Let’s Talk Bone Health, Menopause & Weighted Vests
By Laura Taylor
The big M is finally getting the attention it deserves, and rightly so.
Menopause should never be a taboo subject—it’s a natural stage of life, and something we as women should feel comfortable sharing and supporting one another through.
One area that deserves the spotlight is bone health. Many don’t realise that bone changes don’t just happen in menopause—they can begin much earlier. From around age 35, oestrogen levels can start to decline, and with it, bone density can gradually decrease.
Why Bone Health Matters
Perimenopause (the transition years) – Early oestrogen dips can trigger subtle bone loss. This is a key time to start protective habits like strength training, weight-bearing exercise, and making sure you’re getting enough calcium, vitamin D, and protein.
Menopause – As oestrogen drops more significantly, bone loss accelerates. Women are at a higher risk of osteoporosis if protective strategies aren’t already in place.
Post-menopause – Bone health continues to be a priority. Strong bones help prevent fractures, support independence, and keep us mobile and active as we age.
Why a Weighted Vest Helps
Stimulates bone growth – Extra weight increases the load on bones, encouraging them to stay strong.
Low impact – When used during walking or gentle exercise, it provides bone-strengthening benefits without high-impact stress on joints.
Improves posture & core strength – Added resistance engages muscles that support spinal alignment.
Supports long-term mobility – Helps maintain strength and balance, reducing fall risk.
Tips for Getting Started
Start light – Choose a vest around 5–10% of your body weight.
Build gradually – Increase the load slowly as your body adapts.
Combine with strength training – Resistance exercises and a weighted vest work best together for bone health.
Check with your doctor – Especially if you have joint pain, cardiovascular concerns, or existing osteoporosis.
Focus on good form – Keep shoulders back and core engaged while moving.
By adding a weighted vest to walks, light aerobics, or bodyweight workouts, women in menopause can give their bones the stimulus they need to stay strong and resilient.
Menopause isn’t the end of strength, vitality, or independence—it’s the start of a new chapter where knowledge is power. And when it comes to bone health, the best time to start protecting it is right now.