I Bought a Weighted Vest

Author: Dr. Blair Green PT, DPT, OCS, PHC

At the beginning of June I bought a weighted vest. You are either wondering, “Why would you need a weighted vest?” or “What took you so long?” If you are in the fitness world you have likely noticed this trend - women of all ages, walking through the park, with vests of varying colors on the outside of their shirts or sports bras. Peloton recently released weighted vest classes.  If you have a military background, you probably call it rucking and are snickering about this latest health and wellness trend. 

So what’s the deal? What does this magical vest do and do you really need to buy one? Part of the reason weighted vests have grown in popularity is because women in midlife are being more proactive about their health. During the years of perimenopause into post-menopause, women begin to lose estrogen. Estrogen not only affects reproductive health, it also plays a role in maintaining bone strength, muscle strength and cardiac function. It makes sense that as women age, we need to do more (something) to counteract these consequences of aging, maintain our level of function and prevent problems such as osteoporosis, hip fractures and immobility. Popular menopause influencers, such as Dr. Mary Claire Haver and Dr. Vonda Wright tout the benefits of adding a weighted vest to a walking program. Studies have shown positive effects  on bone density, cardiovascular health and fall risk in women who walk with a weighted vest. 

If you don’t have a weighted vest - don’t worry! Yes, they can provide benefits to bone health and muscle strength, but like any tool used for exercise, it’s just that - one tool. They are inexpensive and convenient and can be added to your daily walking routine making them the seemingly perfect addition to any exercise program. If a weighted vest does not light you up, or you have other limitations that prevent you from using one, there are other options. Lifting weights for 20 minutes 3 times a week can be more helpful to improve muscle strength and function. And, any exercise that loads bone or muscle, such as lifting weights, Pilates, and walking, can prevent large drops in bone density. If you are not feeling like this is the accessory for you, it’s okay. 

As for me, what took so long to purchase my vest? Well, life just got in the way to start. Like many of you, I put things aside, forget, prioritize other items and activities and come up with excuses. At a friend’s urging,  I finally picked out one I like (link) a few weeks ago and decided to give it a try. After all, I need to practice what I preach. This brings me to the issue of sizing. You are probably thinking to yourself, “What size should I get?” Is it better to have a heavier vest? Will light weight be enough? Should you get the vest with progressive weights? These are all valid questions. 

You have 2 options: purchase a static weight vest or purchase a vest with progressive weight inserts. Is one better than the other? Not really. It’s your personal preference. I’d be more concerned that the design of the vest is comfortable and does not cause chafing or skin irritation. The recommended weight is 5-10% of your body weight. I speak from experience when I say do NOT start by purchasing the highest weight that fits this range. Using too much weight can lead to muscle strain, back pain and headaches. Remember, the goal of a weighted vest is to provide some additional loading in addition to  the work you are already doing in the weight room. It is not intended to be a substitute for traditional weight training. Using less weight will have benefits without the added aches and pains. If you believe you will advance quickly or want to share the vest, or have options, the progressive weights may be a better choice. Do what works best for you.

If you want to know how long to walk, again start slow and progress yourself. Even the addition of 4-6 lb will feel like a lot when added to your walk over several minutes or miles. If you can, shorten your distance in half or thirds, walk the first part with the vest and then remove it for the rest and slowly increase the time you spend walking in the vest up to your typical walk. It’s not a contest and nobody is judging. A weighted vest is a tool to enhance your exercise program and help prevent some of the common musculoskeletal problems we see during midlife. Take your time breaking it in. I can’t wait to see you out there!