Rucking-curious? These are the best weighted vests for women.

+ Meet Gretchen Gonzales Davidson, 52, a musician-sculptor who feels like she’s in her 20s

Ruck this way: What are the best weighted vests for women?

By Esther Sedgwick

This year I turned 40, learned all about perimenopause (the hard way), and went on a big health kick. I started walking with a weighted vest as part of my new regimen and got hooked. It’s honestly been the most enjoyable thing about adjusting to my new “midlife” routine.

You might have come across the Instagram reels joking about wearing baggy-ass jeans that teenagers told you were cool. Trying to eat protein and creatine like it’s a job, and strapping on a weighted vest for bone density. And while that’s all funny, it’s no joke.

I’ve gone deep researching women’s health and longevity (like reading clinical trials on PubMed, crushing hundreds of hours of podcasts, and ordering the clinician’s guidebook from the Menopause Society). A consistent finding has stood out in terms of how we can live in good health, for longer.

We need to focus on being strong, not skinny

Only 19% of women are meeting the recommended strength training guidelines outlined by the U.S. Department of Health and Human Services. The bar set is pretty low at just two strength training sessions per week.

The evidence supporting the benefits of muscle mass for women 35+ is overwhelming, and walking with a weighted vest is a great place to start.

What are the benefits of walking with a weighted vest (aka “rucking”)?

• Builds muscle mass, bone density, and can even reverse bone loss. 50% of women over 50 will suffer a fracture due to osteoporosis (thanks, menopause).

• Burns more calories than regular walking. Carrying 10% of your body weight increases your caloric burn by 2x–3x.

• Easier on your joints. You are three times more likely to get injured running and twice as likely to get injured weightlifting than you are by walking while carrying weight.

• Improves cardiovascular health — which is the leading cause of death for women living in the United States.

• Enhances glucose metabolism and can improve posture, form, and balance.

• And maybe most importantly, walking with a weighted vest is FUN. I love that it encourages me to get outside and connect with others.

5 things to consider when buying a weighted vest

When it comes to choosing a weighted vest, I found these things to be the most important:

1. Comfort. Can you stand wearing this thing for 30–90 minutes? Can you get it on and off easily? Can you breathe well in it? It is hard to build a habit if any of these are a “no”.

2. Weight capacity. Can the vest be loaded to at least 10% of your ideal body weight? If not, it wasn’t designed to deliver on all of the benefits listed in the previous section.

3. Adjustability. Can you increase and decrease the weight in the vest? Or are you stuck with a single weight and forced to buy a whole other vest to carry a heavier load (you will get stronger within 2-3 months and be ready for more – I promise!)

4. Washability. How can you wash it, and are you ok with that?

5. Sustainability. What materials is it made out of? Will it be durable? How does it impact the environment? Will you feel comfortable putting it directly on your skin?

My honest review of the top weighted vests for women

Omorpho G-Vest

$279 U.S. MSRP

This is a micro-loaded vest built for high-intensity dynamic strength training. Think of your sprint intervals, box jumps, burpees, pull-ups, etc. It was made for athletes looking to increase the intensity of their already intense workouts, and get that little bit of an edge.

Comfort: The distributed weight feels comfortable — no bouncing. The fabric feels good on the skin. The cropped silhouette fits shorter torsos well and the curved hem is thoughtful, but I still found that the bottom was cutting into my waist during mat workouts.

Weight capacity: This vest only goes up to 5 pounds, so it’s not going to give you those muscle-building and bone-building benefits of the heavier vests on your walks (unless you weigh 50 pounds).

Attention! Not all of the recommended weighted vests cost as much as the Omorpho! I just bought one of Esther’s recommended vests for less than $80. — Amy Cuevas Schroeder

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Meet Gretchen Gonzales Davidson, 52, a musician-sculptor who feels like she’s in her 20s

Detroit • @grtchngnzls

Gretchen Gonzales Davidson has a lot of titles: Mom, wife, recording artist, arts advocate, connector, list maker, and doer. A literal rock star. She has recorded dozens of records with Universal Indians, Slumber Party, Infinite River, Seedsmen to the World, Battle Elf, and her husband, Ethan Daniel Davidson, to name a few of her collaborations.

Based in the Detroit area, she’s currently Chair of the Michigan Arts and Culture Council. Gretchen serves on organizations such as the National Council on the Arts, Cranbrook Art Academy, BasBlue, Reboot, Smithsonian Folkways, and the MELA Foundation.

As if that wasn’t enough, she started a production company, El Studio 444, along with her friend Leigha Bianchi. The most exciting event they’ve put together so far was a Hillary Clinton Campaign fundraiser where Aretha Franklin performed.

She’s a good example of the kind of GAL (Grown-Ass Lady) we look up to here at The Midst, and we are delighted to share more of Gretchen’s story.

The Midst: You recently said that you are a musician “pushing boundaries through sound sculptures and musical collaborations.” Tell us more.

Gretchen: My approach to sculpture is conceptual rather than physical. Having played in bands for years, I’m drawn to experimental musicians creating unconventional sounds. My kids joke that my music sounds like “being locked in a bathroom with Slenderman” or “being attacked by a shark in an abandoned subway,” which I take as compliments! My project Infinite River’s first two records focus on improvised, serene soundscapes — inspiring one of my friends to start her day by drifting off to Space Mirror. Our last record comprises songs that tend to be a little prog rock.

I’ve also worked on scoring projects. Last year, I composed music for my dear friend Romeo Okwara, who recently retired from the Detroit Lions. While recovering from an injury, he took a 16 mm camera and made his black-and-white silent film SHOUT. He reached out to me to score his film after hearing some of my music on Instagram. I love these chance encounters. One thing leads to another, and you never know how your work might inspire someone else and create a chain reaction.

How has your perspective on success evolved over the years?

I now appreciate the small successes more than ever – from the triumph of everyone brushing their teeth before leaving the house to getting everyone in bed before midnight. In music, my idea of success centers on creating an interesting sound and good-flowing record. I find success in crafting memorable evenings through music, lighting, and atmosphere. My favorite is making meaningful connections, whether linking artists to audiences, friends to friends, or people to valuable information. Never underestimate these small victories!!

Hey you! We’d love to introduce you to The Midst community. When you upgrade your subscription to “Founding MidstHer” here on The Midst Substack, Tiffany (our Head of Community) will reach out to you details. Need help? Email tiffany@the-midst.com.

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Happy almost birthday to Kerry Washington, who turns 48 on January 31.