My Weighted Vest Experience: Benefits & Exercises to Try

Have you hit a plateau in your fitness routine and feel like you've stopped progressing? I felt the same way until I discovered the incredible benefits of weighted vest training. Simple and versatile, a weighted vest is one of the easiest ways to boost your workout intensity, improve your strength, and even supercharge your daily walks.

This blog dives into everything you need to know about weighted vests, including their benefits, how to use them safely, and some fun ways to incorporate them into your routine.

Rucking on the farm

What is a Weighted Vest?

A weighted vest is essentially a vest that comes equipped with weights evenly distributed across your upper body. It’s designed to make you carry additional weight while you perform your usual activities or exercises. Unlike hand weights or dumbbells, the added weight sits snug against your body, freeing up your hands and improving your overall mobility.

Weighted vests are commonly used by athletes, fitness enthusiasts, and even rehab patients aiming to strengthen muscles or improve endurance. Whether you're a seasoned workout pro or just beginning your fitness journey, a weighted vest could be a game-changer for your health and performance.

What Weights are Available in Weighted Vests?

One of the great things about weighted vests is their customizable weight options. You can start light and gradually increase the load as you build strength and endurance.

Here’s a quick breakdown of the typical weight options available in weighted vests:

Lightweight Vests (5-10 lbs): Ideal for beginners, casual workouts, or anyone recovering from an injury.

Moderate Weights (11-20 lbs): Perfect for those looking to ramp up their fitness level or increase their caloric burn.

Heavy Loads (20 lbs and beyond): Designed for experienced users to take their training to the next level.

Many vests are adjustable, allowing you to add or remove small weight plates or bags to match your fitness goals and the activity you're focusing on.

What Are the Benefits of Wearing a Weighted Vest?

Weighted vests provide a range of benefits to boost your overall health and fitness. Here are some of the science-backed advantages I’ve personally experienced with weighted vest training.

Improved Strength and Endurance

Carrying extra weight naturally forces your muscles to work harder during simple movements, like climbing stairs or jogging. Over time, this leads to increased muscle strength, endurance, and stamina.

Enhanced Calorie Burn

Want a more efficient way to burn calories? Weighted vests raise the intensity of your activity, upping your heart rate and helping you torch more calories than you would during a regular workout.

Bone Health and Density

Research shows that weight-bearing activities improve bone density and reduce the risk of osteoporosis. Adding a weighted vest to your walks or strength-training workouts gives your bones an extra challenge, helping to keep them strong and healthy.

Better Cardiovascular Fitness

Wearing a vest during aerobic exercises, such as running or jumping rope, increases the load on your cardiovascular system. This helps improve heart health and lung capacity over time.

Functional Training Made Easy

Weighted vests simulate real-life scenarios like lifting groceries or carrying loads, making your body more prepared for daily tasks.

What Activities Can I Do While Wearing a Weighted Vest?

The beauty of a weighted vest is its versatility. Whether you enjoy cardio, strength training, or casual activities, a vest can elevate your experience and results. Here’s how you can incorporate it into your routine.

Walking and Running

Transform your daily walk into a calorie-burning workout or add intensity to your running sessions. A weighted vest creates more resistance, promoting stronger legs and greater endurance.

Strength Training

Wear your vest while doing exercises like squats, lunges, push-ups, or pull-ups. The extra weight increases resistance and helps build muscle faster.

HIIT Workouts

High-Intensity Interval Training becomes even more challenging (and rewarding) with a weighted vest. From burpees to jump squats, the increased intensity helps you burn more fat in less time.

Climbing Stairs

Walking or running up stairs with a weighted vest is an excellent way to strengthen your glutes, quads, and calves while improving cardiovascular fitness.

Everyday Activities

You don’t need to reserve the vest for workouts! Wear it while cleaning, gardening, or running errands to sneak in extra calorie burn throughout your day.

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What Precautions Should I Take While Wearing a Weighted Vest?

While a weighted vest is a fantastic tool for fitness enthusiasts, it’s essential to use it safely to avoid injuries. Keep these tips in mind before you get started.

Start Light

If you’re new to weighted vests, start with a lighter weight to minimize strain on your joints and muscles. Gradually increase the weight as your body adapts.

Maintain Proper Form

Adding weight makes improper movement patterns more risky. Focus on maintaining proper posture and alignment during every exercise.

Avoid Overloading

More weight doesn’t always mean better results. Avoid overloading your vest, as excessive weight can harm your back, knees, and ankles.

Listen to Your Body

If you experience any pain or discomfort beyond muscle burning, stop using the vest immediately and consult a fitness professional or physical therapist.

Choose the Right Fit

Opt for a vest that fits snugly but is not too tight. A comfortable, well-fitted vest ensures optimal weight distribution and prevents chafing during movement.

Transform Your Fitness with a Weighted Vest

A weighted vest has truly changed how I view my workouts—it’s like having a personal trainer that pushes me to work harder every time. From improving strength and endurance to burning more calories with ease, it’s a simple but effective way to achieve your fitness goals more efficiently.

This is the one I use in the 40lb option. So, fully packed, it weighs in at 40lbs. If I want to lighten up, I can take some of the “weights” out of it and get moving! This one is available in 20lbs-150lbs.

RUNmax 20LBS - 150LBS Adjustable Weighted Vest With Shoulder Pads Option for Men and Women

If you’re ready to take your fitness game to the next level, give a weighted vest a try. Start small, gradually build up, and don’t forget to listen to your body!

Happy training,

Spencer

The iQ Fitness Team