Table of Contents

1. Introduction: What Is a Weighted Vest & Why Use One?

2. Boosts Bone Density and Reduces Osteoporosis Risk

3. Enhances Cardiovascular Health

4. Improves Balance and Reduces Fall Risk

5. Increases Caloric Burn and Supports Weight Management

6. Enhances Muscle Engagement and Strength

7. Supports Brain Health and Cognitive Function

8. Improves Functional Mobility and Endurance

9. Conclusion: A Small Step Toward Stronger Aging

Introduction: What Is a Weighted Vest & Why Use One?

A weighted vest is a wearable fitness tool that adds extra resistance to your body during movement. It’s typically worn snugly over the shoulders and upper torso, with evenly distributed weights made of sand, steel bars, or other dense materials. When used properly, this added weight gently increases the intensity of your walk or workout—without needing to speed up or go farther.

For women over 50, a weighted vest offers an efficient and low-impact way to build strength, boost bone density, and maintain functional fitness—all critical components of healthy aging.

How Much Weight Should You Use?

The studies suggest that the ideal starting weight for most women is about 5–10% of your body weight. For example, if you weigh 150 pounds, start with 6 to 15 pounds. It is generally recommended that you avoid going below 5% of your body weight, as the added resistance may not be enough to trigger meaningful benefits. A weighted vest of 20% of body weight is generally considered uncomfortable and may pose a risk of injury for older adults. The weighted vest I mainly use is 16 pounds, but I have also trialed one that is 25 pounds.

Start light and build gradually as your body adapts. Safety and comfort should always come first, especially if you have joint issues or balance concerns. Also, as with any changes you plan to make to your health, discuss this with your physician prior to starting.

Benefit #1: Boosts Bone Density and Reduces Osteoporosis Risk

As estrogen levels decline after menopause, bone density can drop sharply, raising the risk for fractures and osteoporosis. Adding a weighted vest while walking creates mechanical loading on your bones, which stimulates bone-building cells (osteoblasts) and helps preserve or even improve bone density. According to research published in the Journal of Gerontology, postmenopausal women who did jumping exercises with weighted vests saw a 3.2–4.4% increase in bone mineral density over 5 years.

Benefit #2: Enhances Cardiovascular Health

Walking with a weighted vest increases the intensity of your workout, raising your heart rate and improving circulation without having to break into a jog. Adding a weighted vest to your work out has been shown to increased VO₂ max (a key marker of cardiovascular fitness) more than walking alone.

Benefit #3: Improves Balance and Reduces Fall Risk

Balance naturally declines with age, but adding slight resistance helps activate core and stabilizes muscles that keep you upright and steady. In one study, older adults who trained with weighted vests improved their postural balance and showed a lower risk of falls.

Benefit #4: Increases Caloric Burn and Supports Weight Management

Adding even a few pounds of extra resistance increases your metabolic cost of walking, meaning you burn more calories for the same distance or time walked. A 2006 study found that walking with a weighted vest increased caloric expenditure by 5–15%.

Benefit #5: Enhances Muscle Engagement and Strength

The added weight forces your legs, hips, and core to work harder, helping to maintain or improve muscle strength and endurance. In a 6-week randomized trial, older adults who walked with weighted vests saw improvements in lower-body strength, walking speed, balance, and functional performance.

Benefit #6: Supports Brain Health and Cognitive Function

Physical activity, especially when done with added resistance, improves blood flow to the brain and stimulates brain-derived neurotrophic factor (BDNF), a protein linked to learning, memory, and mood. Even light-intensity walking has been shown to improve processing speed and working memory in older adults. With added intensity from a vest, those cognitive benefits may be enhanced. In addition to exercising with a weighted vest, here are other ways to build your cognitive reserve and support your brain’s health.

Benefit #7: Improves Functional Mobility and Endurance

Weighted vest walking strengthens the muscles used in everyday tasks like standing up, climbing stairs, and getting out of a car—helping you stay independent longer. Aging adults who walked with a vest showed measurable improvements in sit-to-stand performance, aerobic capacity, and overall endurance.

Conclusion: A Small Step Toward Stronger Aging

Walking is already one of the best exercises for healthy aging. But when you add a weighted vest—just a few pounds—you turn a simple walk into a full-body strength and endurance workout.

For women over 50, this can be a game-changer: better bones, stronger muscles, sharper thinking, improved balance, and greater independence. And the best part? It doesn’t require fancy equipment or a gym membership—just your feet, a vest, and a little intention.

👟 Start small. Stay consistent. Your future self will thank you.

Dr. Diane Thompson MD, is board-certified in Physical Medicine and Rehabilitation with a subspecialty in Brain Injury Medicine. She is also board-certified in Lifestyle Medicine and Age Management Medicine and a certified health coach who helps women over 50 use Lifestyle Medicine and longevity science to reverse and help control chronic diseases and age healthfully. She is the author of this Amazon bestseller.

Disclosure: The information presented is for educational purposes and is not meant for diagnosis or treatment. No physician-patient relationship is intended. Discuss with your physician prior to making any changes to your health. Some of the links in this blog may be affiliate links, which are of no additional cost to you and allow me to keep the content free. These are products I’ve personally used.

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