Wear a weighted vest during walks, hikes, chores, or dog walks to make ordinary movement more demanding without adding extra time. A common starting point is about 10% of body weight, often around 8-12 pounds, with some people using heavier loads up to roughly 10-50 pounds depending on the activity. The added load increases effort and impact, which can help build strength and support bone density, especially for osteoporosis prevention.
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“walking with a weighted vest is not going to improve muscle or bone... So if you want to use the vest to maybe do some squats or lunges or jumping exercises, then that might be an appropriate use case for it.”
huberman · The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple · Feb 16, 2026 · 2:23:41 · open ↗