Are Weighted Vests Worth the Hype for Menopausal Women?

• Weighted vests may help slow bone loss, increase muscle mass and preserve metabolism in menopausal women.
• Use weighted vests for low-impact activity like walking, bodyweight exercise and chores.
• Support bones and muscles with protein and nutrients like calcium, vitamin D and omega-3s.

Ever see someone walking around the neighborhood with a vest strapped on? It’s not the latest in fashion—it’s the latest in fitness. Weighted vests are gaining popularity for their potential benefits in menopausal women, from supporting bone health and maintaining muscle to even helping with weight management. 

Most vests are adjustable, so you can control the weight you add to them. That means your next walk—or even everyday chores—can double as a strength workout. Tempted to toss one into your cart? Before you do, here’s what experts have to say about the real science behind weighted vests. 

Benefits of Wearing a Weighted Vest During Exercise

It May Help Prevent Bone Loss

Women lose a significant portion of their bone mineral density during the first 10 years after menopause, increasing the risk for osteoporosis. One effective way to help preserve bone and muscle mass is through strength-based exercise, like resistance training or wearing a weighted vest. 

“As you get older, your bones are weakened, and you do not gain as much muscle mass due to the decline in estrogen that comes with menopause. Adding a weighted vest to functional activities and exercise is a great way to stimulate your bones to grow stronger and denser, as well as increase resistance to functional movement patterns and improve overall muscle strength,” says Lauren Geisbert, DPT.

The benefits are even greater when paired with a healthy, protein-rich diet. In a 2024 study involving 52 females aged 60–79, participants who wore weighted vests and followed a high-protein diet saw notable increases in thoracic spine bone mineral density and total lean body mass. However, another study found no improvements in bone mineral density among individuals wearing a weighted vest while in a calorie deficit. These results highlight a key takeaway: to get the most out of your weighted vests for bone and muscle health, make sure you’re eating enough—especially protein. 

It May Improve Body Composition

Wearing a weighted vest may support a healthy body composition by helping preserve muscle and manage fat—a common concern for menopausal women.

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

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

It May Preserve Metabolic Rate During Weight Loss 

One reason people often regain weight after dieting is that their resting metabolic rate (RMR)—the calories your body burns at rest—tends to slow down. 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 the lost weight, whereas the non-vest group regained nearly all of it,” says Lyon. RMR stayed stable in the vest group but dropped by about 230 calories per day in the others, suggesting that the added load from the weighted vest may help preserve metabolism and support long-term weight maintenance. 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 when starting off slowly. “Start with a lighter-weight vest and increase your weight as your strength increases. Your vest should be no more than 5-10% of your body weight to start, 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—stop immediately,” advises Dana Angelo White, M.S., RDN, ATC. 

She advises against running or high-impact exercises like jumping or plyometrics in a weighted vest unless supervised by a professional, as they can strain joints and raise injury risk. Low-impact movements like walking, body weight exercises or household chores are safer.

Who Should Avoid Wearing a Weighted Vests

Experts caution that the following individuals should avoid wearing weighted vests:

• People with certain health conditions—like uncontrolled high blood pressure or severe respiratory disease (e.g., COPD)—may put dangerous strain on the heart and lungs when using a weighted vest, says Emely Velastegui, DPT. 
• Pregnant women
• Post-surgery individuals 
• Those with balance or core stability issues
• Individuals with severe osteoporosis or existing bone fractures. The vest can put extra pressure on the body during impact exercises, which may contribute to or exacerbate fractures in these populations, says Carroll.

When in doubt, always consult a healthcare professional first.

Other Tips to Support Health in Menopausal Women

In addition to weighted vests, there are other other research-backed tips women can do to support their health as they enter menopause.

• Be Active. “Don’t let age be your excuse to stop moving. Continue to remain active as long as you are not experiencing pain,” says Geisbert. Regular physical activity helps manage menopause symptoms, adds White. 
• Incorporate Resistance 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 fall risk, says Lyon.
• Up Your Protein Intake. Protein is essential for building and maintaining muscle mass. Carroll recommends including at least one good source of protein at each meal, including breakfast, where many folks fall short. Add eggs, strained (Greek-style) 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 linked to a wealth of benefits from cognitive support to muscle maintenance. White recommends taking a creatine supplement to support management of body composition changes and for its 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 use, says Lyon.
• Eat Plenty of Omega-3s. 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 per week.

Meal Plan to Try

7 Day High-Protein Meal Plan for Menopause, Created by a Dietitian

Our Expert Take

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

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