Are weighted Vests The Secret weapon for women over 40?
I'm always on the lookout for fitness tools and strategies that can truly move the needle for my clients who are typically busy moms over 40. And lately, one piece of workout gear has been getting a lot of hype - the humble weighted vest.
These vests, which allow you to add extra weight to your body during exercise, are popping up all over social media, with fitness influencers claiming they can help build muscle, boost bone density, and even burn a ton of extra calories. But as someone who's worked with hundreds of people in this age group, I know that fitness claims that sound too good to be true often are.
So in this blog post, I'm going to take a deep dive into the science and real-world application of weighted vests for women over 40. I'll separate fact from fiction, share my own experiences, and give you a clear game plan for whether (and how) you should incorporate a weighted vest into your fitness routine.
Let's start by addressing some of the biggest claims about weighted vests:
Claim #1: "Everyone needs a weighted vest!"
Whenever someone makes a blanket statement like "everyone needs (fill in the blank)," my BS detector immediately goes off. The reality is, fitness is highly individualized, and what works amazingly well for one person may be completely ineffective or even unsafe for another.
That said, I do think most women over 40 could benefit from adding a weighted vest to their fitness arsenal, for a few key reasons:
1. Sedentary lifestyles lead to muscle and bone loss. As we age, especially if we're stuck at a desk all day, we tend to lose muscle mass and bone density. This can put us at higher risk for conditions like sarcopenia and osteoporosis. Weighted vests can provide an easy way to load the body and stimulate muscle and bone growth at the start of a fitness journey.
2. Desk jobs weaken key muscle groups. When you sit for long periods, your upper back, core, and glutes tend to become weak and underactive. This can lead to poor posture, back pain, and an increased injury risk. Weighted vests target these problem areas when used for walks, runs, or hikes.
3. It makes basic movements more challenging. Things like walking, TRX movements and bodyweight exercises become more demanding when you add extra weight. This forces your body to work harder, which can lead to greater fitness & health improvements.
So while I wouldn't say "everyone" needs a weighted vest, I do believe the majority of women over 40 could see significant benefits from incorporating one into their routine. The key is finding the right way to use it.
Claim #2: "Weighted vests build muscle and bone density!"
This claim is largely true, but with an important caveat - the benefits depend on the individual and how the vest is used.
For someone who is severely deconditioned or has significant muscle/bone loss, a weighted vest can absolutely be a game-changer. The extra load placed on the body during basic movements can stimulate muscle growth and increase bone mineral density.
However, for those who are already relatively fit and active, the benefits may be more modest. That's because the body quickly adapts to a fixed training stimulus. So while a weighted vest may provide an initial boost, you'll need to continually increase the load or change up the training variables to keep seeing progress.
The key is to view the weighted vest as a tool to augment your overall strength and conditioning program, not as a standalone solution. Use it strategically to enhance specific exercises or activities, but don't rely on it as your sole method for building muscle and bone.
Claim #3: "Weighted vests burn a ton of extra calories!"
This one is a bit more complicated. It's true that wearing a weighted vest can increase the caloric expenditure of activities like walking, running, or bodyweight exercises. The extra load forces your body to work harder, which means more energy burned.
However, I've found that people who focus solely on calorie burn for weight loss often end up disappointed. There are a few reasons for this:
1. Trackers that measure caloric burn are notoriously inaccurate. Fitness trackers, apps, and even formulas can't account for individual metabolic differences. So the calorie "burn" you see from a weighted vest is at best an educated guess.
2. Weight loss is primarily driven by nutrition. No matter how many calories you burn through exercise, if your diet isn't dialed in, you won't see the results you want. It's much more effective to focus on controlling your food intake rather than chasing a higher calorie burn each workout.
3. Excessive exercise can backfire. When people become overly fixated on burning calories, they often end up doing too much, too soon. This can lead to burnout, injury, and a dysfunctional relationship with exercise.
So while a weighted vest can certainly ramp up the calorie-burning potential of your workouts, I wouldn't recommend using it solely for that purpose. Instead, view it as a tool to enhance your overall fitness and strength, which will have a much bigger impact on body composition in the long run.
How to Use a Weighted Vest Effectively
Now that we've addressed some of the common claims, let's talk about how to actually incorporate a weighted vest into your fitness routine as a mom over 40.
1. Start light and focus on the basics.
If you're new to weighted vests, it's important not to go overboard with the load right away. Even 10-20 pounds can make a big difference, especially for activities like walking, TRX or bodyweight exercises.
The key is to focus on proper form and technique first. Adding too much weight too soon can compromise your movement quality and increase your injury risk. Start light, get comfortable with the extra load, and gradually increase the weight over time.
2. Target your weaknesses.
One of the biggest benefits of a weighted vest is its ability to strengthen the muscle groups that tend to get neglected in our sedentary, desk-bound lives. This includes the upper back, core, and glutes.
By wearing a vest during activities like walks, bodyweight workouts, or even just daily tasks, you're forcing these areas to work harder. Over time, this can lead to significant improvements in posture, stability, and overall functional strength.
Pay attention to which areas feel challenged when you wear the vest, and use that information to guide your other training. For example, if you feel your upper back and shoulders working harder, make sure to also incorporate targeted strength exercises for those muscle groups.
3. Alternate between vest and non-vest workouts.
As I mentioned earlier, the body will eventually adapt to the fixed load of a weighted vest. So rather than using it for every single workout, try to alternate between vest and non-vest sessions depending on
This could look like:
- Wearing the vest for your daily walks
- Using the vest for certain strength training exercises like squats or lunges
- Leaving the vest off for specific strength training exercises or higher-intensity cardio sessions
The key is to continuously provide new stimuli for growth and adaptation. Periodizing your use of the weighted vest is crucial for continued progress.
4. Adjust the weight and duration as needed.
As you get stronger and more comfortable with the weighted vest, you'll want to gradually increase the load and/or duration of use. This could mean adding more weight to the vest, or wearing it for longer periods of time during your activities.
Just be mindful of not overdoing it. Increasing the weight or duration too quickly can lead to overuse injuries, especially in the joints and connective tissues. Listen to your body, and make adjustments in small, incremental steps.
Another option is to use the vest for specific strength training exercises, rather than wearing it continuously. This allows you to really load up the weight for targeted muscle-building, without the risk of excessive joint stress from prolonged wear.
5. Choose the right vest for your needs.
Not all weighted vests are created equal, and the type you choose can make a big difference in comfort and effectiveness.
For most women over 40, I recommend looking for a vest that distributes the weight evenly across the torso, rather than one that sits directly on the chest. The boxy, "Spongebob Squarepants" style vests can be uncomfortable and restrictive, especially for those with larger busts.
Instead, look for a vest that has a contoured, V-shaped design that sits a bit lower on the body. This helps prevent direct pressure on the breasts while still providing an effective load.
This is the link to the vest I use for myself & clients: https://a.co/d/5EHtyHe
You'll also want to consider the adjustability of the vest. Ideally, you want one where you can add or remove weight in small increments (e.g. 2-lb pouches) so you can progressively overload over time. This will allow you to set the initial weight appropriately for your fitness level and provide the ability to increase weight over time.
Finally, think about how you plan to use the vest. If it's primarily for walking, a backpack-style vest may be more comfortable than a traditional front-loading design. For strength training, the front-loading style may be better for exercises like squats and lunges.
Putting It All Together
Weighted vests can be an incredibly valuable tool for women over 40 looking to improve their fitness, strength, and overall health. But as with any fitness tool, the key is to use them strategically and in the right context.
Don't fall for the hype of "one-size-fits-all" solutions. Instead, view the weighted vest as just one piece of a well-rounded training program that also includes dedicated strength work, cardiovascular training, and a nutrition plan that supports your goals.
Start light, focus on your weaknesses, and be patient with the process. Gradually increase the load and duration over time, while also varying your use of the vest to keep your body adapting. And be sure to choose a vest that fits your body and your specific needs.
Ultimately, the weighted vest can be a powerful weapon in your fitness arsenal. But like any weapon, it needs to be wielded with care, skill, and a clear strategy. Follow these guidelines, and you'll be on your way to unlocking the full benefits of weighted vests for women over 40.