A weighted vest can be a powerful tool for building strength, bone density, and confidence in midlife - but only when it’s used correctly.

This resource will help you choose the right vest, use it correctly, and avoid the most common mistakes.

Why Use a Weighted Vest?

A weighted vest adds gentle, evenly distributed resistance to everyday movement. This can help:

  • Increase strength without changing your workout structure

  • Support bone density through load-bearing movement

  • Improve posture and body awareness

  • Make walks and basic strength work more effective

This is not about going heavy. It is about consistent, repeatable load.

How to Choose the Right Weighted Vest

1. Fit Comes First

Your vest should:

  • Sit snugly against your torso

  • Not bounce, slide, or shift when you move

  • Allow full range of motion in shoulders and arms

If it feels awkward or restrictive, it doe not fit correctly.

2. Adjustable Weight Is Helpful

If you’re not sure which weight to go with, choose a vest that allows you to add or remove weight in small increments.

Why this matters:

  • Midlife bodies respond best to gradual progression

  • You may use different weights for walking vs. strength training

  • It supports longevity and joint health

3. Start Lighter Than You Think

Most women should begin with:

  • 5–10 lbs total, even if they are already strong

This is about loading the skeleton, not testing willpower. You can always increase later.

A good rule:

If you feel it immediately in your neck, hips, or lower back - it’s too heavy.

Best Practices for Using a Weighted Vest

Start With Walking

Walking is the safest and most effective entry point.

  • Begin with short walks (10–20 minutes)

  • Focus on upright posture and relaxed breathing

  • Use flat terrain at first

This allows your joints, connective tissue, and nervous system to adapt.

Progress Slowly and Intentionally

Use one variable at a time:

  • Increase time before increasing weight

  • Increase weight only after movement feels easy and controlled

Think weeks, not days.

What to Avoid

  • Wearing a vest all day

  • Jumping straight into high-impact or HIIT workouts

  • Adding weight too quickly

  • Ignoring joint discomfort

Discomfort is feedback. Listen to your body.

How This Fits Into the Challenge

In this challenge, a weighted vest is optional.

If you use one:

  • It supports your fitness habit

  • It helps you build strength in a sustainable way

  • It reinforces the identity of someone who trains for longevity

Consistency > intensity. Always.

Bottom Line

A weighted vest should make movement feel slightly more challenging.

Start slow. Stay curious. Build trust with your body.

That is how habits - and strength - last.