Weighted Vest Review for Women Over 40: My Honest Truth About Whether They’re Worth It!

Considering a weighted vest to uplevel your fitness game, metabolism and bone health? I tried a weighted vest and want to share my experience in my comprehensive review of weighted vests for women – read on to learn my thoughts, the research behind weighted vests for women, and more!

 

Weighted vests for women are all rage in my neighborhood these days- but do they help you boost your fitness level, metabolism or bone health? Let’s dive into the research and my personal experience with this popular fitness trend!

Introduction to Weighted Vests for Women Over 40

As we age, maintaining bone density and muscle mass becomes increasingly important, especially for women over 40.  Many of us in perimenopause and beyond are looking for ways to preserve our bone health, and fight the dreaded menopause weight gain, and most importantly to boost our longevity and overall fitness level.

Weighted vests are wearable garments designed to add extra resistance to your body while performing everyday activities, mostly used in walking or running.

Benefits of Using Weighted Vests for Bone Health and Metabolism

The benefits of weighted vests can extend beyond just making your workouts harder.

Adding extra weight to your frame during exercise can help stimulate bone growth and slow bone loss—a critical concern for women approaching or experiencing menopause. Additionally, the added resistance increases energy expenditure, potentially boosting metabolism and supporting weight loss efforts.

Research on Weighted Vests for Women’s Bone and Metabolic Health

The idea of using a weighted vest—adding external load to the body during activity—has gained attention as a potential tool for supporting bone and metabolic health in midlife and beyond. While the research is still emerging, some early studies suggest possible benefits, particularly when the vest is combined with other forms of exercise.

Bone Health – What the Studies Show

A five-year study in postmenopausal women found that those who used a structured exercise program involving a weighted vest and jumping movements maintained their hip bone density far better than women who didn’t. The exercisers lost less than 1% of bone mass at the hip, while the control group lost over 3%. However, because the program included both the vest and impact exercise, it’s difficult to know how much benefit came from the vest alone.

A smaller 12-week study found that women who exercised with a weighted vest—gradually increasing the load up to about 15% of body weight—showed decreases in bone resorption markers and increases in lower-body strength. These are encouraging early findings; however, the short timeframe makes it unclear whether the same benefits would be observed in actual bone density over the long term.

More recently, a large year-long trial in older adults, most of whom were women, compared weight loss alone, weight loss plus a weighted vest, and weight loss plus resistance training. The results showed that all groups experienced some hip bone loss, and the vest group did not have a statistically significant advantage. This suggests that simply wearing a vest may not be enough to prevent bone loss during weight loss or aging without more targeted loading or resistance training.

Overall, the evidence suggests that weighted vests may help slow bone loss when used as part of an exercise program that includes jumping or strength training, but they are unlikely to make a major impact on their own. The type of exercise, duration, and how much weight is added all influence results.

Metabolic and Other Health Outcomes

Research on metabolic benefits—like calorie burn, heart rate, or muscle tone—is less robust, especially in women. Some studies suggest that adding extra weight can raise heart rate and energy expenditure during the same activity, potentially improving cardiovascular fitness without increasing workout time. However, there’s not enough evidence to confirm that wearing a weighted vest leads to meaningful long-term improvements in metabolism, insulin sensitivity, or fat loss.

Practical Considerations and Caveats

• Load amount: Most studies use vests weighing around 5–15% of body weight, added gradually.

• Exercise type: Using the vest during resistance or impact-based exercise seems more effective than during casual walking.

• Consistency: Longer programs (6–12 months or more) are likely needed for measurable bone changes.

• Safety: Weighted vests shift your center of gravity and can strain joints or the back if used improperly. Proper form and gradual progression are key.

• Complementary role: Weighted vests may enhance bone-loading exercises but shouldn’t replace established strategies like resistance training, impact exercise, adequate protein, calcium, vitamin D, and hormonal support when needed.

Overview of Popular Weighted Vests: MiR, Hyper Elite, and cheaper weighted vests from Amazon

Let’s explore some of the best weighted vests currently available for women:

1. MiR Weighted Vest for Osteoporosis: Made of durable 1200 D-Nylon with solid iron weights and a maximum capacity of 50 pounds. Its unique design is comfortable for almost any body shape.
2. Hyperwear Hyper Vest Elite: Features a sleek design with CORDURA fabric and adjustable weight up to 20 pounds. The micro-loading feature allows for precise weight adjustments, making it ideal for progressive training, and finding your sweet spot as far as weight goes.
3. Amazon Budget Options: Several more affordable vests are available, though they often compromise on weight distribution and comfort. These can serve as a starting point, but may not offer the same longevity and comfort as premium options.

Risks of wearing a weighted vest

While weighted vests offer numerous benefits, they’re not without risks. It’s important to be aware of potential downsides before incorporating one into your fitness journey.

Improper fit can cause shoulder and back strain and/or definitively restrict your range of motion. Starting with too much weight can lead to injury, especially for those with existing joint issues, including prior injuries or current injuries, or osteoporosis.

Wearing a weighted vest during high-impact activities may increase stress on joints. For women with diagnosed osteoporosis  (not just osteopenia), consult with a healthcare provider first as the added load might pose fracture risks.

My Honest Experience with wearing a weighted vest

I started using a weighted vest during my daily walk six months ago, beginning with just 5% of my body weight. The adjustment period was real—the first week left me feeling like I’d done an intense leg workout.

What made me stop was the back spasms it caused.  My back started to hurt and I didn’t quite put it together until I took a break from the weighted vest then started again.  My back spasms were intense the next day.  My mistake most likely was choosing one of the budget options above.  When diving deeper into reviews and research, the pricier options where the weight is distributed more evenly and comfortably are well worth the money, if they are in your budget range.

But if you do have chronic back, neck, or shoulder issues it might be best to just skip the weighted vest and instead stick to strength training and walking or other cardiovascular exercise.  For some effective metabolic workouts for women check out this blog.

Tips for Choosing the Right Weighted Vest

Finding the right weighted vest for you requires consideration of several important factors to consider:

1. Weight Adjustability: Look for vests with removable weight plates that allow you to start light and progressively increase.
2. Fit and Comfort: A good vest should provide a snug fit without restricting breathing or movement. Adjustable straps are essential for customizing the fit to your body.  Zip up styles may be more comfortable for certain body shapes like larger chests or broad shoulders and trunks.
3. Weight Distribution: Evenly distributed weight across the front and back of the vest reduces strain and improves comfort during extended wear.
4. Material and Durability: Consider breathable, washable fabrics, especially if you’ll be working up a sweat.
5. Price Point: While quality vests can be a big investment, they typically offer better comfort and longevity. Consider your commitment level and budget.

How to Incorporate Weighted Vests into Your Fitness Routine

Adding a weighted vest to your regimen doesn’t require a complete workout overhaul. Here are some low-impact ways to begin:

Start with your daily routine—wear the vest during walks, housework, or gardening. This is a gentle introduction that still provides benefits for bone health.

For bodyweight exercises, the vest can transform basic movements into challenging strength builders. Try squats, lunges, and step-ups while wearing your vest.

During the colder months, indoor stair climbing or rebounding with a weighted vest is an excellent way to maintain cardiovascular endurance.

For maximum bone-building benefits, aim for 20-30 minutes of weighted activity at least 3-4 times weekly, aligning with recommended strength training guidelines for women over 40.  But again, if it causes pain or you notice old injuries acting up, it’s best to rethink your approach and instead rely on other forms of strength training.

Conclusion

Weighted vests are worth considering for women over 40 seeking to enhance bone density and metabolic health. The right vest can uplevel ordinary activities into opportunities for strengthening without requiring extra time for workouts.

The best option will depend on your specific needs, fitness level, and budget. Premium options like the Hyper Vest Elite offer more comfort and adjustability, while budget-friendly alternatives can be a good starting point, but might cause more pain if you are prone to back or neck pain.

Remember that consistency matters more than intensity—wearing a lighter vest regularly will yield better results than occasionally using heavier weights. Start gradually, listen to your body, and enjoy the process of building strength and good health one step at a time.

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