Weighted Vests for Bone and Muscle Strength
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As we age, maintaining strong bones and muscles becomes increasingly important. Women experiencing the hormonal decline associated with menopause are at a higher risk of developing osteoporosis (bone loss) and sarcopenia (muscle loss). These age-related changes can lead to a variety of health concerns, including an increased risk of fractures, falls, and a loss of independence.
Whether you're looking to build stronger bones, enhance your muscle strength, or maintain overall physical function, a weighted vest can be a valuable addition to your routine. Keep reading and we'll explore the numerous advantages of wearing a weighted vest and we’ll learn some practical tips for using it effectively.
What are the Benefits of Adding Weight to Your Workouts?
Clinicians who focus on menopause care consistently emphasize strength training, which helps you maintain bone density and muscle mass over time. Strength training simply means asking your muscles to work against resistance. That resistance can come from weights, resistance bands, or your own body weight during movements like squats or lunges. The goal is to challenge your muscles enough that they fatigue, which helps maintain strength over time.
One of Dr. Haver’s favorite tools to recommend is a weighted vest because they’re designed to add extra weight to your body during exercise, but you can also wear it for everyday activities like walking or household chores. A vest creates additional resistance and load, ultimately and challenging your body to work harder.
How do I Choose a Weighted Vest?
Choosing the right weighted vest is critical for maximizing its benefits and ensuring your safety. Consider your current fitness level and the specific activities for which you plan to use a weighted vest, such as walking, running, yoga, or general strength training. Look for vests that fit snugly and distribute the weight evenly across your body and opt for breathable materials that wick away moisture, keeping you comfortable during your workouts.
The Pause Life Weighted Vest*
Dr. Haver has worn weighted vests for years, but since many options on the market weren’t designed with women in mind, she kept running into issues where comfort was concerned. Most of the vests she’s tried felt bulky, shifted during movement, or were ok for short workouts but didn’t hold up well in real life.
Frustrated, she decided to take matters into her own hands and set out to design something women would actually use. Comfortable enough for a walk. Stable enough for strength training. Simple enough that it wouldn’t become another piece of equipment collecting dust.
We partnered with Tommie Copper, a pioneer in compression and wearable wellness design, to bring clinical insight and real-world comfort to this vest. Their long history of creating gear people wear all day not just in workout settings helped us refine every detail of fit, weight distribution, and materials so the vest feels stable, comfortable, and easy to integrate into daily life.
Our vest features:
- A woman-first fit thoughtfully designed to accommodate a wide range of breast shapes and sizes, featuring elastic sides and adjustable straps for optimal comfort, wearability, and personalized fit.
- Two front pockets to easily carry essentials, with high-visibility reflective trim to enhance safety in any weather and at any time of day, including low-light conditions.
- Carefully designed with Tommie Copper's CoreFusion and BetterICETM Gel, adding a sand-infused, flexible layer to keep you cool and comfortable both during and after activity.
- Comfortable construction that smooths across pressure points, evenly distributes weight, and maintains a slim, smooth fit without stiff or bulky materials.
What matters most to her, of course, is that women keep moving and continue to challenge their bodies. If you already have a weighted vest you like, by all means, keep using it! If you’re new to weighted vests, or want to explore one designed specifically for midlife bodies and everyday movement, you can find ours here.
How Do I Use a Weighted Vest?
When adding weight it’s important to start slow, gradually increase the weight by 1-2% of your body weight every 2 weeks. This allows your muscles to adapt without getting sore or injured.
For example, if you weigh 150 pounds, a good increase in weight would be about 1.5 pounds every 2 weeks.1,2,3 Eventually the goal is to work your way up to a maximum total weight of around 10% of your body weight. Most studies used a maximum weight of 10% of body weight, with one study aiming for a max of 15% of body weight. If you weigh 150 pounds, the maximum weighted vest you should work up to would be 15 pounds.
Adjust the increase based on how you feel. As the weight gets heavier, you might need to slow down your exercises or activity to maintain good form. Don't be afraid to take breaks, rest days, or wear the vest for shorter periods if needed.
Remember, these are just guidelines. It's important to find a weight progression that works for you and your fitness level.
No matter which weight you choose, be sure to stay hydrated and allow time for recovery. Consider adding LMNT electrolytes and creatine to your workout water bottle for hydration and muscle support* and treat yourself to some rest time in a sauna blanket or use red light therapy to support your recovery.
Listen to Your Body
Adding a weighted vest into your fitness routine and activities is easy. You may choose to strap it on for your usual walks or runs, making your cardio more challenging or you can wear it during your warm-up, stretching, or cool-down to add a little extra effort, but the real magic happens during strength training. Exercises like squats, lunges, and upper body moves become more intense, pushing your muscles further. The beauty is, even low-impact activities like yoga or Pilates benefit from the added resistance.
It is essential to exercise caution and follow safety precautions when using a weighted vest. Before starting, consult with your healthcare professional, especially if you have any underlying health conditions or concerns. Remember to begin with a lighter weight and gradually increase as you become more comfortable. Listen to your body and avoid excessive strain or discomfort. Proper form and technique are also crucial to prevent injury and maximize the benefits of your weighted vest workouts.
Consistency is key, so listen to your body and be sure to get plenty of rest!
*Our weighted vest is a general wellness product. Not a medical device. Not intended to diagnose, treat, cure, or prevent any disease.
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