Stronger Bones, Stronger You: Do Weighted Vests Really Work in Peri/Menopause?

Can a Fancy Vest Save Your Bones, or Is This Just Another Fitness Gimmick? Let’s Investigate.

Perimenopause and it’s big sister, menopause…They’re a wild ride. One minute you’re fine, the next your joints ache like you’ve been hit by a truck, and—oh yeah—your bones are slowly losing density. Fun, right? 

Since osteoporosis risk skyrockets post-menopause, everyone’s looking for ways to keep their bones strong. Weighted vests are one of the latest “miracle solutions,” but do they actually work? Or is this just another fitness trend collecting dust in your Amazon cart? Let’s break down the research.

The Research: What Do We Actually Know About Weighted Vests?

I dug into three studies on weighted vests for menopausal women (yes, menopausal—not perimenopausal, which we’ll talk about later). Here’s what the research actually says:

1. Klentrou et al. (2007): Strength Gains but No Magic Fix

Study Design: This study examined postmenopausal women who participated in a 12-week progressive resistance training program using weighted vests. The researchers measured changes in bone turnover markers and isokinetic strength.

Findings: While participants saw some improvement in muscular strength, the bone turnover markers (which indicate bone formation and resorption) didn’t change significantly. This suggests that, while weighted vests may help with strength, they alone are not a silver bullet for bone health.

Takeaway: Good for strength, but if you’re looking for serious bone-building effects, you’ll need to pair this with other impact and resistance-based training.

2. Pan et al. (2024): Bone Loading Matters, But Vests Alone Aren’t Enough

Study Design: This study explored how habitual skeletal loading—things like weight-bearing exercise and impact activities—affects bone mineral density in postmenopausal women. It compared different levels of activity, including the use of weighted vests.

Findings: Women who engaged in consistent, high-impact exercise (jumping, running, and strength training) had better bone density. A weighted vest may contribute to bone loading but is unlikely to be effective on its own without significant impact or resistance-based training.

Takeaway: If you’re lifting weights or doing impact activities, a vest could be a helpful addition. If you’re just walking with a vest and hoping for miracles? Not gonna cut it.

3. Habitual Skeletal Loading Study: More Load, Stronger Bones

Study Design: This research focused on long-term skeletal loading habits, analyzing how consistent engagement in weight-bearing and impact activities affects bone health in postmenopausal women. The study looked at a mix of different loading intensities and their impact on bone density.

Findings: Women who consistently engaged in high-impact or heavy resistance training had significantly stronger bones. Weighted vests were mentioned as a potential additional stimulus, but they weren’t a replacement for traditional resistance or impact-based training.

Takeaway: If you’re not already challenging your bones with heavy lifting or impact, just strapping on a weighted vest isn’t going to magically fix your bone density.

Bottom Line: Should You Wear a Weighted Vest?

If you’re already doing strength or impact-based workouts, a weighted vest might be a solid add-on. But if you’re expecting it to single-handedly save your bones while you take a leisurely stroll? Not gonna happen.  

If you’re not doing anything and putting a vest on will help you start, just know that the starting part will probably do more than the weighted vest (but you’ll look cute so that’s fine for now.)

Six Practical Recommendations for Perimenopause & Menopause

So what does work? Based on the research, here’s what to focus on if you’re ALREADY exercising:

1. Prioritize Impact & Resistance Training – Jump, sprint, lift. Your bones need stress to stay strong. A vest alone won’t cut it.
2. Don’t Skip Strength Training – At least 2–3x per week. No, Pilates alone is not enough (I’m not saying drop your Pilates, I’m saying understand you’ll need to supplement for bone health)
3. Use a Weighted Vest—If You’re Already Doing the Work – If you’re doing squats, lunges, or step-ups, a vest can make them harder. Otherwise, it may be just a heavy fashion statement.
4. Walk, But Walk Harder – If walking is your main exercise, a weighted vest can add intensity. But don’t just saunter—add hills, stair climbs, or fast-paced intervals.
5. Fuel Your Bones – Eat to fuel your energy demands…Protein, calcium, vitamin D, maybe even collagen (we need to understand this more with future research). Strength training without the right fuel is like trying to build a house with no bricks.
6. Perimenopause Needs More Research—But Start Now Anyway – We know bone loss starts before menopause, but we don’t have enough research on perimenopausal women yet. (Remember, NONE of these studies referenced focused SPECIFICALLY on perimenopausal women). That doesn’t mean you should wait. Start strength training now while the research catches up.

Limitations: Can We Apply Menopause Research to Perimenopause?

Here’s the deal: almost all the research is on postmenopausal women. Perimenopause is different—hormones are in flux, bone loss starts, and everyone’s experience is unique. We need more research and with the world literally recently waking up to recognize the massive impact of perimenopause on quality of life, it’s not surprising the research isn’t there…yet. Until then, assume the basics still apply, but understand that perimenopause is its own beast.  Stay tuned.

Final Thoughts: Should You Buy a Weighted Vest?

If you’re already lifting and doing impact work, sure—go for it. If you’re hoping it’ll single-handedly save your bones? Hard pass. Start with the basics & if you have the basics covered, get under a barbell next.

Let’s talk—have you tried a weighted vest? Did it help? Join the conversation on Instagram!

#Menopause #Perimenopause #BoneHealth #StrengthTraining #FitnessAfter40 #OsteoporosisPrevention #paglianoperimenopause #paglianomenopause

References:

Klentrou P, Slack J, Roy B, Ladouceur M. Effects of exercise training with weighted vests on bone turnover and isokinetic strength in postmenopausal women. J Aging Phys Act. 2007 Jul;15(3):287-99. doi: 10.1123/japa.15.3.287. PMID: 17724395.

Nithisup P, Manimmanakorn A, Hamlin MJ, Maneesai P, Manimmanakorn N, Khaengkhan C, La-Bantao K, Tantanasest J. Exercise with weight vest plus chicken protein supplementation delayed muscle and bone loss in older female adults. Phys Act Nutr. 2024 Dec;28(4):15-23. doi: 10.20463/pan.2024.0028. Epub 2024 Dec 31. PMID: 39934626; PMCID: PMC11811617.

Suominen TH, Rantalainen T, Hyvärinen M, Kujala UM, Aukee P, Tammelin TH, Laakkonen EK, Sipilä S. Associations of Habitual Skeletal Loading with Bone Changes During the Menopausal Transition: A Follow-up Study. Med Sci Sports Exerc. 2024 Dec 18. doi: 10.1249/MSS.0000000000003631. Epub ahead of print. PMID: 39692572.