Weighted Vest Walking: What the Science Says
By Dr. Trish Kana, PT, DPT
Weighted‑vest walking has been making the rounds in fitness circles and on social media, with bold claims that strapping an extra 10+ pounds to your body can transform your health and fitness routine.
Recently, fitness influencers and social media stars are claiming that weighted vest walks can:
enhance posture and core strength
increase bone mineral density (BMD)
boost muscle mass and overall strength
But how much of this is actually supported by science? Let’s take a look at what the research really says and get to the bottom of the claims:
Core strength and posture
It’s logical to assume that carrying the extra load makes your core work harder —and this is mostly true. Wearing a weighted vest does increase muscle activation in the core to keep your spine upright.
However, there is no current research to show that walking with a weighted vest alone leads to meaningful increases in core strength.
Still, anecdotal reports and expert commentary suggest that wearing a vest:
Promotes better posture by making you more aware of body alignment
Encourages core engagement during movement
May support functional strength when used alongside other exercises
Bottom line: Helpful for engaging the core, yes. But don’t expect measurable core strength improvements from weighted vest walking alone.
Bone Mineral Density (BMD)
Here’s where things get interesting—and quite nuanced.
A 32-week study on older women combining weighted-vest walking with strength and balance training showed improvements in hip and spine BMD (PubMed).
A separate 5-year program with weighted-vest jumping showed BMD increases in postmenopausal women—but jumping is a much higher-impact stimulus than walking and has been shown on its own to load bone more than walking or even running (PubMed).
In a 12-month trial of older adults dieting while using weighted vests, researchers found no significant difference in hip bone loss between vest users and controls (PubMed).
Even studies showing some benefit admit that it’s hard to isolate the vest as the sole factor contributing to bone changes.
Bottom line: Weighted-vest walking may slightly help slow bone loss, but the research doesn’t support it as a reliable method to increase bone density. High-impact and resistance-based training remain the most effective approaches.
Muscle Mass and Strength
Again, logical to assume! You're adding load during bodyweight exercises- shouldn't this help build strength?
Often, the weight of the vest is not enough specific stimulus to each muscle group, meaning it's not loading muscles heavy enough. For people who are already strong or conditioned, a 10-15 lb vest doesn’t provide enough resistance to really challenge major muscle groups like the quads, glutes, or hamstrings.
And because the load is evenly distributed, it doesn’t engage upper body muscles or grip strength the way resistance training or loaded carries do.
Bottom line: It can build functional lower-body strength in older or untrained individuals. For everyone else, it's more of a mild endurance booster than a strength builder.
So what is weighted vest walking good for?
Increased Cardiovascular Load
Multiple studies show that weighted vests increase the intensity of walking by:
Elevating heart rate
Raising oxygen consumption
Boosting energy expenditure
Estimates suggest:
A ~13.8% increase in calorie burn with each 10% of body weight added
Greater cardiovascular challenge, especially at higher speeds or inclines
This can make a noticeable difference in overall fitness and fat loss for those using walking as their main form of exercise.
Improved Balance & Mobility
In older adults, weighted-vest training has been shown to:
Improve balance
Enhance performance in daily activities (e.g. sit-to-stand, walking tests)
Reduce risk of falls
This makes it a valuable addition to mobility-focused programs.
Risks & Safety Tips
Weighted vests are generally safe if used properly. However, risks can include overuse injuries from joint strain (especially knees, hips, and back) if you’re carrying too heavy of a pack right off the bat.
To stay safe:
Start with 5–10% of your body weight
Gradually increase load over weeks
Use a well-fitted vest that distributes weight evenly
Avoid use during high heat or for extended periods (start with 20-30minutes).
Weighted-vest walking is a great supplemental tool—not a magic fix. It can boost the intensity of your walks, challenge your cardiovascular system, and support functional mobility.
But if your goals include building bone density, core strength, or muscle mass, strength training is still king.