Why I Wear a Weighted Vest (and Think Other Women Should Too)
If you walked into my home gym, you’d likely spot a weighted vest hanging on the wall. Not because I’m gearing up for a fitness challenge—but because it’s one of the easiest ways I’ve found to support bone strength, metabolism, and overall energy. And yes, I recommend them to many of my patients, especially women in midlife and beyond.
Let’s talk about why.
Stronger Bones Start with Simple Changes
As we age—especially postmenopausal—we naturally start to lose bone density. This isn’t fear-mongering; it’s physiology. But here’s the good news: we can absolutely intervene.
One of the most overlooked (and research-backed) strategies? Wearing a weighted vest while walking. That gentle, added resistance signals your bones to stay strong—without needing intense workouts or heavy lifting.
Studies have shown that walking with a weighted vest can help maintain or even improve hip bone density over time. It’s like giving your bones a gentle nudge to keep up their strength. Bonus: if you want to add it in for light housework, it still helps, but walking is where the real magic happens.
It’s About Strength, Balance, and Confidence
I’ve said it before: muscle is protective. And balance is an unsung hero of longevity. A weighted vest helps with both.
Studies have shown that consistent use can improve lower body strength, leg muscle mass, and even balance. These aren’t just numbers on a scan—they translate into real-life wins like fewer falls, easier stair climbs, and greater independence.
In my practice, I’ve seen patients feel stronger and more capable—not just physically, but emotionally. There’s something powerful about knowing you’re actively supporting your body in such a simple way.
Support Your Metabolism Without Exhausting Yourself
Another perk? The metabolic benefits.
Research has shown that even light resistance like this can improve inflammation markers and support better hormone balance—especially in midlife women. That means better energy, improved hormone function, and lower risk for chronic disease—all without crash diets or punishing cardio.
For busy women (hello, all of us), this is a game-changer. You don’t need to overhaul your life to get results—you just need small, sustainable tweaks.
How to Get Started Safely
Let’s clear this up: I’m not saying to throw on 30 lbs and start sprinting. Most studies (and my own experience) suggest starting with just 3–5% of your body weight. You can increase over time as your body adapts.
Here’s how I recommend starting:
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Wear it for a short neighborhood walk
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Add it to your treadmill walks
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Use it while walking on an incline (bonus if you have a walking desk!)
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Lightly incorporate into house chores for an extra boost—but focus on walking for the biggest impact
There’s no need to go overboard. Consistency is what matters most.
You Don’t Need to Be “Hardcore” to Benefit
I know what you’re thinking: “Isn’t that for people training for marathons or military drills?” Nope.
This is for you—the woman trying to stay strong, mobile, and energized through midlife and beyond. The woman who wants to play with her grandkids, stay active on vacation, or just feel more like herself again.
It’s not about going harder—it’s about moving smarter. And when used thoughtfully, they can be a secret weapon in your wellness routine.
Want help creating a plan that works with your body, not against it?
Call or text us at 913-227-9150 to schedule your consultation. Let’s talk about how we can support your bones, metabolism, and confidence—starting with where you are right now.
