If there ever were a siren of menopause, it would have to be the weighted vest. It’s that subtle-but-bold signal to the world, “Hey! I’m in midlife, and I’m not afraid to show it!” You’ve probably seen us in the park, brisk-walking in our tactical gear — or maybe even spotted one on your favorite wellness influencer.
But it’s hard to know if this oddly chic accessory is just a trend, or if there is real science behind it? Here’s what to know about weighted vests for menopause — and whether they’re worth strapping on.
What’s happening to my bones in menopause — and why it matters
As estrogen levels fall during menopause, the rate of bone breakdown begins to outpace your body’s ability to rebuild it. This can lead to a significant loss in bone density — up to 20% over the course of menopause.1 This can put you at risk for issues like osteoporosis and fractures. Since there are usually no symptoms until a fracture occurs, prevention is key.
Alongside good nutrition (think calcium and vitamin D), resistance training and impact-based activity are proven ways to stimulate bone growth and preserve strength. That’s where tools like weighted vests can come in — by increasing load on your bones safely and gradually.
What are weighted vests?
A weighted vest for menopause is a wearable vest that adds extra resistance to your body during exercise. Most are snug-fitting and adjustable, allowing you to add or subtract small weights based on your fitness level.
These vests are often used while walking, strength training, bodyweight workouts, or even during everyday activities to increase intensity and encourage bone-loading, which is a key factor in supporting musculoskeletal health during and after menopause.
For people navigating midlife, a menopause weighted vest offers a simple, hands-free way to add resistance training into your routine — without needing dumbbells or machines. And since weight training is the gold standard for maintaining bone density, it’s easy to see why a weighted vest in menopause has become such a popular add-on.
Should I use a weighted vest for menopause?
Despite their growing popularity, research on weighted vests during menopause is limited — mostly small, older studies, and not always menopause-specific. Still, what we do have shows that while they may not outperform traditional strength tools, weighted vests are low-risk, easy to use, and can support musculoskeletal health when worn during exercise.
Here’s a quick rundown.
Several small studies suggest weighted vests may support strength and bone health in postmenopausal women:
- A 12 week exercise program that included weighted vests improved lower body strength, endurance, and aerobic capacity in 9 postmenopausal women.2
- A 5-year study showed maintained hip bone density in 18 women doing resistance and jumping exercises with a vest.3
- The OsteoACTIVE program (which included 42 postmenopausal women) led to stronger quads and improved femoral bone density after 6 months, with better balance a year later.4
- A 9-month regimen involving weighted vests for progressive lower-body strength training improved lower-body strength and lean mass in 22 women — but didn’t increase femoral neck bone density.5
However, it’s worth noting that none of these studies compared weighted vests to more common strengthening tools like dumbbells or resistance bands. So, we can’t say for sure whether the vests themselves were the key factor — or if any well-designed resistance program would also do the trick.
What we do know is that besides medications and other medical treatments like menopausal hormone therapy, resistance training and weight-bearing exercise are the best ways to protect your bone health in menopause. And weighted vests are safe, simple, and well tolerated.6 That alone makes them worth considering.
Are they safe for my pelvic floor if I have pelvic organ prolapse?
If you have pelvic organ prolapse (POP), it’s totally normal to worry that lifting weights — or wearing a weighted vest — might make things worse. But luckily for most people, it doesn’t.
While there’s no specific research on how weighted vests affect prolapse, studies show that strength training plus pelvic floor exercises is more effective than pelvic floor work alone.7 And many women with POP actually feel fewer symptoms when they get stronger — not worse.8
Still, if you’re managing POP, it’s smart to check in with a pelvic floor physical therapist. They can help you move with confidence and give you tips for activity goals and prolapse symptoms.
So, a menopause weighted vest isn’t off-limits. Start light, pay attention to how you feel, and don’t be afraid to back off if symptoms flare. You’ve got options — and support.
Speaking of support: If you haven’t explored my pelvic organ prolapse resources in the V-Hive yet, consider this your gentle nudge. I’ve got programs for strength, menopause, and pelvic floor health — all designed to support you (and your pelvic floor) if you have POP.
How to choose the right weighted vest
When selecting a weighted vest for menopause, here are some things to keep in mind:
- Adjustability: Look for vests that allow you to increase or decrease the weight on the vest to best match your fitness level and strength goals. The adjustable weighted vest by Sportneer has a good range of weights to progress between.
- Comfort and fit: Check the size chart before ordering. You want to make sure the vest fits snugly without restricting movement in your trunk or your ability to breathe. The BAGAIL Adjustable Weighted Vests is made from a neoprene fabric and the cut can be more comfortable for those with a larger breast size.
- Even weight distribution: When the weights in the vest are balanced around your chest, it can reduce strain in your back and shoulders. Most weighted vests designed for women have good weight distribution. The Omorpho G-Vest has small weighted spheres that are integrated into the vests design, making the weight feel very balanced and comfortable.
- Material: Look for vests made from breathable and durable materials so that you are more comfortable during exercise, especially in warmer weather. The Hyperwear Hyper Vest Pro has a snug fit and is made from a super stretchy, sweat-wicking fabric for extra comfort.
How to safely use a weighted vest in your routine
Whether you’re new to strength training or just new to wearing your workouts, getting started with a weighted vest in menopause doesn’t have to be complicated. The key is to keep it simple, go slow, and stay in tune with your body.
Here’s how to ease it in:
- Start light: Choose a vest that’s about 3% to 5% of your body weight to begin with.
- Ease in: Try it during walks, bodyweight exercises, or daily tasks.
- Keep it short: Begin with 10 to 20 minutes a few times per week and build gradually.
- Watch your form: Stay mindful of posture and move with control.
- Tune in: If you feel pressure, heaviness, or discomfort — especially with prolapse — dial it back.
- Layer it in: No need to overhaul your routine — just add the vest to what you’re already doing.
- Get support if needed: A pelvic floor PT or menopause-aware trainer can help you customize safely.
Find your strength in menopause — with or without a weighted vest
Whether you’re strapping on a weighted vest for menopause or simply exploring ways to stay strong in midlife, the most important thing is that you’re showing up for your body. Weighted vests can be a helpful, low-risk tool — especially when combined with smart movement and pelvic floor exercise.
And if you’re figuring out how to balance strength, pelvic floor health, and all the wild shifts of midlife, I’m here to help. The V-Hive is full of expert advice, smart guidance, and pelvic floor workout programs built for bodies like yours. Get started with a free 7-day trial.
