The Menopause Set Is Obsessed With Weighted Vests

Losing Weight and Bones: Can Weighted Vests Help?

“Losing weight negatively affects bones,” says lead investigator Kristen M. Beavers, PhD, an associate professor in the department of health and exercise science at Wake Forest University. Traditional resistance training has been shown to lessen the blow. If a weighted vest can do the same, she says, it may offer an easier, less expensive way to safeguard bones during weight loss. Dr. Beavers expects the results of her trial to be published in the coming months.

Enhancing Workouts and Strength

Studies aside, most of the experts I interviewed believe weighted vests have the potential to enhance certain workouts and keep us strong and steady. Not only can they “increase core and lower-body strength, which is key for stability as we age,” says Dr. Menn, but the resultant muscle gains can also translate to a faster metabolism, better insulin sensitivity, and healthier cholesterol levels.

Posture and Pain Prevention

Weighted vests have the potential to enhance certain workouts and keep us strong and steady. A proper-fitting vest may even head off hunching, Dr. DeSapri theorizes, by recruiting the muscles surrounding the spine that help with posture (though this has yet to be proven). I will say, when I’m walking in my vest, especially on hilly terrain, I find that I’m frequently reminding myself to keep my back straight and shoulders down, so as not to stoop under the weight. (The vest isn’t uncomfortable, though; I almost find it soothing, like a wearable weighted blanket.) If nothing else, it may encourage us to be more mindful about our posture.

Potential Risks and Contraindications

When asked if weighted vests could cause back pain down the road, Dr. Reed answers, “Usually, if someone’s using a progressive approach—starting very low, with an appropriate weight—and listening to any feedback from their body, they’re likely to be okay.” More concerning for some experts is the potential for knee-joint pain—adding weight can exacerbate it, so if you tend to experience joint pain, it’s a good idea to speak with your physician before using a weighted vest.

Who Can Benefit from a Vest (and Who Can Skip It)

Barring those with severe osteoporosis, chronic back pain, knee troubles, or balance issues, pretty much everyone can safely wear a weighted vest. Which isn’t to say everyone needs to wear one.

Expert Opinions

While the science holds up, not every expert is sold on the worth-it-ness of weighted vests for active, middle-aged women. “I wouldn’t tell someone to buy a weighted vest unless she was completely sedentary or very frail and all she could do was walk,” says Dr. Smith-Ryan. “If your skeleton isn’t loaded at all, and you don’t have a lot of other stimuli, then a vest may offer some benefit.” In her opinion, though, high-intensity exercise, done even once a week, provides more bang for your buck. “In an ideal world, you’re doing high-intensity exercise a couple times a week, resistance-training four days a week, and then adding in some walking—and that’s where you can throw on a vest as a supplement,” she says. “But you don’t need the vest, especially if you’re loading with other forms of exercise,” and not just, say, swimming exclusively.

Conclusion

Weighted vests may offer a new way to safeguard bones during weight loss, but it’s essential to consider the potential risks and contraindications. While most experts agree that weighted vests can enhance certain workouts and keep us strong and steady, they may not be necessary for everyone. It’s crucial to consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing conditions.

Frequently Asked Questions

• Can anyone wear a weighted vest?
  • Barring those with severe osteoporosis, chronic back pain, knee troubles, or balance issues, most people can safely wear a weighted vest.
• Is a weighted vest necessary for everyone?
  • No, not everyone needs to wear a weighted vest. It may be particularly beneficial for those who are sedentary or have limited mobility.
• Can weighted vests cause back pain?
  • Typically, no, if used correctly. However, it’s essential to start with a low weight and gradually increase it to avoid discomfort or pain.
• Can weighted vests exacerbate knee-joint pain?
  • Yes, adding weight can exacerbate knee-joint pain, so it’s crucial to speak with your physician before using a weighted vest if you experience joint pain.