Weighted vests have become a popular fitness tool for people looking to increase workout intensity, build strength, and improve bone health. Whether you’re walking, doing bodyweight exercises, or looking for ways to challenge your fitness routine, a weighted vest may offer benefits. However, according to Eric Cohen, MD, a total joint surgeon at University Orthopedics, it’s important to understand both the advantages and potential risks before adding extra weight to your workouts.

How Weighted Vests Can Improve Your Workout

A weighted vest increases resistance by adding extra weight to your body during exercise. This additional load can make everyday movements and workouts more challenging, helping you burn more calories and build strength.

“Weighted vests can increase the intensity of your workout and promote bone health by stressing your bones, which helps make them stronger,” explains Dr. Cohen.

For individuals looking to support bone density, especially as they age, weight-bearing exercises can be beneficial. The added resistance encourages bones to adapt and maintain strength over time.

How Much Weight Should You Start With?

One of the most common mistakes people make is adding too much weight too quickly.

Dr. Cohen recommends starting with approximately 5% of your body weight and choosing a vest with removable weights rather than a fixed-weight model.

A removable weighted vest allows you to gradually increase resistance as your body adapts. A good rule of thumb is to increase weight slowly, by no more than about 10% per week, depending on your fitness level and how your body responds.

Weighted Vests and Strength Training

Weighted vests can be particularly helpful for people who struggle to grip dumbbells or other handheld weights.

For example, performing bodyweight squats while wearing a weighted vest can provide added resistance without requiring you to hold additional equipment. As your strength improves, you can gradually increase the amount of weight in the vest.

Weighted vests can also be incorporated into walking routines and other bodyweight exercises to create a more challenging workout.

When Weighted Vests May Not Be a Good Idea

While weighted vests offer benefits, they can also place additional stress on your joints.

“If you have pre-existing conditions like arthritis of the hips, knees, or ankles, a weighted vest can increase inflammation and pain,” says Dr. Cohen.

The extra weight may significantly increase the force placed on lower-extremity joints. During activities like running, forces traveling through the knees can be several times your body weight. Adding extra weight only amplifies that stress.

For people already experiencing hip or knee arthritis, weighted vest workouts may worsen symptoms rather than improve health.

Alternative Ways to Improve Bone Health

If your goal is stronger bones, a weighted vest is not your only option.

Dr. Cohen recommends progressive resistance training, which includes exercises that gradually increase resistance over time. Strength training with resistance bands, machines, or free weights can help build muscle and support bone health while allowing more control over the amount of stress placed on the joints.

Organizations focused on osteoporosis prevention also provide evidence-based exercise recommendations that support bone health safely.

Are Weighted Vests Safe for Older Adults?

Age alone does not determine whether someone should use a weighted vest.

According to Dr. Cohen, factors such as overall health, balance, joint health, and physical fitness are more important considerations than age itself.

For many adults in their 60s and 70s, progressive resistance training may offer greater benefits with fewer risks. Balance is especially important because a weighted vest shifts your center of gravity and can increase the risk of falls.

Listen to Your Body

The most important rule when starting any new exercise program is to pay attention to how your body responds.

If you experience joint pain, swelling, or discomfort after using a weighted vest, your body may be signaling that the load is too great. In those situations, reducing the weight or choosing a different form of exercise may be a better option.

Before beginning weighted vest training, especially if you have arthritis, osteoporosis, balance concerns, or a history of orthopedic problems, speak with your physician or orthopedic specialist.

The Bottom Line

Weighted vests can be an effective way to increase workout intensity, support bone health, and add resistance to bodyweight exercises. However, they are not appropriate for everyone. People with arthritis, joint pain, or balance issues should proceed with caution and seek medical guidance before incorporating a weighted vest into their fitness routine.

When used correctly, starting light and progressing gradually can help maximize the benefits while minimizing the risks.

Dr. Eric Cohen is a total joint surgeon with University Orthopedics specializing in hip and knee replacement and helping patients maintain active, healthy lifestyles.