Jumping on the Bandwagon…
At the start of August, I finally bought a weighted vest. You’ve probably noticed them too—women walking through parks or neighborhoods, sporting vests in every color. Peloton launched weighted vest classes, fitness influencers were touting them as the secret to staying strong in midlife, and friends kept nudging me to try one.
So, I decided to give it a go. After all, as a physical therapist, I believe in practicing what I preach. But I also wanted to know: what does the science say about these trendy vests? Are they really the key to stronger bones and muscles, or just a fun accessory?
Why Weighted Vests Are Trending
Weighted vests are exactly what they sound like—vests with added weight, usually 5–10% of your body weight. By adding this extra load, everyday movements like walking, climbing stairs, or even doing household chores become more challenging.
For women in midlife, the appeal is understandable. During perimenopause and post-menopause, declining estrogen can affect bone density, muscle mass, and even heart health. Adding a weighted vest seems like an easy, proactive way to counteract some of these changes.
And what better way to enjoy it than taking advantage of these beautiful North Dakota summers? The long, sunny days make walks, hikes, and outdoor movement more inviting—and wearing a vest adds just a little extra challenge while you soak up the season.
Benefits of Weighted Vests
Bone Health
When it comes to bone density, the research is promising but limited. Some small studies have shown benefits when weighted vests are used during high-impact or resistance exercises such as jumping, squatting, or lunging. However, walking with a vest hasn’t been shown to significantly improve bone strength in most studies.
Experts emphasize that while adding weight can theoretically stress bones in a beneficial way, traditional strength training and high-impact exercises remain the gold standard for protecting bone health.
Muscle Strength
Weighted vests can help your core, legs, and lower back work a bit harder. Studies suggest modest improvements in lower-body strength when used during exercise. That said, vests don’t replace full-body resistance training. If you want to maintain or build arm, chest, or back strength, you’ll still need targeted exercises like lifting, pressing, or rowing.
Cardiovascular Fitness
This is where vests really shine. Wearing one while walking, hiking, or climbing stairs can increase your heart rate, make your muscles work harder, and boost endurance—similar to walking uphill. Even a few extra pounds can make your routine feel more challenging without needing to carve out extra workout time.
Who Should Be Cautious about Using Weighted Vests
Weighted vests aren’t right for everyone. Check with your doctor or physical therapist first if you have:
- Back, neck, or shoulder pain
- Joint issues
- Balance difficulties
- History of spinal fracture or osteoporosis
Starting too heavy or moving too quickly can increase your risk of injury. The goal is to enhance your movement, not cause aches, pain, or strain.
How to Choose the Right Weighted Vest
Two main types exist:
- Static weight vests: Fixed weight
- Adjustable vests: Allow you to add or remove weight as needed
Neither is “better” than the other. Comfort and fit matter most. Choose a vest that doesn’t chafe, shift, or restrict breathing. For beginners, aim for a weight closer to 5% of your body weight. Even 4–6 pounds can feel like plenty at first. For more advanced users, consider a vest with up to 10% of your body weight.
Getting Started with Weighted Vests Safely
Here’s my PT-approved approach:
- Start small: Use the vest for part of your walk or workout.
- Build gradually: Increase the duration or weight slowly over several sessions.
- Monitor your body: Pay attention to aches, pain, or fatigue, and adjust accordingly.
- Combine with strength training: Think of the vest as a supplement, not a replacement. Target all major muscle groups at least twice a week.
Remember, weighted vests are a tool to enhance your existing routine. They aren’t magic, and they don’t replace the benefits of traditional exercise.
Do Weighted Vests Really Make a Difference?
Weighted vests can:
- Add a fun challenge to your walks or hikes
- Slightly increase muscle engagement in your lower body and core
- Provide modest cardiovascular benefits
- Motivate you to move more consistently
They are unlikely, on their own, to significantly increase bone density, and they do not replace a well-rounded strength training routine.
For midlife women, the real recipe for long-term health still includes strength training, balance work, and consistent movement. A vest is just one way to enhance your routine and make everyday activity feel a little more powerful.
Take the Next Step Toward Stronger Health
If you’re unsure whether a weighted vest is right for you, or how to use it safely, we can help. At Bodyworks Physical Therapy in Fargo, our physical therapists can:
- Assess your strength, balance, and joint health
- Recommend the right weight and progression
- Design a safe, full-body exercise program
- Ensure you gain the benefits without unnecessary risk
So, if you see me out in my vest, know that I’m testing it alongside you. I’d love to help you decide if a weighted vest could support your health, too.
Request an Appointment today to learn how to safely add tools like weighted vests into your routine and build long-term strength.