Osteopenia and Osteoporosis - Are Weighted Vests Safe?

Can weighted vests be a useful tool to build bone density for people with osteopenia or osteoporosis?

First and foremost, anyone considering using a weighted vest with an osteopenia or osteoporosis diagnosis should always get advice and clearance from their provider or physical therapist before using, and, to do so under their supervision.

As of now, most health professionals are not endorsing the use of weighted vests for osteopenia and osteoporosis. Why? There is little evidence that daily use of a weighted vest reduces bone loss and the risks may outweigh minor benefits.

Weighted vests are not for everyone: those with severe osteoporosis, at risk or have vertebral compression fractures, a significantly rounded spine, poor balance, poor posture, and have a fall risk should seek more beneficial and safe alternatives for building bone density. Additionally, cardiovascular or spinal concerns, uncontrolled hypertension, severe spinal deformity, recent fractures, or certain balance impairments may also need alternative approaches.

The good news is that regular exercise has been shown to improve strength and bone mass in older adults. Weight-bearing exercise can improve physical function, bone health, balance, and help prevent fractures. Progression in training matters. In other words, before adding more resistance while walking or performing other forms of exercise, it’s necessary to start light and then gently add more resistance, repetitions, and approaches exercises in all planes of movement. Structured resistance training, under a professional’s guidance, using weights and resistance bands are very effective in improving bone density.

If you are considering using a weighted vest, it’s imperative to have the ongoing guidance of a medical professional. The goal is to add light, evenly distributed weight to the torso and increase load over time in order to appropriately stimulate bone remodeling, improve postural alignment, and enhance proprioception and balance—all factors that help fracture risk when combined with targeted resistance and weight-bearing exercise. It’s easy to be tempted to increase the weight of the vest too soon - don’t. Also, it’s important to make sure the vest fits snugly to prevent shifting creating an imbalance of weight distribution.

Bottom line: There are better and safer ways to improve bone density, balance, and functional movement. If you’re thinking about trying a weighted vest, It’s imperative to get medical clearance first and to follow a progressive program with a medical professional.