

As with any exercise regimen, improper use of weighted vests can increase the risk of injury. However, when used correctly with a structured progression plan, the risk remains minimal.

Beginners should prioritize building foundational strength, aerobic endurance, and joint resilience before incorporating weighted vests. Bodyweight training alone can provide significant fitness gains, making it unnecessary to add external weight prematurely.

For individuals ready to integrate weighted vests, it is advisable to start with a lighter load, around 5% of body weight, and gradually progress to a maximum of 10% for ground-based exercises such as walking, jogging, or running.

For resistance training, exercises such as squats, push-ups, and chin-ups can be performed with a weighted vest. Progression should focus on increasing loads gradually while maintaining repetitions within the 10 to 15 range per set. However, for those seeking higher resistance loads, barbells, dumbbells, kettlebells, or weighted bags may offer more convenience and flexibility.

The Verdict on Weighted Vest Training for Longevity

Weighted vest training is one of many tools available for improving fitness and promoting longevity. While adding approximately 10% extra body weight can increase exercise intensity and calorie expenditure, similar benefits can often be achieved by extending workout duration or increasing training intensity.

For bone health, weighted vests may provide an additional stimulus when used during weight-bearing activities such as walking or jogging. However, alternative methods such as resistance training and impact exercises (e.g., hopping, skipping, or bounding) can deliver similar or greater benefits for bone growth.

Incorporating weighted vests into a training regimen does not inherently increase injury risk, but they must be used intelligently. Fitness level, previous injuries, and proper progression all play critical roles in ensuring safety and effectiveness. As part of a well-rounded exercise routine, weighted vest training can support longevity and overall physical resilience when approached with proper guidance and caution.

Study Links: