Weighted vests are 'great' for women in menopause. I put one to the test — and it's on sale on Amazon

Yahoo

3 days ago

After a recent bone density scan alarmed me, I started looking for ways to easily incorporate strength training into my daily walks and workouts.
A while back, I had a bone density scan to assess how strong my bones were, and I was shocked by the results. The early menopause I had been put into as treatment for my breast cancer, as well as the medication I was taking to limit the estrogen supply in my body, had taken its toll on my already slight frame. My bones were weaker than they had ever been, putting me at an increased risk for fractures and osteoporosis.
According to Dr. Allison Rhodes, a dual board-certified doctor in internal and obesity medicine, that's a common issue women face as they age.
"During menopause, women experience a decline in estrogen, which is a hormone that is key to maintaining bone density," she says. "As women, we need to look for other ways to preserve our bone health."
Quick shop:
My doctor insisted I immediately increase my vitamin D dosage, incorporate more calcium-rich food into my diet, and add more weight training exercises to my workouts. But I also noticed more women walking in my neighbourhood with weighted vests — and wondered if they might help improve my bone strength.
I ended up buying this bestselling ZELUS Weighted Vest and spoiler alert: I'm obsessed. Keep reading for my full review and see why experts recommend weight vests for aging women.
The details
The strength training vest is crafted with skin-friendly neoprene fabric and weighted with durable and evenly distributed iron sand.
Looking to wear this during your walks around the neighbourhood? Then you'll appreciate the detachable front zipper pockets to safely store your cell phone and keys. There's also a rear elastic mesh pocket for additional on-the-go storage. The reflective stripes mean added security during your evening runs.
The cushioned shoulder straps and non-chafing material make the vest an ideal accessory for even the longest workouts. The adjustable buckle straps allow for a more custom fit, and the vest itself is available in various weights from 6 lbs to 30 lbs.
What I like about it
I'm all about easy ways to make my workouts count more: I wore this vest daily while walking on the highest incline on the treadmill at a very brisk pace — and according to my watch, burned more calories than when I wasn't wearing it. I stood taller on the treadmill, was able to go at a faster clip, and overall just felt stronger. I'm not a super big person (I weigh 115 lbs and am about 5'5") and went with the 6 lb size, but just having this weighted vest on my shoulders made me feel more grounded, which meant I could work out for longer.
You can wear it anywhere: I also wore it while I was cleaning the house, doing laundry and working at my computer — and noticed I sat up taller and kept my muscles more engaged.
Your abs will thank you for it: It even helped with my ab workouts. I wore it while holding my two-minute front and side planks, and I felt more of a burn in my belly.
Great for anyone who has had a double mastectomy: As a breast cancer survivor who had a double mastectomy, I am very cautious of anything resting on that sensitive chest area. The vest fell perfectly on my body. It didn't feel heavy or uncomfortable, and I often forgot I even had it on. The buckle in the front can be easily adjusted, and for my size, the 6 lbs of weight offered just the right amount of resistance.
Room for improvement
I wasn't thrilled with how it smelled: OK, functionally, this vest was amazing — but it smelled awful when it came out of the package — to the point that the chemical scent distracted me from my workouts the first few times I wore it. Even now, after wearing it regularly for the past two months, the smell still lingers. I guess you could rub it with a dryer sheet or some other deodorizer, but I don't think you should be required to do that to improve the scent.
It's not a deal breaker, but it's something to be mindful of, especially if you're sensitive to smells.
What other shoppers are saying
⭐️4.2/5 stars
💬 8,500+ reviews
🏅"Easily adds intensity to a simple walk."
Reviewers are "impressed" with the vest, with one saying that it "really helps you burn" extra calories in a "shorter amount of time."
$37 $47 at Amazon
"Obsessed with this vest!" adds another shopper, who loves that the vest doesn't "flop" around when running.
Another person said the "comfortable" vest is "great for muscles and bones" and loves wearing it daily while cooking and doing housework. They say it also "makes [their] posture better."
This vest is a total "game changer" said one customer, stating the impact of the vest was even "greater" than they expected. "Don't sleep on" getting a weighted vest, they advised.
However, if you have a large chest, this may not be for you. One shoppers cautioned it's best for "flat chested" users and, like me, said it "definitely smelled like plastic" after they opened the package.
Are weighted vests good for you? Do weighted vests work? Experts weigh in
Tara De Leon, a personal trainer and menopause coach, says that "weighted vests are particularly great for women in menopause because they improve bone density, enhance muscular strength, support joint health, improve balance, decreases fall risk and improve posture."
$37 $47 at Amazon
She adds they do that "all without the excessive strain that high impact exercise can cause," and says she likes them more than ankle or wrist weights, which "can throw off your gait."
Rhodes also says she recommends the vest for women in menopause — as well as peri- and post-menopausal people, because "adding a weighted vest can not only turn a simple walk into a workout, but one that counts as resistance training."
Why is this important? According to Rhodes, both men and women can start to experience muscle loss as early as in their late 30s and 40s (yikes!).
In order to prevent injury and illness, "...maintaining muscle mass and strength is critical for both men and women to ensure optimal mobility and balance as we age," she says.
But that said, experts do say there are a few key things to keep in mind before you buy a weighted vest to ensure you won't injure yourself.
"Weighted vests should fit snugly and evenly distribute weight to limit risk of injury," Rhodes cautions. She says the weight of the vest should be dependent on your current body weight, and recommends starting with a vest that's 5-10 per cent your weight. For example, if you weigh 200 lbs., a good starting point would be a 10-lb. vest.
It's also a good idea to start slowly when working a weighted vest into your routine. Michael Betts, a personal trainer with more than 30 years of experience, recommends "add[ing] weighted vest training gradually into an existing exercise routine that includes strength training and balance work."
Is there anyone who should avoid weighted vests? Dr. Chris Mohr, a fitness and nutrition advisor at BarBend, advises that "people with existing joint issues should be cautious, as excessive weight can increase strain, particularly on the knees and lower back."
All the experts agree that if you have osteoporosis, arthritis or other health conditions, you should consult your doctor before trying out a weighted vest.
Should you buy it?
For me, working out while wearing a weighted vest has become my new normal. I love the way it makes me feel, the endurance it gives me, and the added boost to my metabolism it provides. It's super comfortable, and the offensive odour it had when I first got it has almost worn off. Mind you, I have no plans to go up in weight, and for my smaller frame, the 6 lb vest is the perfect fit. I'm inclined to agree with one reviewer and call the ZELUS weighted vest a "game changer."
While experts agree that it can make a major impact to your workout, they do caution that if you have existing health issues, you should consult your doctor before adding one to your routine.
Meet the experts
Allison Rhodes, MD, dual board-certified in internal medicine and obesity medicine, The Ohio State University Wexner Medical Center
Tara De Leon, NSCA Personal Trainer of the Year and menopause coach
Michael Betts, personal trainer and director at TRAINFITNESS
Chris Mohr, PHD, RD, Fitness and Nutrition Advisor at BarBend