[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/exercise\/top-questions-weight-vest-better-bones\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/exercise\/top-questions-weight-vest-better-bones\/","headline":"Top questions about a weight vest for osteoporosis","name":"Top questions about a weight vest for osteoporosis","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest Table of Contents Toggle   5 Minutes ReadIs a weighted vest for osteoporosis good?Q: Will a weight vest really help me build bone?Q: How often should I use the vest?Q: How much time should I wear the vest?Q: How much weight do I start with?Q: What is the […]","datePublished":"2020-03-14","dateModified":"2026-04-22","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2017\/05\/weight-vest-BB-Blog-3-20.jpg","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2017\/05\/weight-vest-BB-Blog-3-20.jpg","height":1109,"width":2120},"url":"https:\/\/betterbones.com\/exercise\/top-questions-weight-vest-better-bones\/","video":[{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=vTyyP4dnlo0#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=vTyyP4dnlo0","name":"Better Bones Exercise Vest: A weighted vest for osteoporosis","description":"Weighted vests are a proven way to exercise easily and to build bone mass and increase muscle strength. Several studies have produced favorable results \u2014 the largest and longest was in Oregon where a significant improvement in hip BMD in a group of women with an average age of 66 was noted after 5 years of a regimen including jumping and \u201cresistance\u201d exercises using weighted vests. \n\n\u2192 Want to learn everything you need to manage & reverse your osteoporosis\/osteopenia naturally in one inspiring weekend with Dr. Brown? Join our bone health retreat & workshop! Learn more here: https:\/\/shop.betterbones.com\/pages\/love-your-bones-love-your-life-virtual-retreat\n\n\u2192 If you are interested in working with Dr. Brown to develop a personalized natural bone health program, read more about consultations here: https:\/\/www.betterbones.com\/consultations\/help-osteoporosis-osteopenia-fracture-healing-bone-health-concerns\/\n\n\u2192 Would you like your questions answered by Dr. Brown?  Comment below and she may address them in a future video!\n\nCheck out our website! \u2192 http:\/\/ www.betterbones.com\n\nWant to connect with Better Bones on social media?\nLike on Facebook \u2192 http:\/\/www.facebook.com\/betterbonesbetterbody\n\u200bFollow on Twitter \u2192 http:\/\/www.twitter.com\/drsusanbrown\n\u200bFollow our Instagram \u2192 http:\/\/www.instagram.com\/betterbonesbetterbody\n\u200bCheck out our Pinterest \u2192 http:\/\/www.pinterest.com\/betterbonesbetterbody\n\n#osteoporosis #osteopenia #bonemass #bonehealth #weightandbonemass #womenshealth #drsusanbrown #betterbonesbetterbody #preventosteoporosis\nExercise for bone health: patreon.com\/betterbones\n\nTranscription:\neverybody this is Susan here at the\nCenter for better bones today I'm with\nour fitness expert Gina and we're really\nexcited to tell you about our new better\nbones exercise vest you know I've been\nrecommending weighted vest and\npersonally using weighted vests for many\nyears they build bone strength they\nincrease balance and they definitely\nbuild muscular strength all in less time\nso I accomplished much more with less\neffort but we now have a new vest a\nterrific new vest that is more elegant\nmore trim actually it's again the one\nsize fits all best that adjusts it\nadjusting the straps it adjusts with a\nwonderful zipper that makes it easy to\ntake on and off Gina's gonna show you\nthat in a second if Gina turns around we\nsee they're also adjusted the back so\nit's a really easy to use vest very\nelegant easy to clean much more stylish\nthan other vest and again made\nspecifically for women so there's no\nweights on the breast how does the new\nvest feel Gina it feels really good I'm\nvery comfortable easy to put on that's\nreal important easy to put on excellent\nand show the zip and it zips right up\nyeah that's right so you can zip it once\nyou get it fit to your size you can zip\nit up and you're set to go use a vest\nyou'll build more strength you'll build\nmore bone have a great new year","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/vTyyP4dnlo0\/default.jpg","https:\/\/i.ytimg.com\/vi\/vTyyP4dnlo0\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/vTyyP4dnlo0\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/vTyyP4dnlo0\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/vTyyP4dnlo0\/maxresdefault.jpg"],"uploadDate":"2015-12-30T19:18:30+00:00","duration":"PT1M29S","embedUrl":"https:\/\/www.youtube.com\/embed\/vTyyP4dnlo0","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw#Organization","url":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw","name":"Dr. Susan E. Brown","description":"Dr. Susan E. Brown, PhD, is a medical anthropologist, a New York State Certified Nutritionist, and the author of Better Bones, Better Body -- the first comprehensive look at natural bone health. Dr. Brown specializes in osteoporosis, osteopenia, bone health regeneration, and auto-immune disease. She is also famous for her natural approach to bone health; check out her Better Bones programs and products.","logo":{"url":"https:\/\/yt3.ggpht.com\/ytc\/AIdro_m0l08uY9k8RO1FbN8-VsYIOa8fiq9BtocNNM_k3xw7a7s=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=vTyyP4dnlo0#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=vTyyP4dnlo0#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=vTyyP4dnlo0&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=vTyyP4dnlo0#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":18183}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=vTyyP4dnlo0#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":77}]},{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=jDBEKeyfDi4#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=jDBEKeyfDi4","name":"Weighted Vest vs Weighted Belt For Osteoporosis","description":"Do you have osteoporosis or osteopenia? In this video, Dr. Brown talks about the weighted vest and the weighted belt. Watch this video to see which products best suits you.\n\nWeighted vest; https:\/\/www.betterbones.com\/shop\/exercise\/better-bones-exercise-vest\/\n\nWeighted belt; https:\/\/www.betterbones.com\/shop\/exercise\/weight-belt-for-osteoporosis\/\n\n\u2192 Want to learn everything you need to manage & reverse your osteoporosis\/osteopenia naturally in one inspiring weekend with Dr. Brown? Join our bone health retreat & workshop! Learn more here: https:\/\/shop.betterbones.com\/pages\/love-your-bones-love-your-life-virtual-retreat\n\n\u2192 If you are interested in working with Dr. Brown to develop a personalized natural bone health program, read more about consultations here: https:\/\/www.betterbones.com\/consultations\/help-osteoporosis-osteopenia-fracture-healing-bone-health-concerns\/\n\n\u2192 Would you like your questions answered by Dr. Brown?  Comment below and she may address them in a future video!\n\nCheck out our website! \u2192 http:\/\/ www.betterbones.com\n\nWant to connect with Better Bones on social media?\nLike on Facebook \u2192 http:\/\/www.facebook.com\/betterbonesbetterbody\n\u200bFollow on Twitter \u2192 http:\/\/www.twitter.com\/drsusanbrown\n\u200bFollow our Instagram \u2192 http:\/\/www.instagram.com\/betterbonesbetterbody\n\u200bCheck out our Pinterest \u2192 http:\/\/www.pinterest.com\/betterbonesbetterbody\n\n#betterbones #betterbonesbetterbody #drsusanbrown #betterbonesbetterbody #drsusanbrown #osteoporosis #osteopenia","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/jDBEKeyfDi4\/default.jpg","https:\/\/i.ytimg.com\/vi\/jDBEKeyfDi4\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/jDBEKeyfDi4\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/jDBEKeyfDi4\/sddefault.jpg"],"uploadDate":"2019-11-18T19:59:00+00:00","duration":"PT1M39S","embedUrl":"https:\/\/www.youtube.com\/embed\/jDBEKeyfDi4","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw#Organization","url":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw","name":"Dr. Susan E. Brown","description":"Dr. Susan E. Brown, PhD, is a medical anthropologist, a New York State Certified Nutritionist, and the author of Better Bones, Better Body -- the first comprehensive look at natural bone health. Dr. Brown specializes in osteoporosis, osteopenia, bone health regeneration, and auto-immune disease. She is also famous for her natural approach to bone health; check out her Better Bones programs and products.","logo":{"url":"https:\/\/yt3.ggpht.com\/ytc\/AIdro_m0l08uY9k8RO1FbN8-VsYIOa8fiq9BtocNNM_k3xw7a7s=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=jDBEKeyfDi4#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=jDBEKeyfDi4#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=jDBEKeyfDi4&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=jDBEKeyfDi4#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":14480}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=jDBEKeyfDi4#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":217}]}],"about":["Exercise"],"wordCount":1248,"keywords":["exercise","strength training","bone building","weight vest"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTable of ContentsToggle     5 Minutes ReadIs a weighted vest for osteoporosis good?Q: Will a weight vest really help me build bone?Q: How often should I use the vest?Q: How much time should I wear the vest?Q: How much weight do I start with?Q: What is the maximum amount of weight I can use in the vest?Q: How do I put the weights in the vest?Q: What activities can I do in this vest?Q: Can I jog while wearing this vest?Q: Does the vest adjust to fit my size?Q: What is the vest made of?Q: Is the vest washable?Q: Where can I get additional weights?Q: Will the extra flex-metal weights from my existing vest also work with this vest?Q: I have pain issues. Can I use this vest?Q: What if I don\u2019t like, or can\u2019t use, this vest after I buy it?Q: Do I need my doctor\u2019s permission to use this vest?Q: Should I use a weighted vest or a belt?Is a weighted vest for osteoporosis good?Using a weighted vest long term is just as effective as drug therapy in building bone mass, according to research reports. And based on my personal experience I can tell you that with regular use you will enjoy better balance, experience fewer falls and build both full body strength and bone strength.With these amazing results, a lot of you have more questions about how the vest works, what you need to do, and if it is safe for you to try. Here are answers to the top questions I receive about wearing a weighted vest:Q: Will a weight vest really help me build bone?A: Several clinical studies (see references below) have demonstrated how regular use of the weight vest helps to build bone density by adding extra weight and a greater impact to your steps. This is especially critical for thin women, who have less of a weight-bearing effect on their bones when they walk.As you use the vest over time, you\u2019ll note that you are building muscle strength. Remember, studies show that as you build muscle, you also build bone.Q: How often should I use the vest?A: It\u2019s best to\u00a0use the vest daily or at least every other day. The most bone-strengthening benefits are seen with regular, long-term use over the years.Personally, I\u2019ve worked up to putting 19 pounds in my vest \u2014 and I really like to wear the vest when I walk my dog. Each time the dog stops to smell a mail box, I do a few small hops giving additional impact to the hip.Q: How much time should I wear the vest?For most healthy individuals the answer is the longer you have it on the better. Various studies used the vest for at least 1 hour, 3 times a week. Remember, it is important to build up strength and work up slowly on the weights. And, take the vest off when you find yourself getting fatigued.Q: How much weight do I start with?A: You should start with 1 to 2 pounds of weight. The vest itself weighs 1 pound, so a gentle start is to add 1 extra pound (which equals 2 of the flexible weight packets) to get started. You\u2019re working toward a goal of loading the vest with 10% of your body weight. For example, a woman who weighs 100 pounds would work up to 10 pounds in the vest.Q: What is the maximum amount of weight I can use in the vest?A: The vest has pockets to hold 18\u00a0pounds of flex-weights, plus the vest itself which weighs 1 pound.Q: How do I put the weights in the vest?A: The unique soft flex metal weights are very easy to manipulate in and out of the pockets on the vest. They are\u00a0even easy to use for anyone with arthritis.Q: What activities can I do in this vest?A: Most all activities! It is great to wear the vest while doing a wide range of activities \u2014 from walking to housework to strength training, Pilates, and yoga. Wearing the vest is a great way to accomplish more during your exercise time.Q: Can I jog while wearing this vest?A: Yes, if you like to jog and jogging with the vest is comfortable for you, this would be a great way to get extra bone-building impact with each step. This particularly strengthens the hip.Q: Does the vest adjust to fit my size?A: This vest is fully adjustable and fits most everyone from very petite women to larger-boned women. It adjusts on the shoulder for women who are short in the torso or for those who are tall (from under 24 inches to over 50 inches). In addition this vest adjusts around the waist for a snug fit. This high quality Women’s Zipper Front Vest™ can quickly be adjusted to fit women from below 5 feet to over 6 feet tall.Q: What is the vest made of?A: The outer shell is nylon with a knitted nylon stretch neoprene chest. The vest has soft double stitched bound edges with Lycra and neoprene stretch pockets for the weights. There is comfortable padding in shoulders with the back and waist shoulder adjustments.Q: Is the vest washable?A: The Women’s Zipper Front Vest™ can be hand washed with the weights inside or machine washed with the weights removed.Q: Where can I get additional weights?A: Extra flex-metal weights are available here.Q: Will the extra flex-metal weights from my existing vest also work with this vest?A: Yes, you can add other weights you have as long as they fit into the pockets.Q: I have pain issues. Can I use this vest?A: This really depends on the sort of pain you have. You should always check with your physician or physical therapist before beginning any exercise regimen if you have pain. Take special care to seek professional advice before using the vest if you have any sort of back pain.Q: What if I don\u2019t like, or can\u2019t use, this vest after I buy it?A: You can try the vest for two weeks from the date of delivery. If in that time you decide it is not for you, we will refund you the cost of the vest minus the shipping.Q: Do I need my doctor\u2019s permission to use this vest?A: The vest is very safe because you are in total control of the amount of weight you put in it. By itself, or say, with one weight in it, it is like wearing a jacket. If course, if you have a special health concern, or a back issue, it is wise to discuss the use of this vest with your doctor.You can learn more about my weight vest here.Q: Should I use a weighted vest or a belt?References:Jessup, J et al., 2003, Effects of exercise on bone density, balance, and self-efficacy in older women, Biol Res Nurs 2003, 4:171-180.Snow, C et al., Long Term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal Women, Jr of Gerontology: Medical Sciences 2000, Vol. 55A, No. 9, M489-M491.Snow, C, Marcus, R et al., 1991. Exercise, Bone Mineral Density, and Osteoporosis, Jr of Exercise and Sport Sciences 1991, Vol. 19:351-388."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Exercise","item":"https:\/\/betterbones.com\/exercise\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Top questions about a weight vest for osteoporosis","item":"https:\/\/betterbones.com\/exercise\/top-questions-weight-vest-better-bones\/#breadcrumbitem"}]}]