There are countless tools and gadgets promising to boost fitness, improve bone health, and accelerate weight loss. As a busy mum of three, entrepreneur, and someone striving to balance wellness with everyday life, I’ve tried my fair share. But one unassuming tool has quietly become my favourite — the weight vest.
It’s not flashy or complicated. What drew me to it most is how effortless it feels. Just strap it on and go about your day — suddenly, even mundane activities work harder for you.
If you’re looking for an easy, lazy-feeling way to burn extra calories, improve bone density, and potentially shed pounds over time, let me share why wearing a weight vest has become a regular part of my Trail and Tribe lifestyle.
1. The Lazy Way to Burn More Calories (Yes, Really)
I’ll admit it: I love efficiency. With a business to run and a young family to care for, I don’t always have the luxury of carving out long hours for structured exercise. A weight vest solves that problem in the simplest way possible.
By adding extra weight to your frame — even as little as 5 to 10% of your body weight — your body naturally burns more calories doing the activities you were already doing: walking around the house, doing chores, chasing after kids, or popping out to the shops.
It doesn’t feel like a workout. You’re just moving as you normally would, but you’re subtly asking your muscles and cardiovascular system to work a little harder. This mild resistance adds up over time, and you don’t even notice how many extra calories you’re chipping away at.
For someone like me, who is already trying to stay active but doesn’t want to feel like I’m constantly “exercising,” it’s a quiet win.
2. Supporting Bone Density — Especially for Women
This benefit is a big one, and often overlooked. As women, we’re at higher risk of bone density loss as we age, especially after the age of 40 (something I’m acutely aware of at 40 something).
Weight-bearing activity is one of the best defences against osteoporosis and age-related bone loss. When you wear a weight vest — even during simple movements like walking — it mimics the effect of weight training by gently increasing the load on your bones and joints.
Your body responds by strengthening those bones to accommodate the extra pressure. This can be a game-changer, especially if lifting heavy weights in the gym isn’t your thing or you’re managing joint sensitivity.
Knowing that something as easy as a short walk with a vest is protecting my long-term bone health makes it a no-brainer.
3. Weight Loss Potential — Over the Long Haul
Let’s be realistic: wearing a weight vest alone won’t trigger overnight fat loss. But what it does beautifully is complement the other healthy habits you’re already building — mindful eating, consistent activity, and proper rest.
Because you’re burning slightly more calories with every step, over weeks and months, this cumulative effect can help tilt the scale gently in your favour. Studies suggest that consistent use of weighted vests during walking or daily tasks can improve body composition over time.
I see it as a slow-burn ally, not a magic fix. When paired with balanced nutrition and regular movement, it gives that subtle edge — exactly the kind of sustainable strategy that fits into the Trail and Tribe ethos of realistic, long-term wellness.
4. How to Choose the Right Weight (Start Here)
If you’re intrigued, let’s get practical. You don’t need to strap on something heavy straight away. In fact, less is more when you’re starting out.
Here’s what I recommend based on what worked for me:
- Start with 5–10% of your body weight. For example, if you weigh 70 kg, a 3.5–7 kg vest is a great entry point.
- Opt for adjustable vests. Look for one where you can add or remove small weights as you build strength and confidence.
- Choose a snug, comfortable fit. It should sit close to your torso and not bounce around too much as you move.
- Prioritise breathable fabric. Especially if you plan to wear it under jackets or for extended periods — trust me, this makes a difference!
My first vest was a modest 5 kg. It felt like a gentle hug rather than a burden. Within weeks, I noticed that short walks and even standing tasks left me feeling slightly more worked — in the best way possible.
5. Easy Ways to Incorporate It Into Daily Life
This is where the magic happens. You don’t need to carve out special “vest time.” Here’s how I weave mine into everyday life without it feeling like an extra chore:
- Morning walk: Throw it on for a gentle walk around the block or school run.
- Housework: Cleaning, vacuuming, and tidying up feel more productive with the vest on.
- Work-from-home days: If you’re at a standing desk (or pacing on phone calls like I often do), wear the vest for added benefit.
- Short errands: A quick trip to the shop or walking the dog gets an effortless upgrade.
- Bodyweight exercises: Wearing it while doing squats, lunges, or light yoga gives an extra challenge.
I’ve even worn mine while meal prepping or folding laundry. It’s that versatile.
6. Final Thoughts — Small Effort, Big Reward
The beauty of a weight vest is its simplicity. You don’t have to overhaul your routine or push yourself to exhaustion. You just wear it, move as you usually would, and quietly accumulate benefits that ripple out into stronger bones, slightly higher calorie burn, and long-term wellness.
For me, it’s about stacking small, sustainable habits that make a big difference — and doing so in a way that fits the real life of a woman, mother, and entrepreneur.
If you’re curious to try it, start small. Listen to your body. And like all things at Trail and Tribe, let it serve you in a way that feels nourishing, not punishing.
Trust me: your future self (and your bones) will thank you.
