She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Do you want to up the ante with your daily walks? You should try a weighted vest, one influencer recommends. Liz, the creator of 5050 Gal channel and advocate of the Starch Solution, makes it no secret that walking is her exercise method of choice for weight loss. In a recent viral video she discusses weighted vests and how they help her achieve her goals faster.

She Is a Big Advocate of Weighted Vests

“A lot of you see me on the walks now, and you are interested in learning more about a weighted vest and how it can support you and really enhance your activity. So let's sit down and chat,” she says at the start of the clip.

It “Changed the Game” of Her Walking

Wearing a weighted vest “literally changed the game from my walking and also how I carry myself from like a weight on my shoulders,” she says in the clip. “I feel like my muscles are more defined in general because of my weighted vest. I don't think that would've just naturally happened by walking without a weighted vest.”

It Helps You Burn More Calories and Improves Bone Density

“Research is now showing that when you wear a weighted vest, you are able to burn more calories, but it also helps your bone density. It's almost making you stronger. And so my philosophy around a weighted vest is if you are already going to be walking for a period of time or you're going to be doing stuff around the house, whatever the case may be, wear a weighted vest to enhance your activity, your fat burn,” she says.

It Also Helps Posture

“I also believe it helps your posture because you have weight on your shoulders, so you're aligning your shoulders to your ears. And I just feel like that is really important, especially as a woman, to have bone density, to be healthy, and to have proper posture. So there's, there's so many benefits,” she says.

She Started with 11 Pounds

She explains that she started with an 11-pound vest because “11 more pounds is actually a lot of extra weight to be carrying,” she notes. She ended up upgrading because she wanted a different style and was ready for more weight.

She Went Up to 20-25

“I went up to about 20 pounds, and I got a different weighted vest that was like full armor, and I love it because it fits really, really tight,” she says. She also notes that you can add extra weight to it, so hers is actually 25 pounds.

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Start Lower and Move Your Way Up

“You have to start at a lower weight if you're not used to it because you will get back from a walk and want to take it off right away because it's really heavy. You want to start conditioning yourself at a lower weight and then be able to increase up to a higher weight when you feel comfortable.”

You Will Sweat More and Burn More Calories

“You will sweat more, meaning you're gonna be burning more calories. And so you have to keep that in mind when you're looking to see which kind of weighted vest you want because the one that I originally had had more breathing capacity, whereas the one I have now doesn't. So when I take it off, I'm drenched with sweat,” she says.

She Walks with It and Sometimes Wears It While Doing Chores

She explains that she wears it in the morning for her 3-mile walk. By the time she gets home, she is ready to take it off. “I sometimes do my chores with it on in the morning,” she adds.

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Here Is Everything You Should Consider Before Buying One

“If you are thinking about getting a weighted vest, consider the style you want, the weight that you want, and how you're going to incorporate it into your daily lifestyle,” she suggests. “Also, start thinking about how it could benefit you. It benefits me for a lot of reasons for weight loss, reminding me of how much I used to weigh. It also helps me with my posture. It's making me stronger, especially around my upper neck and shoulder area.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

You've probably tried various workout routines, hoping to find something that's both effective and sustainable. What if there was a simple way to supercharge your daily walks and improve bone density at the same time? Fitness expert Chalene Johnson has been helping women over 45 optimize their health and fitness, particularly during perimenopause. With over 800,000 Instagram followers, she recently conducted a 30-day weighted vest experiment and discovered some surprising benefits – and important mistakes to avoid. Read on to learn how to properly incorporate this game-changing fitness tool into your routine.

Why Consider a Weighted Vest?

"There are so many well-researched and substantiated reasons why walking with a weighted vest is one of the absolute best things you can do for your health," Johnson explains in her post. She initially started using a weighted vest to improve bone density after being diagnosed with osteopenia. "When I first started looking at wearing a weighted vest, it was because I was trying to improve my bone density at age 47 or 48," she shares.

The Science-Backed Benefits

"Studies show it dramatically improves bone density just wearing a weighted vest," Johnson notes. "Women who were postmenopausal wore a weighted vest three times a week doing a very short duration workout, and the study concluded a dramatic increase in bone mineral density." Beyond bone health, she adds, "Studies also show that wearing a weighted vest, even just as little as three times per week, can improve your VO2 max, balance, and joint stability."

Choose the Right Weight for Your Fitness Level

"One of the biggest mistakes I made was buying a 30-pound vest right away," Johnson admits. She recommends starting with an 8-pound vest for most people. Those with a weaker core might begin with 5 pounds, while stronger individuals could handle 12 pounds. "I think it depends less on your weight and height and more upon your strength, your core strength, and what's comfortable for you," she explains.

Find Your Perfect Fit

"The way that it fits you makes a really big difference," Johnson explains. She tried several vests before finding the right one. "Some people find that the vest felt too tight across the shoulders or it's not long enough in the back, and so it really does depend on your size," she notes. Finding the right fit is crucial for comfort and proper posture.

But What If I'm Already Carrying Extra Weight?

Johnson addresses a common concern: "A lot of people wonder if you really need a weighted vest if you're already carrying around extra weight." Her research revealed encouraging news: "Wearing a weighted vest can speed up the weight loss process, and studies show that it helps to prevent sarcopenia, which is the loss of muscle."

Start Slowly and Build Up

During her first week, Johnson only wore the vest around the house. "I wanted to get it off as quickly as possible," she recalls. "By week two, I started wearing it on a walk." Her advice? "Just wear it for 10 or 15 minutes inside your house until you start to get used to it, and then wear it for a little bit longer."

Incorporate It Into Daily Activities

"If you are a woman who's getting ready in the morning, just put it on over your robe or while you're putting on your makeup," Johnson suggests. She found success wearing it during everyday tasks: "I would wear it while I'm walking through the house, running errands, brushing my teeth, maybe doing research, standing up at my working desk."

Don't Rush Your Long Walks

"I don't enjoy doing a long walk with it yet, but I'm working up to that," Johnson shares. She found a creative solution: "What I'm doing right now is kind of backtracking and working my way up to that. I will do a long walk in the morning, usually an hour... and then a couple of times a week when my husband and I take a leisurely walk after dinner, we both put on our weighted vests, and we walk slower."

Unexpected Benefits

"I feel like the vest pulls my shoulders back to improve my posture," Johnson reports. "Then it started to feel like a hug. I started finding myself thinking about like, 'Oh, I want to put my vest on.'" She noticed similar benefits for her husband, noting improved posture and increased calorie burn.

Care for Your Vest Properly

Johnson recommends choosing a black vest since they show less sweat and wear. "When it gets really gross and sweaty, I just stick it in my shower and put some soap on it and let it air dry," she notes. She also appreciates practical features: "I really like that they have these reflective straps on them... and this one also has a kind of cool little pouch in the back, which allows you to put a key or maybe even your cell phone."​​​​​​​​​​​​​​​​ And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.