I tried walking with a weighted vest for 30 days, here is what happened. A deep dive into the science, my own experience and how to get started with weighted walking.
Attempts to lose weight after the age of 40 just hit differently. What you once did just doesn’t work the same as it used to. We hold onto weight much easier and the midsection can see increases in fat storage by so much as looking as a chocolate bar.
Even as a health coach I feel these frustrations too. My health has been taking somewhat of a hit more recently as I am also navigating PCOS as well as mid life and I have been struggling a little, I won’t lie. So I’m even more focusing on the on tools that are going to add more benefit to my health without a tonne of extra time to my already pretty busy schedule.
Let’s work smarter, not harder baby!
As midlife women we need to be dialling down some of the intensity and not always continually trying to hike it up.
I don’t know about you but I am tired and I feel myself being in a season of more self-care and also honouring how tired my body can feel on some days, especially when I am experiencing such dramatic hormonal fluctuations. Some days my energy can be on the floor and pushing myself to do a workout of more intensity in workouts is not always the answer.
Enter in the weighted vest.
Walking in a weighted vest and weighted workouts seem to be gaining in popularity at the moment and for good reason. The science on their usage is pretty encouraging and I believe that this could be even more beneficial for us midlife women who don’t have to, or simply don’t want to commit any more time than they already have.
Maybe you don’t have more time to walk more than you are, or can’t get in more than a home workout, then adding the use of a weighted vest to your regular walking routine is a great way to help support your progress in your midlife health and weight loss goals.
In this article, I’ll be sharing some of the powerful benefits of using a weighted vest, particularly for women over 40 and what happened when I tried walking in a weighted vest over the last 30 days.
Let’s dive into the science behind the success of weighted vests and see if they are something you want to consider adding into your own health journey.
My Walking In A Weighted Vest Experiment
For this experiment, I used a 15lb weighted vest as it was a piece of equipment I have had hanging around in the home gym for years, but only really used from time to time. Mostly using it to help improve my chinups.
I dug it out, dusted it off (quite literally) and put it back into use.
I generally walk 10–15k steps a day on average with a morning dog walk of around an hour, my day-to-day steps working as a fitness coach, running around after my kids and then usually a 15-minute walk in the afternoons. I have big dogs that need exercising and it seems that I am the only person in this household that actually enjoys going out and walking them.
I only used the weighted vest 3–4 times a week on my morning hour-long dog walk, and so there is the potential to use it more consistently and maybe see an even greater result.
The Science Behind Weighted Vests
Weighted vests are fairly inexpensive, easy to use and accessible to people no matter your existing fitness levels.
The science behind their effectiveness simply comes from the additional load they place on the body, so you are having to compensate, dealing with more than just your own body weight.
By adding extra weight, usually in the form of removable metal or sand-filled pockets, weighted vests challenge your body, the muscles and the cardiovascular system to work harder to overcome carrying that extra weight on you.
Improved Strength and Endurance
Adding weighted vests into your walking or workout routine can support the enhancement of muscular strength and endurance. The added resistance caused by the extra weight you are carrying challenges the muscles to work harder during walking and especially when walking up hills, thus leading to greater muscle fiber recruitment and activation.
Over time, as the muscles become accustomed to the additional load, they become stronger and more efficient at performing the same repetitive walking movement.
It’s because of the high repetition movement of weighted walking that the extra weight can enhance muscular endurance. By forcing the muscles to work harder for longer periods, weighted vests can increase the time to fatigue and improve the ability to maintain high-intensity efforts. This endurance benefit can be particularly advantageous for athletes or individuals engaged in sustained physical activities, such as long-distance running or cycling.
Or if you are just an average person like me, then this improvement in strength and endurance just makes every day life, just feel that bit easier.
This is something that I really come to like about walking with a weighted vest. I would do my same daily dog walk, but I was feeling myself being more out of breath a little more burning in my legs especially as I am dealing with the hills around where I live.
So over the last 30 days of just adding a 15lb weighted vest during my regular walks has got me feeling fitter, lighter and as though my legs are stronger.
Enhanced cardiovascular health and fitness
Weighted vests can also contribute to improved cardiovascular fitness too. The added weight requires the body to work harder to move, your muscles are working harder so they need more blood pumping to them, leading to an increased heart rate and greater cardiovascular demand.
This elevated cardiovascular stress triggers adaptations in the heart and circulatory system, such as an increase in stroke volume (the amount of blood pumped per heartbeat) and improvements in oxygen delivery to the working muscles. Over time, these adaptations can result in a lower resting heart rate and improved exercise tolerance, indicators of enhanced cardiovascular fitness.
Again that feeling of just navigating life with more ease, or just running up the stairs without feeling quite so out of breath.
Increased calorie burn and weight loss
When it comes to midlife peri and postmenopausal women one of the most common health and fitness goals is often centred around weight loss. Though I will always try and steer people towards having more of a health goal there is no denying that bodyweight is still an important marker of health.
So as hormonal fluctuations that come with midlife can often lead to more fat accumulation it’s no wonder many women over 40 get frustrated with weight loss efforts. So let’s not demonise weight loss, yet try and keep the focus on health improvements.
The simple act of adding more weight to your daily walk can cause and increase in energy expenditure as noted in the previous section.
Let’s remember that all weight loss/fat loss requires an energy deficit. Meaning you are using up more energy than you are consuming. And so walking with a weighted vest is one way to help you increase that daily expenditure.
A 2020 study found that walking with a weighted vest over 3 weeks helped participants lose an average of 1.3kg. It was shown to be effective in reducing bodyweight and fat mass, but not fat free mass.
Meaning, the participant’s weight loss came from a loss of fat and NOT muscle, which is exactly what we want in order to help sustain an active metabolism and may help to improve your resting metabolic rate.
During my experiment, I tracked my walks using my Garmin watch as I wanted to see if I would burn more calories during the exact same walk. I did it with the vest on and the vest off.
I was a bit disappointed to see that there was barely any difference in calories burned. Though I have to say I really don’t think that my watch is all that accurate, you can tell it’s not that accurate as it tracked exactly the same walk at slightly different distances. The first being the weighted walk and the second the non-weighted
I know for sure that the weighted vest walks feel much harder because I can feel it in my breathing and heart rate.
So whilst my tracking doesn’t show this on this experiment (because I need more accurate data), we can assume that there may be a slight increase in calorie burn when using a weighed vest and there likely would have been if my watch had of measured the same distances. It should also be noted that my non weighted walk took longer, just because my dogs were being slower and wanted to sniff every blade of grass on that day. So the time duration will also impact the calorie burn amount.
It will likely still be a small amount, but these small amounts can add up when it comes to wearing it for several walks across the week.
As I came to the end of my 30 day experiment I was actually really surprised to see that I had dropped 3lb when I got on the scale. I did not make any changes to my diet or my other training, the only change being made during this time was adding in the weighted walks 3-4 times a week.
So though my tracking did not display the increase in calorie burn, we can assume there has been some as I have lost a couple of pounds.
Improved bone density and posture
Another benefit of walking with a weighted vest for women over 40 that I think is super interesting and important, is its ability to enhance bone density and improve posture. The additional weight placed on the skeletal system during weighted vest exercises stimulates the bones to adapt and become stronger, a process known as osteogenesis.
This increased bone mineral density can be particularly beneficial for women who can be at increased risk of osteoporosis due to menopause.
Bones grow where there is load.
There are promising studies that are showing the use of weighted vests can reduce bone density loss and in some cases even see increases in bone density. Though it’s still yet to be determined if the use of traditional resistance training would be more effective over the use of weighted vests alone.
However I do think it’s a good consideration especially for women who arent’ likely or who aren’t able to go and join a gym or start doing strength training workouts.
I would also consider looking at using weighted walking as an addition to your resistance training rather than an either-or scenario.
Upon listening to a recent Andrew Huberman podcast with Menopause expert Dr Mary Claire Haver it seems she agrees. She states that
Weighted vests are a key part of the bone health protection strategies I am using with menopausal clients
I would also consider looking at using weighted walking as an addition to your resistance training rather than an either-or scenario.
How To Choose The Right Weighted Vest
When it comes to selecting the right weighted vest for your fitness needs, there are some things to consider.
First and foremost, it’s important to choose a vest that fits comfortably and securely. The vest should be snug enough to stay in place during your walks or workouts, but not so tight that it restricts your movement or breathing. Look for vests with adjustable straps and pockets that allow you to customise the fit and weight distribution.
The weight capacity of the vest is another factor I wish I had considered when buying mine. I would have preferred to have a vest where you can add or take away weight. This way you can start with a lighter weight and gradually increase the load as you used to the added resistance.
Additionally, consider the material and construction of the vest. Look for high-quality, durable fabrics that can withstand the wear and tear of your workouts. Vests with breathable mesh panels or moisture-wicking materials can help keep you cool and comfortable during your training sessions but this can also mean that they can rip easy. I have had mine a while but it certainly is showing signs of wear and tear when the straps have torn a little.
Finally, it’s important to consult with a fitness professional or healthcare provider, especially if you have any pre-existing medical conditions or injuries. They can provide guidance on the appropriate weight and usage of a weighted vest to ensure you maximise the benefits while minimizing the risk of injury.
Listen to your body and pay attention to any discomfort or pain. If you experience any unusual sensations or if the weighted vest feels uncomfortable, discontinue use and consult with a healthcare professional. Safety should always be the top priority when incorporating weighted vests into your fitness regimen.
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UK Options –
Zelus Neoprene adjustable weighted vest
PROIRON Weighted Vest 10kg/20kg
Conclusions
I really think that using a weighted vest can be a great tool to enhance your health and fitness journey without adding on too much extra to your plate if you are someone who already gets out and walks regularly.
The science is looking promising and I know I am certainly feeling fitter after this experiment. After some of my most recent video’s I have mentioned that I am feeling super strong but not all that fit.
Using a weighted vest has helped me to get back to feeling fitter again at a time when I had been struggling to run because of some health issues.
Using the weighted vest helped me to feel fitter without having to add anything additional to my already full and busy plate. It just doesn’t take any more time away from the things that I already do and this is a huge win for me.
Plus with the nice surprise of losing a few pounds without having to put in too much extra effort.
Going forward, I would like to invest in a new vest that gives me the opportunity to add more weight and keep on seeing more progress with my weighted walks. For now I just need to keep on finding steeper hills to walk up.
Another option would be to use a rucksack with some weights in. And this is also a great option for people who aren’t sure about investing in a weighted vest just yet.
The weight distribution can be an issue with using a rucksack though I would also say that the use of a waist strap does help distribute the weight a little better rather than having it all pressing down on the shoulders.
I did have to be mindful that I wasn’t walking around holding tension in or hunching my shoulders with this vest as that at times could lead to neck aches and I would imagine this more so when I try and increase the weight further.
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