Weighted Vests

Why You Might Want to Wear a Weighted Vest (Even If You’re Not Training for a SWAT Team)

As we age, especially through our 40s and 50s, our muscle mass, metabolism, and bone density start to decline—sometimes faster than we’d like to admit. But before you start shopping for complicated gym equipment, know this: one surprisingly simple tool can help support all three. It might look intense, but it’s actually a gentle, effective way to build strength, boost bone health, and even burn more calories during everyday movement. Here’s how it works—and why it might be one of the most underrated tools for middle-aged women.

Increased Calorie Burn—Even While Walking

Let’s start with metabolism. When you wear a weighted vest, your body has to work harder to move, even during low-intensity activities like walking, climbing stairs, or doing housework.

How much more can you burn?
Studies show that adding about 10–15% of your body weight via a weighted vest can increase calorie burn by 8–12% during walking. The more intensity or incline, the higher the burn.

Muscle Growth Without Heavy Lifting

Muscle mass naturally declines with age (hello, sarcopenia), which can lead to decreased strength, slower metabolism, and a higher risk of injury. Adding external load—even modestly, like with a weighted vest—helps activate more muscle fibers, especially in the legs, core, and back. This encourages muscle maintenance and even growth over time, particularly when combined with bodyweight movements like squats, lunges, or incline walking. The vest provides progressive overload without needing to hit the gym or pick up heavy weights.

Bone Density Benefits

Bone health is a major concern for women in midlife, especially with declining estrogen levels that impact bone remodeling. Weighted vests apply gentle, constant loading to the skeletal system, stimulating osteoblast activity—the cells responsible for bone formation. Research has shown that vest-wearing during walking or resistance training can improve or maintain bone mineral density, especially in the hips and spine, which are common sites of bone loss in women.

It’s a safe, low-impact way to “remind” your bones to stay strong—without jumping, pounding, or risking injury.

Bonus: Improved Balance and Posture

The extra load from a vest subtly challenges your proprioception (your body’s sense of position and movement), which can help improve balance, stability, and posture over time.
Especially when walking outdoors or climbing stairs, you’re getting small but important feedback that activates your core and stabilizer muscles.

Tips for Getting Started

• Start light: Aim for 5–10% of your body weight at first (about 7–15 pounds for most women)

• Wear it for walks or light movement, even around the house

• Work up gradually: Add time or weight slowly over weeks

• Look for a snug, adjustable fit: Comfort is key

• Avoid wearing it all day, you want challenge, not fatigue

Bottom Line

You don’t need to overhaul your workout routine or start a high-intensity program to support your metabolism, bones, and muscle tone. Wearing a weighted vest for as little as 20–30 minutes a day during walks or bodyweight movements can offer real benefits—with very little disruption to your lifestyle. It’s a simple, sustainable upgrade for women who want to stay strong, supported, and energized through midlife and beyond.