Category: Spine | Author: Stefano Sinicropi | Date: December 1, 2025
Weighted vests have become much more popular in recent years as workout routines evolve and people look for new ways to challenge their bodies. Weighted vests can be beneficial in a few different ways, and a recent study even found that it may help fuel fat loss by tricking the brain. Normally, as we start to lose weight, the cells in our body notice this gravitational load reduction and send signals to the brain to increase appetite and decrease energy expenditure as a natural survival mechanism. Weighted vests may help to avoid this natural response to weight loss, making it easier for people to continue along their weight loss journey.
However, weighted vests are not without their pitfalls, so it’s wise to learn more about the equipment and put a little foresight into their use if you plan on adopting one into your workout regimen. Below, we take a closer look at some things you should know about the impact weighted vests can have on your spine.
The Positives Of Weighted Vests For Your Spine
The following is just general advice, and if you have any questions, concerns or have underlying spinal issues, it’s wise to consult with a spine specialist or your primary care physician prior to using a weighted vest in your exercise routine.
Let’s start with the good. Weighted vests have become more popular in recent years because of the ways they can improve your bone density. Your bones need stress to remain strong, and a weighted vest can provide temporary, controlled stress that helps them take on forces that serve to strengthen bone density. Used correctly, and they can help maintain or improve bone density as you age, which is crucial because our bodies get less efficient at producing new bone cells to replace damaged bone cells as we get older. This loss in bone cell production efficiency is one of the leading reasons why osteoporosis and osteopenia develop in older adults, so weighted vests are oftentimes recommended as an additional option for preventing bone loss-related health issues.
Weighted vests also make it harder to complete a workout, which in turn forces your heart to work harder to pump oxygenated blood to muscles and structures that need it most. This improved circulation can strengthen spinal muscles and the structures that support your spinal column.
Finally, many people champion the natural posture adjustments that come when wearing a weighted vest. If you have poor posture, you’re going to notice it quickly if you’re carrying the extra weight of a weighted vest. A weighted vest can make you more cognizant of your spinal alignment, and oftentimes this awareness continues even after you’ve taken the vest off.
A Word Of Warning With Weighted Vests
Because a weighted vest naturally puts more stress on your spine and your body, you’ll need to be a little careful about how you adapt them into your workout routine. For starters, a weighted vest is typically only recommended for individuals with a healthy spine. Your spine doesn’t have to be in perfect shape, but you’re not going to want to throw on a weighted vest before your workout routine if you’re dealing with a spinal muscle strain, spinal stenosis or a disc issue. These underlying issues require other interventions to effectively treat, and the extra weight can overload these preexisting conditions and lead to worsening symptoms, so only wear a vest if your spine feels healthy.
Next, it’s wise to stick with low-impact exercises when wearing a weighted vest. We want to use the weighted vest to comfortably stress joints and bones, not overload them. Running, box jumps or other high impact activities should really only be reserved for high-level athletes who have gradually worked their way up to more stressful exercises under the guidance of a professional like an athletic trainer or PT. For the average individual, doing a yoga routine or going for a walk with a weighted vest can be a great starting point.
Contact Dr. Sinicropi – Minnesota Spine Surgeon
Weighted vests can improve your bone health and ward off some bone density-related issues that can come with aging, but you’ll want to keep the above tips in mind and consider consulting with your doctor prior to starting a weighted vest exercise regimen. For more information about caring for your spine health as you get older, reach out to Dr. Sinicropi and the team at Midwest Spine & Brain Institute today at (651) 430-3800.
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