How to Choose the Best Weighted Vest for Your Workouts

Weighted vests have moved beyond military drills and sports training into everyday fitness routines, especially for women in menopause who want to maintain bone density and muscle strength. When worn correctly, a weighted vest can increase workout intensity, strengthen muscles, improve balance, and boost cardiovascular health. But if it’s a poor fit, it could do more harm than good.

Why Weighted Vests Work

By adding extra resistance, a weighted vest challenges your body to work harder. Studies show they can:

• Increase muscle strength and endurance

• Improve balance

• Enhance bone density, which is especially important for reducing osteoporosis risk

• Boost cardiovascular health

Most healthy adults can use a weighted vest safely, but those with injuries, balance problems, or chronic heart/lung conditions should check with a healthcare provider first.

Pro tip: Start with a vest that’s around 10% of your body weight or even less and build up gradually. You can increase both the weight and the duration as you get stronger.

How to Pick the Right Weighted Vest

Weighted vests range from $15 to $300, and features vary. Look for:

• Adjustable weight options – allows gradual progression and can be shared among multiple users

• Even weight distribution – to avoid back strain or forward hunching

• Comfortable fit – snug but not restrictive, with secure straps or buckles

"Too much load on your back can cause pain, and too much on the front can make you hunch forward," said James N. Gladstone, MD, of Mount Sinai Health System. Testing different styles in-store is ideal.

When to Wear a Weighted Vest

You can use a weighted vest for more than just gym workouts:

• Rucking (walking with weight)

• HIIT sessions

• Strength training

• Everyday activities like walking the dog or mowing the lawn

"If you’re already heading out for a walk, throw on a weighted vest and get two benefits at once," says Chris Kolba, PT, PhD, from The Ohio State University Wexner Medical Center.

When Not to Use One

If you’re new to exercise, start without extra weight to master form and build basic fitness. Once you’re comfortable, add the vest for an extra challenge.

Key Takeaways

• A weighted vest can help strengthen bones, build muscle, and improve balance and endurance.

• Choose an adjustable, well-fitting vest that distributes weight evenly.

• Start light, increase gradually, and avoid use if you have injuries or certain health conditions.

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