Are Weighted Vests Worth the Hype for Menopausal Women?

Have you ever seen someone walking around the neighborhood wearing a vest? It’s not the latest fashion – it’s the latest in Fitness. Weighted vests are gaining popularity for their potential benefits among menopausal women, from supporting bone health and maintaining muscle to weight management.

Most vests are adjustable so you can control the weight you add to them. That means your next walk – or even everyday tasks – can double as strength training. Tried to add one to your cart? Before you do, what experts have to say about the real science behind weighted vests.

Benefits of Wearing a Weighted Vest While Exercising

It can help prevent bone loss

Women lose a significant portion of their bone mineral density in the first 10 years after menopause, increasing the risk of osteoporosis. An effective way to maintain bone and muscle mass is through strength-based training such as resistance training or wearing a weighted vest.

“As you age, your bones weaken and you don’t gain as much muscle mass due to the drop in estrogen that accompanies menopause. Adding a weighted vest to functional activities and exercise is a great way to stimulate your bones to become stronger and denser, as well as increase resistance to functional movement patterns and improve overall muscle strength,” it says Lauren Geisbert, DPT.

The benefits are even greater when paired with a healthy, protein-rich diet. In a 2024 study of 52 women ages 60 to 79, participants who wore weighted vests and followed a high-protein diet experienced notable increases in thoracic spine bone mineral density and total lean mass. However, another study found no improvements in bone mineral density in people wearing a weighted vest while on a calorie deficit. These results underscore an important takeaway: To get the most out of weighted vests for bone and muscle health, make sure you’re eating enough—especially protein.

It can improve body composition

Wearing a weighted vest can support healthy body composition by helping maintain muscle and manage fat – a common concern for menopausal women.

“If you’re new to training, weighted vests can help you gain extra muscle during exercise training and walking. It’s the version of training that gets extra miles out of the same gallon of gas!” says Chrissy Carroll, MPH, RD, CPT. She points to a small 8-week study in women that found that those who performed circuit training with a weighted vest experienced significant improvements in body composition, insulin resistance and cardiovascular disease risk factors.

Gabrielle Lyon, do youpoints to another study in adults with obesity. Participants who wore a heavy vest – about 11% of their body weight – for about 8 hours a day over three weeks lost more body weight and fat mass than those who wore a light vest, about 1% of their body weight.

It can preserve metabolic rate during weight loss

One reason people often regain weight after dieting is because their resting metabolic rate (RMR) – the calories your body burns at rest – slows. However, a pilot study suggests that wearing a weighted vest during weight loss may help counteract this effect.

“In a 6-month calorie restriction pilot with 2-year follow-up, participants who wore weighted vests daily regained only about half of the weight lost, while the non-population group regained almost all of it,” says Lyon. RMR remained stable in the vest group but fell by about 230 calories per day in the others. However, as a small pilot study, more research is needed.

When you shouldn’t wear a weighted vest

Weighted vests are considered safe for most healthy adults, especially if they start slowly. “Start with a lighter vest and increase your weight as you gain strength. Your vest should be no more than 5-10% of your body weight, depending on your activity level,” says Geisbert.

However, there are times when wearing a vest may not be appropriate: “If wearing the vest aggravates old or new neck, shoulder, back or hip pain – advise immediately” Dana Angelo White, MS, RDN, ATC.

She advises against performing or performing high exercises such as jumping or plyometrics in a weighted vest unless supervised by a professional, as they can put strain on joints and increase the risk of injury. Low-impact movements such as walking, bodyweight exercises, or household chores are safer.

Who should avoid wearing weighted vests

Experts warn that the following people should avoid wearing weighted vests:

• For people with certain health conditions – such as uncontrolled high blood pressure or severe respiratory disease (e.g. COPD) – using a weighted vest can put dangerous strain on the heart and lungs, says Emely Velastegui, DPT.
• Pregnant women
• People after surgery
• Individuals with balance or core stability issues
• People with severe osteoporosis or existing bone fractures. The vest can place additional pressure on the body during impact exercises, which can contribute to or worsen fractures in these populations, Carroll says.

If in doubt, always consult a medical professional first.

Other tips to support health for menopausal women

In addition to weighted vests, there are other research tips that can help women enter menopause.

• Be active. “Don’t let age be your excuse to stop moving. Continue to stay active as long as you’re not in pain,” says Geisbert. Regular physical activity helps treat menopause symptoms and adds whiteness.
• Incorporate strength training. Menopause accelerates the loss of lean muscle and bone density due to lower estrogen. Two to three strength training sessions per week can help improve muscle strength, balance, and bone density while reducing the risk of falls, Lyon says.
• Increase your protein intake. Protein is essential for building and maintaining muscle mass. Carroll recommends including at least one good source of protein at every meal, including breakfast, which many people miss out on. Add eggs, strained (Greek) yogurt, cottage cheese or smoked salmon to your next breakfast meal for more protein.
• Get enough calcium and vitamin D.. Both are essential nutrients for bone health. Dairy milk, cheese, yogurt, cottage cheese, fortified orange juice, and fatty fish like salmon are good sources.
• Consider taking creatine. Creatine is associated with a wealth of benefits from cognitive support to muscle maintenance. White recommends taking a creatine supplement to help treat body composition changes and for brain health benefits.
• Prioritize sleep. Hot flashes, mood swings, and stress can disrupt sleep during menopause, but chronic sleep loss increases cardiometabolic risk. Improve sleep quality and hormone regulation by getting morning light exposure, keeping consistent bedtimes, and limiting late-night screen time, says Lyon.
• Eat lots of Omega-3. Omega-3 fats can lower inflammation, support cardiovascular health and protect against cognitive decline, says Lyon. Eat your omega-3s by diving into seafood like salmon, herring, or sardines a few times a week.

Our expert

Weighted vests aren’t just hype—they can help slow bone loss, build muscle, and minimize metabolic drops during weight loss, especially in menopausal women. Still, more research is needed and they are not essential for fitness gains. Many of the same benefits can be achieved through regular cardio and strength-based workouts.

They also aren’t right for everyone, so check with your healthcare provider first. Remember that wearing a weighted vest can only do so much. If you want to try it, follow a balanced routine that includes adequate protein, consistent exercise, quality sleep, and nutrients like calcium, vitamin D, and omega-3 fats.