Weighted Vest Workout: The Best Exercises for Next-Level Bodyweight Training

Weighted Vest Workout

Ever thought about amplifying your regular workout routine? How about adding some extra weight, quite literally, to your regular bodyweight exercises?

A weighted vest is your best bet! It’s like strapping on a superhero suit that doesn’t give you superpowers but makes you work harder, pushing you to unlock your true potential.

You’re in the right place if you’ve found yourself plateauing or just looking for that extra kick to your routine. We’ll help you transform your standard fitness regime into a power-packed weighted vest workout adventure.

Let’s dive into weighted vest workouts and discover their benefits, the best exercises to perform, and how to design an effective workout!

Short Summary
  • Weighted vest workouts offer strength, muscle mass, balance & stability for a powerful workout!
  • Enhance cardiovascular fitness and increase bone density with weighted vests.
  • Unlock your full potential with top exercises and recommendations to help you reach your goals safely & effectively.

I partner with awesome companies that offer products that help support our readers! If you purchase through these links on this site, I may get paid for the referral at no additional cost to you! For more information, visit my disclosure page.

Benefits of Weighted Vest Workouts

beach wt vest workout

Imagine turning your body into a walking, talking, exercising dumbbell. That’s what a weighted vest can do. It adds extra weight to your body, transforming regular exercises into power-packed, muscle-churning workouts.

Let’s unravel the numerous benefits of weighted vest workouts, from improved strength and muscle mass to better balance and stability.

Before you think weight vest workouts are too intense, you can benefit from a little boost to your walk with some added weight.

Improved Strength and Muscle Mass

Weighted vests are like the Robin to your Batman. They are there to support you, push you, and make you stronger.

Adding a weighted vest to your workouts is like carrying a small child on your back – it adds resistance, pushing your muscles to work harder. This extra effort leads to increased strength and muscle mass.

Ever tried doing push-ups with a weighted vest? It’s like having your personal resistance monster clinging onto you, challenging you every step of the way. And the result? A stronger and more muscular you!

Enhanced Cardiovascular Fitness

Your heart loves a good challenge, and weighted vests are up for it! Adding a weighted vest to your cardio exercises is like upgrading your car’s engine – it revs up your heart, enhancing cardiovascular fitness.

X3 Zone Training

Ever tried jogging in place while wearing a weighted vest?

It’s like running with a small kangaroo on your back! The extra weight increases your heart rate, accelerating calorie burn and boosting heart health.

I really like doing a weighted walk or a ruck.

Increased Bone Density

Think of your bones as the framework of your body. They keep you upright and support your muscles. As such, they need to be strong.

Due to the added weight, weighted vest workouts increase the resistance your body has to work against. This increased resistance forces your bones to work harder, strengthening them and reducing the risk of fractures and osteoporosis.

Better Balance and Stability

Do you remember the first time you tried to stand on one foot? It was probably shaky, right? Balance and stability are key to performing daily tasks and workout routines.

Weighted vest exercises activate your core and stabilizer muscles, enhancing balance and functional fitness. It’s like constantly having your personal balance trainer with you, pushing you to improve your stability!


Studies have also proven to increase velocity and times using weighted vests for sprint-running performance [1].

Top Weighted Vest Exercises

Just like a superhero has a set of superpowers, a weighted vest has a set of super exercises. These best-weighted vest exercises will help you get the most out of your superhero suit, targeting various muscle groups and providing a challenging workout.

weighted vest workouts

Let’s dive into the specifics of these exercises to understand how each one benefits your body.

Weighted Vest Push-Ups

Weighted vest push-ups are a challenging variation of traditional bodyweight training.

Like regular push-ups, but with a twist, the added weight targets your chest, triceps, shoulders, and core, making you feel like you’re pushing against a mountain. The result? Increased upper body strength and muscle mass!

So, the next time you do a push-up with a weighted vest, remember, you’re not just pushing yourself up; you’re pushing against a mountain and winning like weighted vest mountain climbers!

Weighted Vest Squats

Squats are your lower body’s best friend.

Add a weighted vest to the mix, and you have a party! Weighted vest squats target your quadriceps, hamstrings, and glutes, turning a regular squat into a power squat. It’s like squatting with a piggyback rider who’s cheering you on!

The extra weight of the vest adds resistance to your squats, making them more challenging and helping you.

Weighted Vest Lunges

Lunges are a great way to target your lower body muscles. Add a weighted vest to the equation, and you have a full-blown weight vest leg workout!

Weighted vest lunges are like lunging while carrying a stack of books. It’s tougher, but the rewards are worth it.

You end up improving your strength, balance, and coordination.

Weighted Vest Pull-Ups

Pull-ups are challenging, but add a weighted vest, and you’ve turned the challenge up a notch. Weight vest pull-ups target your back, shoulders, biceps, and forearms, turning an ordinary pull-up into an extraordinary one.

It’s like pulling yourself up a cliff with a backpack on – challenging but rewarding!

Weighted Vest Planks

Planks are known for engaging the core muscles. Add a weighted vest, and you’ve got yourself a core powerhouse!

Weighted vest planks are like planking with a cat on your back. They’re harder, but they’re also more fun and much more effective!

Beginner Weighted Vest Workouts

beginning with wt vest

Starting with a weighted vest workout might seem like a challenge, but remember, every superhero starts somewhere!

As a beginner, your focus should be on getting the hang of the exercises and getting used to the extra weight. Start with lighter weights and basic exercises like push-ups, squats, and lunges to ease into weighted vest resistance training.

Weighted vest training can help you move more calories and build strength and endurance, and it can also be a good workout.

Intermediate Weighted Vest Workouts

Once you’ve mastered the basics, it’s time to level up.

As an intermediate, you can add more challenging exercises to your routine and increase the weight of your vest. This is where you get to challenge yourself and push your limits.

Remember, every superhero faces tougher challenges as they grow stronger!

Advanced Weighted Vest Workouts

As an advanced fitness enthusiast, your weighted vest is like your superhero suit – it gives you the power to perform complex exercises and push your body to its limits.

Incorporate a weight vest workout into your routine, including complex exercises like pull-ups, push-ups, dips, squats, lunges, high-intensity interval training, and weighted vest box jumps. Keep your gear organized and ready for action with a weighted vest box.

The heavier weights will provide an intense, full-body workout – just what every superhero needs!

Tips for Safe and Effective Weighted Vest Training

Even superheroes need to train safely. When using a weighted vest, there are a few things you need to take into consideration to ensure a safe and effective workout.

From choosing the right weight to maintaining proper form and following a progression plan, several aspects must be considered.

Choosing the right weight is essential. Too light, and you won’t get the desired results.

Choosing the Right Weight

Just like a superhero needs to choose the right weapon, you must select the right weight for your weighted vest.

Start with a lighter weight, a vest of 5-10% of your body weight, and gradually increase as your fitness level improves.

Remember, it’s not about the heaviest weight but the right weight for you.

Proper Form and Technique

Ever seen a superhero perform a sloppy takeoff or landing?

No, because form and technique are important! While working out with a weighted vest, maintain correct form during exercises to prevent injury and maximize results. After all, a superhero is only as strong as their weakest link. Make sure your weakest link isn’t your form!

Good form is essential for any superhero. It’s the foundation for success and the foundation for success.

Progression and Overload

As a superhero, you’re always looking to get stronger and better. The same applies to your workouts. Gradually increase the weight and intensity of your workouts to continue challenging your body and promoting growth.

Just remember, every superhero has its limits. Make sure to progress at a pace that’s right for you.

Considerations for a Weight Vest

Consider the style, weight source, comfort, and breathability when choosing a weighted vest.

There are three main styles:

  • Shoulder holster
  • Tactical
  • Torso-covering

Shoulder holster vests have weight distributed in the front and upper back, while tactical vests use steel plates inserted in the front and rear slots.

Torso-covering vests cover only your chest, using velcro straps for fastening. Some vests are explicitly designed for women, considering differences in body shapes for better comfort.

Weight sources can be fixed, sewn into the vest, or flexible, with slots for easy weight addition or removal. Some vests allow plate-loaded resistance, using specialized or Olympic-style plates.

Comfort is crucial, with some vests offering shoulder pads to prevent friction and discomfort. The fit is essential to avoid excessive bounce. If buying online, review customer feedback for insights on fit.

Breathability is vital, especially in hot climates. Opt for vests with moisture-wicking materials or good ventilation to manage heat and perspiration.

If you want to know the difference between a weighted vest and a ruck? Check out my article comparing both of them.

Frequently Asked Questions

Get answers to a list of the most Frequently Asked Questions.

Weighted vests are an effective and low-impact tool for increasing strength, muscular endurance, and cardio. They’re an excellent option for taking your workouts to the next level.

A weighted vest can help you build muscle, burn fat, and improve your fitness by adding resistance to bodyweight exercises like push-ups and squats.

Weighted vests can be a great tool for muscle building. Adding extra weight to your workout will increase the intensity of the exercise and make your muscles work harder, resulting in greater strength gains and increased muscle mass.

Start with a light vest and gradually increase the weight as your body adapts.

Weighted vests can increase the difficulty of running, pull-ups, jumping, and other rapid training exercises. They add extra weight to your body to challenge muscles and help you reach your fitness goals faster.

Adding extra weight to your body can increase the intensity of your workouts and get better results in a shorter amount of time. Weighted vests are a great way to challenge yourself and push your body.

Weighted vest push-ups target the chest, triceps, shoulders, and core, strengthening your upper body muscles for greater muscle mass.

This exercise is an effective way to build strength and muscle mass in the upper body. Depending on your fitness level, it can be done with or without a weighted vest.

Mix in weighted vest planks to add intensity.

Weighted vest workouts boost cardiovascular fitness by increasing your heart rate and calorie burn, ultimately improving your health.

This exercise can help you reach your fitness goals faster, as it requires more effort than traditional workouts. It also helps to build strength and endurance, as well as improve posture and balance.

Bottom Line

In the world of fitness, weighted vest workouts are the unsung heroes. They offer many benefits, from increased strength and muscle mass to enhanced cardiovascular fitness and better balance and stability.

Combined with a range of exercises and a personalized workout plan, a weighted vest can be your secret weapon to achieving your fitness goals. So, what are you waiting for? Strap on a weighted vest and unleash your inner superhero!

Similar Posts