Weighted Vest Training to Improve Strength, Bone Density and Cardio
Overview
Wearing a weighted vest adds gentle resistance to everyday movement, helping build strength and increase calorie burn without extra gym time. The added load provides a bone-building stimulus that can help maintain or improve bone density, which is especially useful through peri- and post-menopause. By supporting stronger bones and hips, it can aid in osteoporosis prevention.
Level
Beginner to moderate (depending on weight)
Targets
Strength, cardio, bone density
Step by Step Instructions
- Choose a weighted vest with individual removable weight pockets so you can add or remove weight.
- Set the vest to ~10% of your body weight to start.
- Put on the vest snugly and comfortably.
- Wear it for about 10 minutes: walk the dog, go for a walk with friends, or simply wear it around the house.
- Gradually increase the duration over time until you can wear it for 30–60 minutes.
- Once 10% feels comfortable for 30–60 minutes, slowly increase the load, aiming to reach ~20% of your body weight.
- Continue using the vest during upright activities (walks, housework) to maximize benefit.
- Adjust the weights as needed (add or remove from the pockets) to match your progress.
[Video Transcript]
You might be wondering what I’m wearing. This is a weighted vest, and I’ve incorporated it into my everyday life. I use it when I walk my dog, Hobo, and when I go for walks with friends because I’m trying to maximize my time: not only do I have to walk the dog, but I want a good workout as well. By wearing this vest, I can do both. It helps build strength and can improve bone density. This is especially important for women as we age, since perimenopause and menopause bring hormonal changes that decrease bone density. By maintaining, or even increasing our bone density, we can help stave off osteoporosis, which matters because we want to move through life without worrying about breaking hips or legs.
To start using a weighted vest, begin with 10% of your body weight and wear it for about 10 minutes. If you don’t want to go for a walk, maybe it’s too rainy; just wear it around the house for those 10 minutes. Gradually increase the duration to at least 30–60 minutes. Once that feels comfortable, slowly increase the load so you eventually reach about 20% of your body weight, wearing it for half an hour to an hour. When buying a vest, look for one with individual pockets so you can add or remove weights easily; this lets you adjust the resistance up or down as needed. I’m always trying to increase toward that 20% goal for about an hour. Try a weighted vest. It’s a simple, great investment in your health. You can wear it while doing housework, walking the dog, or anytime you’re upright. Weighted vests are great.
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