Health
Amanda tried a weighted vest for 3 weeks – you might want to try one too
Would you try walking with a weighted vest to ward off frailty? Amanda did!
By Amanda De George
I don’t have TikTok, and I don’t need it. My best friend essentially is TikTok. Specifically MenoTok. She sends me endless clips and tips on “hacking menopause,” which initially had me rolling my eyes. I mean, hack menopause? Really?
Yes, really! You can hack menopause.
But then she sent me a video praising the magic of walking with a weighted vest. Think: better bone density, increased metabolism, all the good stuff. And after watching my mum need a walker from her early 60s due to severe osteoporosis, this one had me intrigued. Maybe this was one trend I should get onboard.
So I took the plunge, buying a very basic weighted vest and gave myself three weeks to try it out. No bells, no whistles, just what felt like a sandbag strapped to adjustable shoulder straps.
Still, the idea of wearing it in public filled me with anxiety. Would I look ridiculous? Would people stare? Or worse still, laugh?
Why are weighted vests having a moment?
Amelia Phillips, Exercise Scientist and Co-founder of Vitality360, swears by them for peri and post menopausal women.
“Walking with a weighted vest can offer unique benefits for perimenopausal women by combining the low-impact cardiovascular advantages of walking with additional resistance training,” she said.
“Mechanically, the extra weight increases ground reaction forces, which stimulates bone formation and helps counteract the accelerated bone loss that often accompanies declining estrogen levels.”
But the benefits don’t stop with bones. Amelia also highlighted the added metabolic benefits saying “Wearing a weighted vest also raises energy expenditure and can support metabolic health, helping to manage weight and insulin resistance that sometimes accompany perimenopause.”
“The gentle, consistent stress provided by the vest is a lovely midway between walking and running.”
A lovely midway between walking and running?
As someone who has absolutely no intention of running ever again, that sold me. I was ready to go all in.
Week 1: Am I even doing this right?
As soon as the vest arrived, I panicked. Was I fit enough for this? Sure, I’d recently lost 12 kilos, but I wasn’t yet confident enough to parade around the neighbourhood looking like a woman trying to exercise.
Read Why fear is making your life boring (and how to smash it) for that extra confidence boost.
I had to remind myself this wasn’t about weight loss (although that would be nice). This was about future-proofing my bones. So I took the vest, all 5 kilos of it, for a test ‘run’.
The first walk felt normal enough. I felt physically heavier and my heart rate definitely increased without having to change my usual pace. But the unexpected benefit was how much more motivated I felt, like I was starting fresh after my daily walk had frankly become a bit monotonous.
And no-one stared. Maybe this wasn’t such a big deal after all.
Pros: My weight loss (which had plateaued) kicked back into action, losing another kilo.
Cons: There’s absolutely no hiding the fact you’re wearing a weighted vest.
Week 2: The week I forgot to be embarrassed
By the second week something shifted. I didn’t feel so self conscious and I even started using it around the house. Instead of ‘Netflix and Chill’ I was doing weighted-vest squats and Bridgerton which I found, *cough cough* very motivating.
I did notice however that I was having some increased joint pain. I have lupus, an autoimmune disease and pain is part of daily life but I did notice extra discomfort in my lower back and hips and it continued when I took off the vest.
Amelia said, “Always prioritise good posture and comfort, and consult a health professional if you have osteoporosis, arthritis, or balance concerns before adding extra load.”
Pros: Better posture, feeling less self-conscious and improved fitness
Cons: Increased joint pain. Manageable but frustrating
Week 3: The vest is here to stay (but not everyday)
By Week 3, the vest and I had achieved a kind of uneasy truce. It clearly boosted my workout but it definitely wasn’t the magic answer I had hoped for.
While I was feeling fitter and stronger, I realised that my body had limitations and that’s okay.
Still, there were wins. My balance was much improved. As was my fitness but the best and most surprising benefit? When you take it off, it feels like taking your bra off at the end of the day. Bliss. But the vest would have to be a ‘sometimes’ tool.
Pros: Better balance, posture and of course those bone-building benefits that kicked off this whole thing
Cons: Increased joint pain
Final Verdict: Should you try one?
What I loved:
- Feeling like I was prioritising my health
- Options for all budgets
- Portable (although, let’s face it, I’m not taking this thing on holiday with me)
What to consider:
- Start light (5–10% of body weight)
- Increase slowly
- Talk to a health professional if you have arthritis, osteoporosis, or balance issues
If you’re a woman over 50 this is one trend that might just be worth giving a go.
It strengthens bones, increases muscle engagement, boosts metabolism, and isn’t as embarrassing as you might think.
And that blissful feeling when you take it off? Priceless.
Feature image: courtesy of Amanda De George
The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional health care provider.
Tell us in the comments: Would you try a weighted vest walk?
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