Walking with a vest

Carrying More Than Trend: What Women Need to Know About Weighted Vests

You, like me, may have noticed more women wearing weighted vests on walks, in boot camps, or even while doing work. What started as gear for military training, CrossFitters, or elite athletes is becoming mainstream. But is all that extra load helping, or hurting?

Where It Came From

Weighted vests have a long history. Military training and long rucks (marching with gear) used weighted packs to build load bearing capacity. In sports, vests have been used to add resistance for conditioning. More recently, CrossFit’s “Murph” workout (a mile run, 100 pull-ups, 200 push-ups, 300 squats, and then another mile run, all with a weight vest) made vests a kind of badge of grit.

In the last five years, this gear has filtered out of hardcore gyms and onto walking paths, social media hot walks, and home workouts. Brands have responded with sleeker, adjustable, more comfortable vests aimed at women and general fitness use.

Why Women Are Embracing Them

Here are some of the reasons this trend is resonating, especially for women who train or used to train in gyms:

1. Bone Health and Longevity
   Research shows that walking with a weighted vest can help build bone density and reduce bone loss, especially in women approaching or past menopause.

2. More Intense Without Lifting Heavy All the Time
   For those who prefer bodyweight, machines, or lighter free weights, vests offer a way to intensify movement such as walking, stair climbing, or functional tasks without needing to load up heavy barbells every session.

3. Ready for Real Life
   Carrying kids, groceries, or luggage becomes easier when you are used to moving with added resistance.

4. Efficiency
   A walk with a vest gives more cardiovascular challenge and calorie burn compared to walking without one.

5. Mental Empowerment Factor
   Many find psychological value in feeling stronger, doing something harder, and reclaiming what fitness feels like after injury or a long break.

What the Research Adds

To back up those motivations, here are some key findings:

• In post menopausal women, weighted vest walking and jumping can maintain hip bone mineral density compared to groups that did not use a vest.

• Whole body circuit training with a weighted vest has been shown to improve body composition and reduce markers of insulin resistance.

• More recent articles in Women’s Health and Runner’s World note that even a week of using a vest produces noticeable changes such as higher heart rate during walks and greater fatigue, which translates to more challenge.

Risks and What Gym Members Should Watch Out For

Because you are or were gym savvy, you already know stress plus load equals benefit only when applied properly. Here are specific pitfalls:

How to Use Weighted Vests Like a Gym Pro

Here’s how to integrate weighted vests safely with a gym mindset:

1. Start light, around 5 percent of body weight. Even 5 to 8 pounds can feel like a lot.

2. Begin with short 5 to 10 minute walks or light activities. Increase time or weight gradually every few weeks.

3. Maintain good posture with head up, chest open, and core engaged. Keep a steady pace and adjust on hills or inclines.

4. Use as a complement, not a replacement, for strength training. They work well on walk days, warm ups, or recovery sessions.

5. Limit frequency at first to two or three times a week, adding more only if recovery is solid.

6. Choose a vest with adjustable weights, even distribution, and breathable material for comfort and safety.

What They Do Not Do

Marketing often promises more than reality. Weighted vests are not a full substitute for heavy lifting; they offer limited benefit if the weight is too low, and they are not a magic calorie-burning device. Progress comes from consistency and smart load management.

The Bottom Line for Fitness First Readers

For current or former gym members, weighted vests can be a powerful tool. They boost cardio days, enhance bone strength with age, and add functional strength for daily life. They work best when used with intention. Start light, focus on form, rest when needed, and keep the bigger goals of strength, health, and longevity in mind.

Weighted vests are not a replacement for the gym. They are a bonus. And when used wisely, they can be a very useful bonus.

See you in the gym!

—JG