The Benefits of Walking with a Weight Vest for Women
Key Benefits with a Weighted Vest
Walking is one of the simplest and healthiest forms of exercise, but what if you could level it up without turning it into a high-impact workout? For women, adding a weight vest to your walks could provide a kick to your walks.
*Limitations of weighted vests: A weighted vest primarily loads the body in a specific area and cannot replace the full-body benefits of traditional strength training, which works muscles through their full length and provides greater stimulus for bone growth.
BUT it’s still a tool that you can use to make the walks a little more difficult.
At Well Co Chiropractic, we work with many active women in Sarasota who are looking for ways to make small changes that lead to long-term health. Walking with a weight vest is one of those simple adds.
Boosts Cardiovascular Fitness
Walking with a vest increases heart rate more than a normal walk, giving you a mini cardio upgrade. You burn more calories per step and improve endurance, all without having to run or do high-impact exercise.
Things to Keep in Mind
Start Light: 5–10% of body weight is a good starting point. Too heavy too soon can stress knees/hips.
Walking Surface: Choose even ground at first (sidewalk, trail, treadmill) before adding inclines or uneven paths.
Progress Slowly: Add weight gradually (1–2 lbs at a time).
Form First: Keep core engaged, shoulders back, and avoid leaning forward.
Health Conditions: If you have joint pain, osteoporosis, or cardiovascular concerns, check with a provider before starting.
Choosing the Right Weighted Vest!
Not all weighted vests are created equal — and proper fit matters. Here’s what to look for:
Snug but comfortable fit: The vest should sit close to your body without bouncing or shifting.
Adjustable straps: Allow for a customized fit across the chest and shoulders, especially important for women.
Distributable weight: Look for vests with small, removable weights so you can gradually progress.
Breathable material: Since Sarasota heat and humidity can be intense, a lightweight, breathable fabric helps keep you cool.
A properly fitted vest ensures you get the benefits without unnecessary strain on your joints or spine.
Bonus Tips for Women
Pair with Strength Training: Weight vest walking is great, but don’t replace resistance training entirely, think of it as a supplement.
Measuring Bone Density: A Dexa Scan is THE gold standard for measuring bone density.
Practical Use: You can use it during housework, walks with kids, or errands—turning daily movement into strength-building.
Some great options for vests:
None of these links are sponsored.
Bringing It All Together
Walking with a weight vest is a simple, low-impact way to add in to your routine. Think of it as a 1% better upgrade to something you already do every day.
At Well Co Chiropractic in Sarasota, we help women stay active, strong, and pain-free. If you’re curious about starting a new fitness routine or want to support your bone and joint health, schedule a visit with Dr. Sandy Arthur to learn how chiropractic care can complement your wellness journey.
