Gravity, Meet Your Match

Muscle mass, bone density, and unapologetic strength at 60 — here’s my plan.

At my last bone density scan, the technician raised an eyebrow. “Only one percent loss,” she said, as if my skeleton had a side hustle in defying physics. At 60, that’s about as good as it gets — and it’s no accident.

This is my trifecta for powerful aging:

• Muscle mass

• Bone density

• Strength

It’s built from my workouts, my kitchen cabinet staples, and one clever piece of wearable resistance.

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Pillar One: Weight-Bearing Work, Upgraded

I split my week between Pilates for core and mobility, and heavy weights for unapologetic strength — 50-pound dumbbells for squats, 25s for biceps, 15s for triceps.

But the upgrade that’s changed my game? My HyperVest Pro weighted vest. I keep it loaded at 10–15% of my body weight. I wear it walking, climbing stairs, even unloading the dishwasher.

Result: Better endurance, steadier balance, and workouts that feel lighter when I train without it.

Science says: Extra load tells bones and muscles to adapt and strengthen — and can help postmenopausal women slow bone loss.

What to look for in a vest:

• Fit that hugs, no bounce

• Small removable weight increments

• Breathable fabric

• Full range of motion
  

Other options worth a look:

• MiR Women’s Weighted Vest – Durable nylon, highly adjustable

• Tone Fitness Adjustable Vest – Soft neoprene, lighter load, beginner-friendly

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Pillar Two: My Kitchen Cabinet

Kre-Alkalyn Creatine – 750 mg twice daily. Recommended by nutritionist Oz Garcia — and research agrees. Women’s creatine stores are naturally lower than men’s, decline with age, and respond well to supplementation, especially when paired with resistance training.

Replesta Vitamin D3 Chewables – Because chalky tablets are an assault. Vitamin D3 is essential for calcium absorption and bone remodeling, and deficiency is common post-menopause.

Science says: Creatine supports short-burst power and lean mass; vitamin D keeps bones mineralized and muscles firing.

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Pillar Three: Sleep as Strength Training

I used to think missing an hour or two was harmless. Then I noticed my best lifts, clearest balance, and strongest walks all followed a full night’s rest.

Why: Deep sleep is when growth hormone peaks, muscle fibers repair, and bone tissue regenerates. Chronic short sleep is linked to faster muscle loss and lower bone density in women over 50.

I now treat my 8 hours as non-negotiable training time.

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Quick Guide: What to Look For

Weighted Vest

• Fit, adjustability, breathability, freedom to move

• Tried & True: HyperVest Pro
  

Creatine

• Monohydrate or buffered

• 3–5 g/day, or 750 mg twice daily buffered

• Third-party tested

• Tried & True: Kre-Alkalyn Creatine
  

Vitamin D3

• D3 over D2

• Take with fat

• Test levels and adjust dose

• Tried & True: Replesta Chewables

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You don’t need my exact vest or supplements — but you do need your version of the trifecta. Start light, progress steadily, and ignore the myth that strength training is “too much” for women over 40.

Gravity may be inevitable — but our will to build strength is unbreakable.

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