Weighted Walking: The Ultimate Low-Impact Exercise for Women Over 40

Weighted Walking: The Ultimate Low-Impact Exercise for Women Over 40

As a 48-year-old mum of three, I’m always looking for ways to stay active and strong without putting extra strain on my joints and with limited time. While I regularly include resistance and weight training in my routine, I wanted something that was both low-impact and challenging. That’s when I stumbled upon weighted walking—entirely by accident.

One snowy weekend, we were cut off in our rural area, and I had to walk two miles to the nearest shop. I carried the groceries back in a backpack, and the next day, my legs were sore like I’d done two intense gym workouts. It felt amazing, and I knew I was onto something.

Weighted walking is now a cornerstone of my fitness routine and helped me walk off the extra pounds which had crept on over Christmas, and I believe it’s the perfect workout for midlife women. Here’s why:

Why Weighted Walking Is a Game-Changer

  1. Combines Cardio and Strength
    Walking with added weight engages your lower body, core, and upper body, making it a full-body workout. It’s an easy way to build strength and endurance simultaneously.
  2. Boosts Bone Density
    Weighted walking is a weight-bearing exercise, which helps combat age-related bone loss. This is especially important for women over 40, as the risk of osteoporosis increases with age.
  3. Gentle on Joints
    High-impact exercises can take a toll on your knees and hips, but weighted walking offers a low-impact alternative. It strengthens the muscles around your joints, improving stability without causing strain.
  4. Burns Calories Efficiently
    Adding weights to your walk increases the intensity, helping you burn more calories in the same amount of time as regular walking.
  5. Supports Mental Wellbeing
    There’s something meditative about walking, and the added challenge of carrying weight can make it even more rewarding. It’s a great way to relieve stress, clear your mind, and boost your mood.
  6. Fits Into Any Routine
    Whether you’re walking solo, with friends, or as part of your daily errands, weighted walking is easy to incorporate into your schedule.  Get started with as little as 30 minutes a day.  You can start a weighted walk just taking the kids to school!

How to Get Started with Weighted Walking

  • Step 1: Start Light – Use a backpack and load it with 3–5kg of household items like books, canned goods, or water bottles.
  • Step 2: Focus on Form – Stand tall, engage your core, and take steady steps to avoid strain on your back.
  • Step 3: Gradually Increase Weight – Add 1–2kg at a time as you build strength and confidence. I’ve worked my way up to 15kg!
  • Step 4: Invest in a Weighted Vest (Optional) – A scalable weighted vest offers a more comfortable and balanced way to carry weight.

Why It’s Perfect for Women Over 40

As women approach midlife, maintaining muscle mass, bone density, and joint health becomes more important. Weighted walking addresses all these needs while being accessible, sustainable, and joint-friendly.

My Personal Experience

The beauty of weighted walking is its simplicity. As someone who already trains with weights, I was surprised by how much this low-impact workout challenged my body in a new way. I feel stronger, more resilient, and confident knowing I’m taking steps to future-proof my health.

Take the First Step

Weighted walking has changed my approach to fitness. It’s easy to start, highly effective, and completely free if you begin with a backpack and household items. Whether you’re a busy mum or just looking for a new way to stay active, give weighted walking a try—you won’t regret it!

 

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