Bone Density & The Weighted Vest Debate: What Women in Mount Pleasant & Daniel Island Need to Know
- Made 2 Move Team
- Sep 26
- 3 min read
Bone density is one of the biggest health concerns for women as we age.And lately? I’ve been seeing people everywhere walking around with weighted vests — aka rucking — claiming it’s the secret to stronger bones and muscles.
So let’s clear the air. Is rucking actually good for your bones?
Or is this just another fitness trend getting blown up on social media?
Let’s dive in.
🎙️ Would you rather listen to me to break this all down? Check out our latest podcast episode!
Why Women Should Care About Bone Density
Our bone density and muscle mass start declining in our 30s (fun, right?).And for women, the drop is even more dramatic once we hit menopause because estrogen — which plays a huge role in keeping bones strong — takes a nosedive.
That’s why you see so many women in Mount Pleasant and Daniel Island asking about bone density, osteopenia, and osteoporosis. It’s a real concern, and it’s why this “weighted vest” trend is spreading.
The Rucking Hype
Here’s what I’m seeing online:
Some people say walking with a weighted vest is magical for bone health.
Others say it’s going to wreck your spine.
As usual, the truth is somewhere in the middle.
Personally? I don’t have a super strong “for” or “against” opinion. A weighted vest isn’t destroying your back, but it’s also not the golden ticket for bone density.
If it gets you moving, awesome. My only concern is when people do rucking instead of the things that actually work best for building bone and muscle.
What Actually Builds Bone Density
Bones get stronger when you put force through them. That signal — load, impact, tension — tells your body to maintain and build bone.
Walking? Not enough of a signal (unless you’re extremely deconditioned).Jogging? Still not that impactful for bone density.
What does work:
Strength training (lifting real weight, 50–75% of your 1RM, not just bodyweight squats forever).
Jump training (impact-based movements that force bones to adapt).
There are multiple studies showing that walking alone does not build or maintain bone density in postmenopausal women. Which means if your main activity is walking, I love that you’re active… but it’s like trying to use a hammer when you really need a wrench. Wrong tool for the job.
Where Weighted Vests Fit In
A lot of people think: “Okay, maybe if I add weight to my walk, that’ll do it.”
Here’s the problem: the studies people point to usually include jump training or resistance training along with the vest — not just walking. So we can’t say that weighted vest walking on its own makes a huge difference.
Some highlights from research:
Women who did jump training + vest walking saw bone improvements compared to women who didn’t exercise.
Women who used a vest for bodyweight exercises improved strength and stability, but not significant changes in femoral bone density.
Programs that included strength training with real resistance, stair climbing, balance work, and calcium/vitamin D did improve bone density.
Bottom line: weighted vests might be helpful, especially paired with strength or jump training. But walking with one by itself? Probably not enough.
Should You Try Rucking?
If you enjoy it — go for it. Just don’t go from walking one mile without weight to six miles with a vest overnight. Build up gradually.
But don’t replace strength training with rucking. That’s where the real magic happens for bone density, muscle mass, and long-term health.
And hey, if putting on a vest gets you moving, sweating, and feeling strong? Great. Just remember: sweat doesn’t always equal progress. The best combo for women’s bone health is still impact + resistance training.
The Bottom Line
Rucking isn’t bad. But the current evidence shows it's just not the main tool if your goal is stronger bones.
For women in Mount Pleasant and Daniel Island who want to protect bone density, prevent osteoporosis, and actually feel stronger — the answer is structured strength training, jump training, and progressive overload. Weighted vests can be a nice addition, but they’re not the foundation.
At Made 2 Move, we created our women’s semi-private training program to do exactly this — help women build strength, improve bone density, and stay active for life.
🎙️ Want to hear me break this all down (and cut through the social media hype)? Check out our latest podcast episode!
References
Kerr D, et al. PMID: 9467434
Jessup JV, et al. PMID: 18602880
Snow CM, et al. PMID: 24149921
Nelson ME, et al. PMID: 10995045
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