If you’re looking to intensify your workouts and achieve better results, adding a weighted vest might be the solution you need. In this article, we will discuss how to choose the right vest weight based on your body weight, how to use a weighted vest safely, and reasons you should use this specialized training gear.
Ready to elevate your fitness game? Let’s get started!
How Heavy Should Your Weighted Vest Be?
How heavy your weighted vest is depends on your overall body weight.
It is best to start by choosing a vest that’s 5-10% of your body weight in order to allow your body to adapt without overloading muscles or joints.
For example, if you weigh 150 lbs, start with a vest that is between 7.5 and 15 lbs. During your first few exercise sessions, wear it during low-impact activities like walking or simple bodyweight exercises (squats, push-ups, lunges), being mindful of form.
Maintaining good form will prevent strains, reduce injuries, and increase strength in the appropriate targeted muscle groupings.
Focus on listening to your body; reduce the weight of the vest or take frequent breaks if you feel discomfort.
Prioritize control and correct movement patterns with low impact exercises before progressing to higher-intensity exercises.
Be certain to include adequate rest to prevent overuse injuries as you train with the weighted vest.
As you acclimate to the weight of the vest, adjust to low and higher impact exercises, and your strength improves, gradually increase the weight of the vest by 2-5%.
Why Should You Use a Weighted Vest?
Building Strength:
A heavier-weighted vest enhances muscle growth by increasing resistance and muscle activation, especially during compound exercises like squats, lunges, and push-ups.
This added load requires your muscles to work harder, resulting in greater strength and durability.
Weighted vests are an effective tool for boosting workout intensity and driving muscle development beyond bodyweight exercises alone.
Increasing Stamina:
Endurance athletes benefit from a moderately weighted vest, as it provides resistance without restricting movement and allows them to maintain stamina and performance.
The balanced load of the weighted vest enhances endurance by challenging the body to adapt; more muscle fibers are recruited during the exercise and more oxygen intake is required by those muscles, resulting in enhanced muscle strength and cardiovascular improvements.
With continued use over extended periods of time, lasting stamina is achieved..
Reduced Weight:
For weight loss, begin with a weighted vest at 5-10% of your body weight. This percentage range adds resistance without straining muscles or joints and boosts workout intensity (and calorie burn).
After an acclimation period, gradually increase the weight of the weighted vest for a greater intensity boost, but avoid exceeding 15-20% to prevent injury.
Consistent use, along with good nutrition, can aid in weight loss.
What Body Weight Percentage For Your Weighted Vest?
A good starting point is around 5-10% of your body weight. This range allows your body to adjust to the extra resistance without putting too much strain on your muscles or joints.
As your body adapts, you can gradually increase the weight of the weighted vest, but it’s important not to exceed 20% of your body weight.
Choosing a weighted vest that is over 20% of your bodyweight can cause poor posture, muscle strain, and joint stress, especially during more intense exercises.
By sticking to a manageable percentage of your body weight, focusing on proper form, and maintaining proper breathing when exercising, you can safely improve your strength, endurance, and overall fitness without risking injury.
Choosing Your Weighted Vest Based on your Fitness Level
Choosing the right weighted vest depends on your fitness level and experience, with lighter weights for beginners and heavier options for advanced users. The benefits of wearing a weighted vest are significant, enhancing workouts and optimizing results when matched to your experience.
- Starters: Fitness experts recommend starting with a weighted vest of around 5% of your body weight to reduce injury risk and help your body adapt. This allows you to focus on proper form, technique, and breathing. As strength and confidence increase, gradually add more weight while monitoring your body’s response.
- Advanced: Experienced users can handle heavier weighted vests, progressively adding weight to challenge muscles and promote growth. Gradual increases in weight can boost intensity, endurance, and stability. Monitoring form is crucial to prevent injuries and maintain performance.
Movement Exercises to Do With a Weighted Vest
Looking to add your weighted vest to your routine in a friendly and easy-to-implement way?
Your two best solutions are walking and running. Below, we'll show you how these simple movements can be amplified with a weighted vest.
Walking with a Weighted Vest
Adding a weighted vest to your walking routine can significantly enhance your workout by increasing resistance, requiring the recruitment of more muscles, raising your heart rate, increasing the oxygen demand, and burning more calories.
Walking with a weighted vest engages more muscles in your legs, core, and upper body, aiding in the enhanced development of strength, balance, and stability.
This approach helps prevent muscle loss and promotes overall fitness while keeping your low-impact exercise routine.
How Heavy Should a Weighted Vest Be For Walking?
For walking, a weighted vest should typically be 5-10% of your body weight when starting out, so someone weighing 150 pounds would begin with 7.5-15 pounds. As you build strength and endurance over several weeks or months, you can gradually increase the weight up to a maximum of 20% of your body weight.
Running with a Weighted Vest
Running with a weighted vest boosts training intensity by raising your heart rate, increasing oxygen demand (increasing cardiovascular improvements), burning more calories, and strengthening your leg and core muscles.
If added methodically and gradually, weighted vests can improve running efficiency, speed, posture, and stability.
Bodyweight Exercises to Do With a Weighted Vest
The following bodyweight exercises become even more effective when paired with a weighted vest, enhancing strength, muscle activation, and overall fitness.
Squats
Incorporating a weighted vest while performing squats increases resistance, activating more muscle fibers in the legs, glutes, and core for more significant strength gains.
The added resistance from the weighted vest can also improve balance, coordination, and squat form if done with precision, accuracy, and control.
Weighted squats boost calorie burn, aiding in overall fat loss. To reduce the risk of injury and ensure continuous progress, start with a moderate weighted vest and gradually increase the poundage as your strength improves..
Push-Ups
Using a weighted vest during push-ups enhances strength and fitness by increasing resistance on the body.
This engages your chest, arms, core, shoulders, and back more than without the weighted vest.
Over time, the added load will enhance muscle definition, endurance, and balance, all while preventing strength plateaus.
Start with a manageable weight and gradually increase to keep workouts effective and safe.
Make Sure Your Weighted Vest is Comfortable
Comfort and fit are crucial for weighted vest effectiveness and safety. The vest should be snug but not restrictive, allowing free movement.
Look for adjustable straps to prevent shifting and ensure the weight is evenly distributed around your torso for stability.
Choose breathable materials for comfort, and test the vest's fit by performing movements before buying. Proper fit maximizes benefits and reduces injury risk.
Safety Tips When Wearing a Weighted Vest
For a safe and effective weight vest workout, start with 5-10% of your body weight to allow your body to adjust.
Increase the weight gradually as strength improves. Ensure a snug but comfortable fit to prevent shifting.
Begin with low-impact exercises and maintain proper form to avoid joint or muscle strain. Reduce weight or take a break if discomfort arises to minimize injury risk.
Start Using a Weighted Vest Today!
Adding a weighted vest to your workout routine can be a game-changer for building strength, endurance, and overall fitness.
When used correctly, it elevates the intensity of your exercises and helps you break through plateaus, unlocking new levels of performance.
Start with a manageable weight, increase gradually, and always focus on maintaining good form to protect your joints and muscles.
By listening to your body and progressing at a steady pace, a weighted vest can become a powerful tool for achieving your fitness goals and maximizing the results of every workout.
