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At a recent panel discussing health for menopausal women, I was asked weighted vests for menopausal women while walking counts as strength straining and helps develop bone density.

Wearing a weighted vest during walks is similar to the concept of “rucking”—a term from the military that refers to walking with a loaded backpack. (Refer to my previous column, “Just Ruck It” where we discuss the benefits of rucking.) One big advantage weighted vests have is that they distribute the weight more evenly across your torso than a backpack. This places less strain on your shoulders and back, which is especially important for women with joint issues.

As women transition through menopause, declining estrogen levels can accelerate muscle and bone loss, increasing the risk for osteoporosis. Strength training and weight-bearing activity become critically important during this stage in a woman’s life.

The question: Does walking with a weighted vest count as strength training and can it truly help support bone health?

9 Benefits of Weighted Vest for Menopausal Women

1 – Bone Density Support

Weight-bearing activity is crucial for preserving bone mass. Adding resistance through a weighted vest increases the mechanical load on bones, especially the spine, hips and legs, which stimulates bone growth. It may not build muscle like lifting heavy weights, but it provides enough challenge to help reduce bone loss.

2 – Low-Impact Strength Training

Walking with added resistance qualifies as a form of low-impact strength training. You’re increasing muscular effort, especially in your hips, legs, and core, without the risk that can come from lifting heavy dumbbells or barbells.

3 – Cardiovascular Benefits

By adding load to your walk, it taxes your cardiorespiratory system to a greater degree. A weighted walk will challenge your heart and lungs more, and you’ll burn more calories without requiring any additional time.

4 – Anytime, Anywhere

No gym membership required. A walk around the neighborhood or on a local trail while wearing a weighted vest is simple, efficient, and accessible for most fitness levels. You can wear it during everyday activities like walking the dog or doing chores to get added benefits.

5 – Outdoors

Walking gets you outdoors, which provides additional health benefits. It takes you away from your electronic devices and allows you to enjoy the beauty of the scenery as you breathe in fresh air. Many studies have now documented the physical and mental benefits of immersing yourself in nature.

6 – Affordable

You can find weighted vests designed for women on Amazon for under $50.

7 – Posture and Core Engagement

Unlike backpacks, weighted vests evenly load the front and back of the body. This encourages better posture, strengthens the spine, and activates your core, all of which are important as we age.

8 – Multi-level

The intensity depends on how much weight you are carrying, the terrain, and how fast you go. If you’re just getting started, start light (5–10 pounds) and gradually increase the weight as your strength improves. You control the intensity based on your pace, distance, and terrain.

9 – Mix It Up

It’s a good idea to walk with a weighted vest on alternating days to give your body a break. For example, you could walk on Mondays, Wednesdays and Fridays and then on Tuesdays, Thursdays and Saturdays, you could do a more traditional strength training workout with heavier loads and/or take a yoga or barre class. Note, a weighted walk fails to target the arms so be sure to include some upper body strength training into your routine.

Wearing a weighted vest during walks doesn’t entirely replace traditional strength training, but it’s a fantastic, joint-friendly option that helps maintain bone density, improves muscle conditioning, and enhances overall health. For menopausal women seeking a practical and effective way to combat bone and muscle loss, weighted vest walking is a powerful addition to your health and fitness routine.

Yours in health & fitness,
Sherri McMillan

Just Ruck It

Walking Outdoors Is Not Just For Your Body