Vested interests: Women play a weighting game to build strength

What you probably already know: Many women who want sustainable, low-impact ways to build strength are adding weighted vests to their walks, hikes or jogs. Soldiers use similar load-bearing gear to condition their bodies for the heavy physical demands of their jobs (though the concept of “rucking” is rooted in centuries-old practices). Today, sleek and comfortable weighted vests are exploding in popularity for people looking to maximize the results of low-impact activities. Fitness Avenue, a Canadian retailer and supplier of gym equipment, notes that the global weighted vest market was worth $265 million in 2024 and is growing at nearly 6.5% annually, “largely driven by a surge in women’s purchases.” Advocates tout health benefits aimed particularly at middle-aged and menopausal women.

Why it matters: Cortney Bigelow, co-founder and chief brand officer at Seattle-based The Carry, says modern weighted vests aren’t just having a moment but are helping fill a critical gap in women’s fitness needs. A 2009 study from Oregon State University found that postmenopausal women prevented significant bone loss in the hip by exercising with weighted vests, and the benefits compounded over time. Rucking, or walking while carrying weights, can also be an attractive alternative to spending time in the free-weights section of the gym where men always seem to congregate. Plus, it fits nicely into a busy schedule. “I have a half-hour window today,” Bigelow says. “I can put on my vest with 15 pounds, and I can get a full-body workout where I’m feeling strong and my mood is up because I’m getting outside. There’s also a sort of grounding effect that happens when you take it off and you release the weight, which feels a little euphoric.” 

What it means: Women have been sold decades of fitness messaging centered on being smaller, but that narrative is breaking. The surging demand for weighted vests underscores a broader movement away from endless cardio training to be as “skinny” as possible, toward strength and comprehensive wellness. “Strong is the way we should be thinking, what we should be prioritizing,” Bigelow says. “It’s not just for aesthetics, it’s for preservation. Everyone’s talking about longevity. Exercise is the No. 1 drug that can get you there.” A weighted vest won’t deliver an overnight fix, though, and walking around your house while wearing six pounds isn’t enough to move the needle. The Carry’s vests, designed specifically for women’s bodies, feature a modular weight system to help wearers work up to their ideal resistance level. “They say to start with 5%-8% of your body weight, but we see the true results coming in at like 10% of your body weight,” she says.

What happens next: Within the first couple weeks of using a weighted vest, women can generally expect to notice improvements in their posture and how they carry themselves because they’re activating stabilizer muscles, Bigelow adds. A few more weeks bring noticeable changes in lower body strength. Bigelow encourages women who track bone density to seek DEXA scans. “Getting women together to walk, to move our bodies, we believe this is only the beginning,” she says. “As women, we’re all carrying so much. We carry people, children, the weight of the world, and we carry things for ourselves and the ones around us that we love. Now it’s time to carry for yourself.”