On Weighted Vests & Bone Density

Weighted Vests: Do They Build Bone Density?

I get asked about weighted vests all the time. Here’s the deal:

• I don’t personally use one, though they can make sense for walks or hikes.

• They work by adding an extra challenge, which helps you burn more calories and become more efficient overall.

• But do they work for bone density? No.

• Why does everyone say they do? Because people are way too good at taking ONE line out of context—especially from scientific studies.

The confusion in this case comes from a study published in 2000 in the Journal of Gerontology (Snow et al.). In it, postmenopausal women wore weighted vests while jumping off a step 3x per week for 5 years. That group maintained bone density in their hips compared to controls, who lost about 2% over the same period. But the benefit came from the impact of jumping, not from the vest alone. The vest just added extra load.

And in fact, we now know you don’t need a vest at all. A 2015 trial in the journal Bone showed that men with low bone mass who did jump training alone (10 sets of 10 max vertical jumps, 3x/week—not even a fraction of the jumping we do in BBP) increased their spine bone density by 2% in a year. No vest required.

👉 So: weighted vests = more calorie burn, more difficulty, better efficiency.
Jumping = better bones.

Why Care About Bone Density at 35 or 45?

You might be thinking this is NOT a concern for me at all. Maybe you’re like: I’m 38 and I’m hot right now. And you totally are.

But if you want to stay young when you’re old—like I do—just know that your posture and how you carry yourself is a major first indicator of aging and, more importantly, freedom. I won’t get into the stats here, but once you get a hip fracture after menopause, shit starts to look bleak.

Bone density + overall muscle density (aka strength) + mobility = youth.

p.s. Some of my friends can’t use weighted vests due to a sensitive back or neck. You know what might be better? Weighted belts. They load your hips and glutes without putting pressure on your spine. Just a thought if you want the extra load without the stress.

That’s it for today. Protect your bones, protect your freedom, and don’t forget: we’re in this for the long game.

Cheers,