Move With Motherhood: Turning everyday chores into strength training wins.
Hey mama,
Let’s talk about a secret weapon that’s totally changed the way I move through motherhood: the weighted vest.
If you're in your 40s (or beyond) and feeling like your core could use a wake-up call, your posture’s a little off, or your workouts just aren't hitting the same — this might be your new BFF.
I’m not saying you need to train like an athlete or carve out more time (lol, what time?). But adding a weighted vest for walking and chores has helped me build strength, improve bone density, and feel just a little bit more like the strong, centered version of me.
And the best part? It fits right into real life.
Why Weighted Vests Work for Women 40+
Here’s the thing — once we hit 40, our bodies start naturally losing muscle mass and bone density. Hormones shift, metabolism slows, and suddenly, what used to “work” for staying strong just isn’t cutting it.
That’s where weighted vest walking comes in. It’s:
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A low-impact strength booster
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A way to increase calorie burn without extra workouts
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A method to improve posture, core engagement, and balance
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Totally doable with things you're already doing — like walking the dog, cleaning, or folding laundry
How I Use My Weighted Vest on “Hot Girl Walks”
I love my “hot girl walks” — even when they’re less Lululemon and lattes, and more two leashes, two Bostons (Roxy and Mel), and dodging sprinklers.
We usually do 2 miles, 2–3 times a week, and I’ve started wearing my vest during these walks.
What I noticed:
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I stand taller
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I breathe deeper
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My core actually engages (even without crunches!)
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I feel stronger overall, without spending extra time
Even better? I wear my vest while cooking dinner, cleaning the house, or doing laundry. That’s our Move With Motherhood motto — taking what you already do, and turning it into a chance to care for your body too.
How to Choose the Best Weighted Vest for Walking
You don’t need to go big here. In fact, too heavy too soon can hurt, not help.
Start with 5–10% of your body weight.
If you weigh around 150 lbs, go for a 10–15 lb vest. I personally started with a 12 lb one, and it’s been perfect for walks, chores, and short workouts.
Look for a vest that is:
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Form-fitting or adjustable (no bounce!)
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Comfortable across the shoulders and chest
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Easy to put on and take off
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Streamlined if you plan to wear it outside or under a hoodie.
I PURCHASED THIS ONE UNDER $40 on AMAZON
My Weekly Weighted Vest Routine (for Busy Moms)
Here’s how I’ve been weaving the vest into my weekly flow — without adding stress or over-scheduling.
| Day | Movement | Notes |
|---|---|---|
| Mon | Peloton ride or strength | No vest needed |
| Tue | 1-2mile hot girl walk w/ vest | Walk Roxy + Mel |
| Wed | Strength | Focus on strength or mobility |
| Thu | 30-minute walk w/ vest | Hills or faster pace if feeling good |
| Fri | Light movement + chores in vest | Vacuum, laundry, errands |
| Sat | Peloton or outdoor family activity | No pressure |
| Sun | Optional vest walk or home reset day | Reset the house, vest on! |
Move With Motherhood: Real Life Strength
We don’t always have time for long workouts, gym memberships, or even a peaceful yoga session without interruptions. But that doesn’t mean we can’t move with purpose.
That’s what Move With Motherhood means to me.
It’s folding laundry while wearing your vest.
It’s walking your dogs with your core engaged.
It’s cleaning the kitchen while building strength.
You’re already strong — this is just a tool to help you feel it more.
FAQs: Weighted Vest Tips for Moms
Q: Is a weighted vest safe for women over 40?
A: Yes! When used correctly and starting light (5–10% of body weight), it’s a safe, effective way to strengthen muscles and bones — especially during low-impact activities like walking or chores.
Q: How long should I wear a weighted vest?
A: Start with 20–30 minutes, 2–3 times a week. You can increase over time as your body adjusts.
Q: Can I wear a weighted vest while doing housework?
A: Absolutely. That’s one of the easiest ways to sneak in strength training — wear it while vacuuming, tidying, or cooking!
Ready to Try It?
If you’re curious, just start small. Grab a vest, put it on for your next dog walk, and see how you feel.
You don’t need a new routine — just a new layer of strength built right into what you’re already doing.
You’ve got this, mama.
Let’s keep moving with motherhood — vest and all. 💪
xo,
Sarah
Founder, Mom Culture
