In this episode of the Movement Logic Podcast, Dr. Sarah Court, PT, delves into the trend of walking with weighted vests to improve bone density, especially among perimenopausal and menopausal women.

She reviews multiple long-term and short-term studies on the subject, comparing the effectiveness of weighted vests in bone metabolism, bone mineral density, and balance improvement. Sarah argues that while weighted vests do not significantly impact bone density for most people, they could be beneficial for balance and cardiovascular endurance, especially for the deconditioned or frail.

She also discusses the importance of proper exercise regimens like progressive overload and impact training for bone growth. The episode concludes with practical advice on when a weighted vest might be suitable.

00:43 The Weighted Vest Trend in Menopause Marketing

02:38 Debunking the Myths: Evidence on Weighted Vests

06:10 Research Study: Long-term Exercise with Weighted Vests

13:08 Research Study: Walking Exercise with and without Weighted Vests

17:48 Research Study: Short-term Aerobic Exercise with Weighted Vests

23:45 Conclusion: The Real Benefits of Weighted Vests

28:51 Final Thoughts

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Follow us on Instagram @movementlogictutorials

References:

37 Plyometrics - Get More Bang For Your Bones

38 Got Bones? Yoga Asana Isn't Enough

51 Persistent Myths About Osteoporosis

53 Your Bones Are Bored

84 Trick or Truth: 6 Ways to Spot Osteoporosis Misinformation

91 LIFTMOR, Not Less: An Interview With Professor Belinda Beck

96 Bone Density Grifters: Introducing the Grift-O-Meter!

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Long-term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal Women

Weighted Vest Exercise Improves Indices of Fall Risk in Older Women

A Comparison between the Effects of the Walking Exercise with and without Weighted Vests on Bone Resorption and Health-Related Physical Fitness in the Working Women

Effects of short-term aerobic exercise with and without external loading on bone metabolism and balance in postmenopausal women with osteoporosis

In this episode of the Movement Logic Podcast, Laurel explores how we’ve come to assign moral value to certain movement concepts—like compression, flexion, anterior tilt, and instability—and why that language does more harm than good. She unpacks how terms that are neutral by definition often get rebranded as “bad,” “dangerous,” or “dysfunctional” in movement and rehab spaces.

Rather than offering a list of “better” movement cues, Laurel invites listeners to step outside of binary thinking. This episode explores how our wiring, combined with marketing and group identity, fuels a polarizing narrative—a red-X/green-checkmark mentality that pits “functional” against “dysfunctional.”

Whether you’re a teacher, coach, or curious mover, this episode offers a reminder: biomechanical concepts are just descriptions of what’s happening—not value-laden truths. And when we let go of moralizing movement, we open the door to more creativity, exploration, and individualized problem-solving.

Sign up for our Bone Density Mini Course: Barbell 101!

Follow us on Instagram @movementlogictutorials

Resources:

The Truth About Good vs Bad Muscles - Results Not Typical Podcast

98: Capacities for Longevity Part 3 - Cardio

94: Capacities for Longevity Part 2 - Power

90: Capacities for Longevity Part 1 - Strength

89: Is Dead Butt Syndrome Real?

80: Posture Panic Pt. 3 with Author Dr. Beth Linker, PhD

79: Make Yoga U Make Sense

78: Behemoth Knee Myths

76: Posture Panic Part 2

74: McGill We Go Again

73: Posture Panic Pt. 1

67: Popular Explanations for SI Joint Pain are Wrong, Says Science

66: Dismantling Long and Lean Pt. 3

63: Dismantling Long and Lean Part 2

62: Make McGill Make Sense

58: Alignment Dogma - Shoulders

54: Alignment Dogma - Spine

48: Alignment Dogma - Pelvis

19: Oh, NO! Nose Breathing and Nitric Oxide

Review: Effect of training and lifting equipment for preventing back pain in lifting and handling: systematic review

Review: Stoop or squat: a review of biomechanical studies on lifting technique

In this episode of the Movement Logic Podcast, Laurel shares six universal takeaways from training for and running her first marathon—and how they apply to any long term, challenging, exercise-related goal. Whether your goal is to build strength, increase stamina, or just feel more capable in your daily life, this episode explores fundamental training principles, helpful mindset coaching, and empowering tips to help you reach a long-term, physically demanding goal.

Rather than focusing on the details of marathon training, Laurel distills what she learned about goal-setting, accountability, program design, recovery, and the fatigue that can sometimes hide progress. She also calls out the overwhelming and often contradictory fitness advice targeted at women, especially during perimenopause and menopause, and urges a more individualized and practical approach to training.

Sign up for our Bone Density Mini Course: Barbell 101!

Follow us on Instagram @movementlogictutorials

00:58 Why I trained for a marathon and what I learned
04:17 Takeaway #1: Have a realistic, measurable goal
13:34 Takeaway #2: Programming is a hypothesis
21:05 Takeaway #3: Accountability helps you follow through
27:50 Takeaway #4: Fatigue can mask your progress
35:45 Takeaway #5: Recovery reveals your fitness
42:00 Takeaway #6: Strength supports everything

RESOURCES

Episode 9: What Are the Best Exercises for Strength?

Episode 85: Inbetweenie - Boosting Recovery: What Really Works

Episode 70: Inbetweenie - Do you need a deload week?

Episode 90: Capacities for Longevity Part 1: Strength

Episode 94: Capacities for Longevity Part 2: Power

Episode 98: Capacities for Longevity Part 3: Cardio