Weighted vests aren’t just for bodybuilders or extreme athletes—they’re an underrated tool for anyone looking to boost strength, protect their joints, and even build better bones. Whether you’re in your 30s and thinking ahead, or navigating hormonal changes like perimenopause and menopause, a weighted vest can help take your fitness to the next level.
Why Use a Weighted Vest?
Weighted vests are like a secret weapon for your workout. Here’s why they’re worth considering:
- Stronger Bones as You Age
After 30, bone density naturally begins to decline, making strength training crucial. If you’re in perimenopause or menopause (typically starting in your 40s or 50s), this becomes even more important as hormonal shifts can speed up bone loss. A weighted vest adds gentle, consistent pressure to your skeletal system, helping combat this loss while staying kind to your joints. - Boosted Functional Strength
Life’s everyday tasks—lifting, climbing stairs, carrying groceries—require functional strength. Weighted vests simulate real-world activities, improving your ability to handle daily challenges. - Joint-Friendly Intensity
Unlike wrist or ankle weights, which can strain joints and throw off your natural movement patterns, a weighted vest keeps the load close to your center of gravity. This makes it a safer option for most people, whether you’re walking, strength training, or doing bodyweight exercises.
When Should You Start Using One?
Weighted vests can be used as early as your 30s to maintain bone density and support muscle growth. By starting early, you’re investing in your future health and reducing the risk of issues like osteoporosis or loss of muscle mass. For those in their 40s, 50s, and beyond, adding a vest to your routine can address the specific challenges of aging, like joint health, mobility, and bone density.
Note: This is not medical advice. Always consult with a healthcare provider before trying a weighted vest, especially if you have concerns.
Who Should Not Use a Weighted Vest?
While weighted vests are great for most people, they’re not for everyone. Avoid using one if:
- You have a recent injury or chronic joint pain.
- You’re recovering from surgery or have medical conditions affecting your spine or shoulders.
- Your doctor has advised against additional weight-bearing exercises.
How Much Weight Is Right?
Start small! Experts suggest using 5-10% of your body weight and gradually increasing as you build strength and confidence. The goal is to enhance your workout, not overwhelm your body. We recommend purchasing a vest that allows you to add/remove weights versus buying individual vests of different weights.
Ready to Learn More?
Want to explore how weighted vests can fit into your routine—whether you’re navigating menopause or just looking to stay strong for life? Book a FREE No Sweat Intro with Head Coach Caitlin, a certified Menopause Specialist, and get a personalized game plan tailored to your needs.
Click here to schedule your free consultation today!