Is it time to invest in a weighted vest for your walking routine? I say YES, and let’s get into it!

Weighted vests were a staple at the functional training gym where I worked for years, and for a good reason: they’re a simple way to significantly increase the impact of your workout. It’s exciting to see more people, especially women in midlife, adding this tool to their walks to improve overall health.

Walking Works Wonders

While you can use a weighted vest for any workout, I strongly recommend starting with walking. Walking is one of the best ways to improve all aspects of your health—sleep, heart, mood, weight, immune system, and more. Plus, it’s FREE and perfect for outings with friends or dogs! My favorite part of the week is walking my dog Mabel with my bestie Emily in Central Park.

When we add a weighted vest, we get even more benefits:

• Bone Health & Bone Density
  To offset bone density loss as we age (and hit menopause), we MUST engage in weight-bearing exercises. Walking with a weighted vest adds “load,” putting positive pressure on your bones to keep them strong. Check out this study for more.
• Increased Calorie Burn
  As we age (and hit menopause 😉), our metabolism slows down, and high-intensity workouts aren’t always the best (see my series on cortisol for more on this). Wearing a weighted vest adds resistance, helping you burn more calories even during a leisurely stroll.
• Stronger Muscles
  I can’t say it enough: muscles help regulate your metabolism, insulin resistance, protect your bones, and keep you strong over time. We lose muscle as we age, and as women, the loss accelerates after menopause. A weighted vest engages more muscles, especially in your legs, core, and back.
• Improved Cardiovascular Health
  Heart disease is the #1 cause of death for women in the US. The added weight in these vests increases your heart rate, giving your cardiovascular system a gentle but effective workout, especially when you pick up the pace or tackle stairs and hills.
• Improved Posture and Balance
  Maintaining good balance is crucial as we age. Wearing a weighted vest engages your core muscles, improving posture and balance—key factors in preventing falls.

Getting Started:

If you’re thinking about trying a weighted vest, here are some tips:

• Start Light
  Choose a vest that’s 5-10% of your body weight. For example, if you weigh 150 pounds, start with a 7.5 to 15-pound vest. You can add weight as you get stronger. (I started with a 10-lb vest, but quickly moved up to 20 lbs as I strength train and walk daily.)
• Look for Comfort
  Find a vest with adjustable straps, padded shoulders, and breathable material for comfort, especially on longer walks or in warmer weather.
• Begin Slowly
  Most injuries come from doing “too much, too soon.” Start with a lighter vest and shorter walks to let your body adjust.
• Focus on Form
  Maintain good posture—stand tall, keep shoulders back, and engage your core to maximize your walk and prevent strain.
• Listen to Your Body
  Avoid overloading yourself. If you feel any discomfort or pain, reduce the weight or take a break.
• Mix It Up
  Once you’re comfortable, try adding intervals to your walks—alternate between brisk and slower paces to challenge your heart and muscles.

Summing it All Up:

Adding a weighted vest to your walking routine is a simple and effective way to enhance your fitness. It’s a great option for women in midlife looking to boost their health without drastically changing their routine. Whether you want to burn more calories, strengthen your muscles, or support bone health, a weighted vest can help you achieve your goals while keeping your walks enjoyable.

Links for you: 

Weighted vest options: https://a.co/d/fYrN4vl

Weighted vest health study: https://pubmed.ncbi.nlm.nih.gov/16679992/

Final reminder: I’m here to share information, insights, and a bit of inspiration. I’m a wellness coach and health fanatic, but not a doctor, and this blog is not meant to diagnose, treat, or provide specific medical advice. Always consult with your healthcare provider before making any changes to your diet, exercise routine, or medical treatments. Stay curious, stay informed, and stay fabulous!