Have you been tempted by one of those woman’s weighted vests you keep seeing on Insta or Facebook?

I get asked about them a lot—probably because they’re often promoted as the secret to weight loss, bone strength, youthfulness, and everything in between.

You’ve probably seen people making all sorts of claims (don’t forget—they earn commission when you click!).
But are weighted vests worth it, especially for women in midlife?

Well… like most things, it all depends on your body, your pain, your goals, and how you use it.

Here are a few things to consider before you click “add to basket”: 

🔸 Posture really matters

What’s the point of strapping something to your chest if it makes you lean forward, hunch your shoulders, or change how you walk?
That’s your body saying “no thanks.”
In fact, poor posture combined with added weight is one of the quickest ways to cause an injury you didn’t have before. So if your posture’s not great right now, focus on building strength first—especially in your back, core, and glutes.

🔸 10% of your bodyweight is the usual guide

Sounds sensible… until you realise how tempting it is to go heavier.
That’s when the risks creep in—especially for joints, pelvic floor, or anything that already feels vulnerable.

🔸 It won’t magically make you stronger

Yes, it adds resistance—but if you're hoping it will build meaningful muscle or improve bone density on its own, you might be disappointed.
Those things need progressive strength training. The vest alone probably isn’t going to cut it—especially in or after menopause, when our approach to strength needs to be a little smarter.

🔸 But they can be useful… sometimes

There are a few scenarios where a vest like this makes good sense:

• You’re training for a long-distance walk (Camino, anyone?) and want to practise carrying a backpack.

• Your usual walk is flat and you want a bit of extra challenge to get that huff-and-puff cardio benefit.

• You struggle with dumbbells due to wrist, thumb, or elbow pain, and want a hands-free way to add resistance for squats or lunges.

True story: sausages and a huge physio bill! 

Years ago, when I was marathon training, I thought I’d be clever and combine an 18-mile run with a trip to the butcher at the end.
I popped in, paid for my meat, stuffed 48 sausages and a leg of lamb into my rucksack, and set off for the final four miles home.

The outcome?
£300 in physio fees and a month off running because I did serious damage to my back.

That was in my 40s. Imagine if I tried that now? Absolute madness. 

So… do I use a vest myself?

Yes—occasionally.
Mainly in the winter, when it keeps me warm on walks. Sometimes I wear it for hill training: walking up a steep hill briskly for 2 minutes, resting, then repeating it 8 times (yep it's tough but a good workout! 🥵).
And sometimes I just use it for variety.

But honestly? It’s just one tool in a much bigger picture.

Definitely not essential.

If you're considering buying a woman’s weighted vest in the UK, my advice is this: start with body awareness first. Build your strength slowly and sensibly, and don’t assume the vest will fix everything overnight.

If you want a safer way to build strength

If you’re looking for a simple, no-fuss way to get stronger at home—without risking sausage-related injuries—take a look at my Level 1 Beginner Strength Course (aka the AAA course).

It’s made specifically for women 50+, needs no special kit, and it’s one of the most useful things I’ve ever made.

👉 Link to learn more.