As women age, resistance training and weight-bearing exercises are essential for maintaining strong muscles and bones.
One of the latest fitness trends to boost bone health — sometimes referred to as “rucking” due to its use in military training — involves wearing a weighted vest or backpack known as a “rucksack” to add resistance and build strength while walking, exercising, and performing everyday activities.
But is it safe — and does it really work?
“Loss of bone mass is a common problem for women as they age — especially after menopause, when decreased estrogen levels can reduce bone density and increase the risk of fractures,” said Alexander Mejia, MD, FACOG, a board-certified obstetrician and gynecologist at Torrance Memorial. “Numerous studies have demonstrated that weight-bearing exercise stimulates osteoblast activity, improving bone mineral density.”
According to Dr. Mejia, adding additional weight during walking or resistance training can slow the breakdown of old bone tissue and promote the growth of new bone tissue, thereby increasing bone strength over time. As bone strength increases, women experience benefits such as improved posture, balance, and ease of movement, reduced fall risk, and increased muscle mass and metabolism.
As with any new exercise regimen, Dr. Mejia said it’s best to discuss wearing a weighted vest with a health care provider before getting started.
“Women with joint problems, pelvic floor dysfunction, osteopenia, or recent postpartum changes should progress carefully, as added weight can increase intra-abdominal pressure and strain on bones and joints,” said Dr. Mejia. “It’s also essential to ensure your weighted vest fits properly to distribute the load correctly, and to increase the weight gradually over time. Starting with 2-4 pounds and increasing slowly over several weeks to a maximum of 5-10 percent of your body weight is safest.”
To maximize results and reduce the risk of injury or complications, Dr. Mejia recommends pairing weighted vest use with supervised strength training or physical therapy, especially when getting started.
“Weighted vests can be a practical way to support bone density, metabolism, and muscle tone across different life stages,” said Dr. Mejia. “When used safely, they can improve functional strength and body composition, which can be particularly valuable for women in perimenopause and menopause.”
Additional Key Points from Dr. Mejia
Ready to try a weighted vest for yourself? Here are a few additional tips to help you optimize your health, safety, and well-being:
- Start early: Bone loss often begins in the mid-30s, so starting resistance and weight-bearing exercise early is most effective for prevention.
- Prioritize nutrition: Ensure adequate calcium (1,200 mg/day) and vitamin D3 (1,000–2,000 IU/day) to support bone remodeling and strength. Incorporate dietary protein (25–30 g per meal) to enhance muscle repair and improve bone mass in response to training.
- Optimize exercise: Combine weighted vest activity with light impact or resistance exercises for optimal bone density benefits.
- Train safely: Avoid weighted vest use during pregnancy, pelvic instability, or acute back pain unless cleared by a physician. Maintain good posture and pelvic alignment during exercise to minimize joint and pelvic floor strain.
- Focus on overall well-being: Incorporate proper sleep, stress management, and overall recovery since high cortisol levels can contribute to bone loss.
