When I first decided to add a weighted vest to my daily fitness routine, I was beyond excited. There was just something about it—the idea of leveling up my workouts, boosting my bone health, and feeling stronger than ever. At 59 years old and weighing about 120 lbs, I wanted to challenge myself without overdoing it (because let’s face it, I’m here for progress, not injuries). After doing my homework (because, hey, winging it isn’t my style), I started small—with a 12-pound vest—and planned to work my way up. Spoiler alert: this has been one of the best decisions I’ve made for my health and wellness. Seriously, why didn’t I do this sooner?
Starting Slowly
Let’s be honest—I wasn’t about to throw on a weighted vest and start sprinting up hills like Rocky Balboa. Nope, I eased into it by wearing the vest around the house. Folding laundry? Mini workout. Cooking dinner? Core engagement central. Walking up and down the stairs? Hello, leg day! This low-key approach helped me adjust to the added weight without feeling like I was auditioning for an action movie.
Experts recommend starting with 5–10% of your body weight, so for me, 6–12 pounds was right in the sweet spot. If you’re new to this or your core isn’t quite ready for prime time, start with 5 pounds—it’s a great way to ease in. Feeling strong? Go ahead and try 8–12 pounds—you’ve got this!
Scaling for Women at Different Levels
Weighted vests aren’t just for hardcore gym rats—they’re for all of us who want to level up our fitness game while boosting longevity (hello, bone health!). Why should you care? Because weighted vests help build bone density and strength, which are key as we age. Here’s how you can start:
Beginner: Start with 5–8 pounds. Wear it while walking the dog, doing chores, or just strolling around the house like the boss you are.
Intermediate: Use 8–12 pounds and step it up with squats, lunges, or even brisk walks around the neighborhood.
Advanced: Ready to crush it? Progress to 12–15+ pounds and tackle push-ups, stair climbing, or even jogging if you’re feeling ambitious.
The key here is gradual progression—listen to your body (it’s smarter than you think) and only increase weight when you feel ready.
Why I Love My Weighted Vest
- Improved Strength: Everyday movements feel easier because my muscles are adapting to the resistance. Who knew folding towels could be so empowering?
- Bone Density Boost: Knowing this vest is helping me build stronger bones gives me peace of mind—especially as someone who’s not getting any younger (but still fabulous).
- Core Stability: My posture is noticeably better. Turns out carrying extra weight forces your core muscles to step up their game.
- Cardiovascular Fitness: Even walking my dog feels like a legit workout now. My heart rate goes up, and I finish feeling energized instead of drained.
What Experts Say
Fitness pros can’t stop singing the praises of weighted vests—and honestly, same! Here’s what they say:
Weighted vests help prevent osteoporosis by stimulating bone growth (yes, please!).
They boost calorie burn during simple activities like walking (goodbye extra snacks).
They’re safe and accessible for women of all ages—whether you’re just starting out or already crushing workouts.
Final Thoughts
If you’ve been thinking about trying a weighted vest, stop thinking and start doing! Begin with light weights and get creative—wear it around the house before diving into workouts. It’s not just a piece of fitness gear; it’s an investment in your health, strength, and confidence.
For more tips on how to use weighted vests effectively (and maybe join me on this journey), visit my LINK. Let’s show the world that staying strong and healthy at any age is totally doable—and totally fun!