Top 10 Full-Body Weighted Vest Exercises

Have you been exercising with your own body weight for some time now and are looking for a way to increase the intensity of your workout? The simplest solution is a weighted vest. By wearing it directly on your body, you’ll keep your hands free and won’t need to make complex adjustments to your exercises. Plus, the vest adds a few extra pounds, making every movement a bit more challenging. This way, you can work your entire body and get one step closer to your dream physique. Get inspired by the exercises in today’s article and try them out at your next workout!

What Is a Weighted Vest?

A weighted vest is a fitness tool that acts as a weight secured directly to your body. This increases the difficulty and intensity of your workout. It can be used for strength exercises (such as pull-ups, squats, and push-ups) as well as endurance training, like running or walking. Historically, weighted vests were used by soldiers and members of security forces to simulate real-life situations involving heavy gear like protective vests and weapons. This helped them adapt better to moving with added weight. From the military, weighted vests made their way into commercial and home gyms.

It is used for various types of training aimed at increasing strength, muscle mass, explosiveness, and overall fitness. That’s why it’s a staple in the training regimens of CrossFit enthusiasts, callisthenics fans, and other strength athletes, as well as hockey players, rugby players, and sprinters.

A weighted vest is typically made from durable material and features pockets or other openings where the weights (sand, iron pellets, steel plates, or other types of weight inserts) are placed. It is secured to the body using Velcro straps or adjustable belts.

Types of Weighted Vests

• Fixed-weight vests: The weight itself cannot be added or removed. It is evenly distributed across the vest, making it ideal for running, walking, and strength training.
• Adjustable weighted vests: These allow you to add or remove the weights as needed, making it easy to customize the vest to your strength level and training requirements.
• Tactical weighted vests: These have a military design and are more robust and durable. They are ideal for CrossFit or military-style training.
• Women’s weighted vests: Designed to better fit the female anatomy, they typically feature a slimmer cut and improved adjustment around the chest and hips.

Choose a weighted vest based on your strength level and consider whether you prefer a fixed weight or the option to adjust it. Feel free to start with a lighter 3 kg vest and gradually work your way up to heavier ones, such as 10 kg or even 20 kg.

You can learn more about weighted vests in the article: What Is a Weighted Vest and How to Pick the Right One?

The Benefits of a Weighted Vest for Exercise

Using a weighted vest offers several key benefits. It is a bodyweight accessory that won’t interfere with your movements during exercise. You can walk, run, perform squats, lunges, pull-ups, and a variety of other exercises with it. The added weight increases the overall intensity of your workout, providing your body with a new stimulus to activate the adaptation mechanisms needed for building strength and muscle mass.

Additionally, exercising with a weighted vest burns more calories than just using your body weight alone, which is especially beneficial if you’re trying to lose weight. You also can’t overlook the fact that wearing a weighted vest can make you feel like a professional athlete, igniting a desire to perform at your best.

With a weighted vest, you can work out at home, a street workout park, on a running track, or at the gym. It’s suitable for anyone looking to spice up their workout routine or increase the intensity of their current workouts.

How to Exercise With a Weighted Vest?

A weighted vest is a versatile fitness tool that you can use for full-body strengthening. From the exercises listed below, you can create a complete full-body workout or choose specific ones that target particular muscle groups (arms, legs, abs).

Just like with any other strength training, perform 8–20 repetitions of each exercise for 3–4 sets. Take a 1–2-minute break between each set. Start with a smaller number of repetitions and sets, and gradually increase the number as you get stronger. You can also opt for a heavier weighted vest in your next workout. Don’t forget to prioritize rest, which is crucial for recovery, and support your results with a nutritious diet.

• You can tailor your workouts according to your goals with the help of the article: How to Create an Effective Home Workout Plan?
• Practical tips for anyone who works out at the gym can be found in the article: How to Create a Quality Gym Training Plan?

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Top 10 Full-Body Weighted Vest Exercises

For this workout, you’ll also need an exercise mat and a power rack, in addition to the weighted vest. Before diving into the main part of your session, make sure to warm up with these bodyweight exercises. After the warm-up phase, put on the vest and get ready to give it your all.

1. Jumping Jack

• Starting Position: Stand upright with your feet hip-width apart and your arms relaxed at your sides.
• Execution: Exhale as you jump while simultaneously spreading your legs wider than shoulder-width apart. Raise your arms overhead, allowing your fingers to lightly touch above your head in the upper position. As you land, inhale and return your arms and legs to the starting position. Immediately follow up with the next repetition. Perform the movement smoothly and in rhythm.
• Common Mistakes: Knees caving inward, limited range of motion, uncoordinated movement.

2. Burpee

• Starting Position: Stand with your feet shoulder-width apart and your arms relaxed at your sides.
• Execution: Inhale as you bend your knees, and transition into a squat. Place your hands on the ground in front of you and jump your feet back into a plank position. Afterwards, bend your arms at the elbows and lower your entire body to the mat through a push-up. Immediately exhale, push your hands into the mat to straighten them, and jump your feet back toward your hands. Transition back into a squat, and finally jump upwards to return to the starting position. Then, follow up with the next repetition.
• Common Mistakes: Uncoordinated movement.

3. Squat

• Starting Position: Stand with your feet approximately shoulder-width apart. Your weight should be evenly distributed across the entire surface of your feet.
• Execution: Inhale and, by moving your hips backward and down, transition into a squat. You can extend your arms in front of you, place your hands on your hips, or cross them over your chest. As you exhale, smoothly straighten up by activating the muscles in your glutes and the front of your thighs. Then, follow up with the next repetition.
• Common Mistakes: Arching the back, limited range of motion, leaning forward, knees caving inward, uneven weight distribution, and tipping onto the toes or heels.

4. Pistol Squat

• Starting Position: Stand with your feet close together. Hold onto the power rack with one hand and lift your opposite leg a few centimetres off the ground. Shift your weight onto the standing leg and engage your core.
• Execution: Gently hold onto the bar, inhale, bend the knee of the leg you’re standing on, and perform a controlled squat. Then, exhale and return to the starting position by engaging your glutes and thigh muscles. Follow up with the next repetition, then switch legs. If limited ankle mobility is an issue, you can place a weight plate under your heel.
• Common Mistakes: Limited range of motion, uncontrolled movement.

5. Lunge

• Starting Position: Stand with your feet slightly apart and your hands on your hips.
• Execution: Start by stepping forward and slightly to the side. Shift your weight onto the front leg. Lower yourself until your thigh forms approximately a 90-degree angle with your calf at the knee, or even deeper. As you exhale, return to the starting position by engaging the muscles in the front of your thighs and glutes. Immediately follow up with the next repetition using the other leg.
• Common Mistakes: Limited range of motion, poor coordination of movement.

6. Dead Hang

• Starting Position: Hang from the pull-up bar (if it’s too high, use a box as a step) with an overhand grip (palms facing away from you) and a grip wider than shoulder-width. Hang freely and engage your core.
• Execution: Breathe freely and try to hold the hang for at least 10 seconds. You can alternate between passive hanging and active hanging, where you pull your shoulder blades down and hold them in that position.
• Common Mistakes: Swinging, not holding the position long enough.

7. Hanging Knee Raise

• Starting Position: Hang from the pull-up bar with an overhand grip (palms facing away from you) and a grip wider than shoulder-width. Pull your shoulder blades down and keep your legs straight.
• Execution: Exhale as you engage your abdominal muscles, and pull your knees towards your torso with their assistance. Keep your shoulder blades pulled down throughout the movement. Inhale as you return to the starting position. Then, follow up with the next repetition.
• Common Mistakes: Swinging, uncontrolled movement, losing control over shoulder blades, using momentum from the legs.

8. Pull-Up

• Starting Position: Hang from the pull-up bar with an overhand grip (palms facing away from you), using a grip wider than shoulder-width. You can keep your legs hanging or slightly bend your knees and cross them. Engage your core.
• Execution: Pull your shoulder blades down, exhale to engage your back and arm muscles, and begin to pull yourself up. Aim your chest towards the bar. Once your head is slightly above the level of the bar, inhale and slowly lower yourself back down. Return to the starting position without losing control of your shoulder blades, and follow up with the next repetition.
• Common Mistakes: Swinging, limited range of motion, rounding the back at the top position, losing control over shoulder blades, using momentum from the legs.

9. Push-Up

• Starting Position: Kneel on the floor and transition into a plank position with your arms extended. Place your hands, fingers spread, slightly wider than shoulder-width apart. Keep your shoulders down away from your ears, pull your shoulder blades together, and your elbows should form approximately a 45-degree angle with your body. Engage your core and aim to keep your body in a straight line. Avoid arching your back, particularly in the lumbar region.
• Execution: Inhale as you lower yourself into a push-up, aiming to gently touch the ground with your chest in the lower position. Then, exhale and press your hands firmly into the mat, returning to the starting position. Afterwards, follow up with the next repetition.
• Common Mistakes: Limited range of motion, arching the back (especially in the lumbar region), losing control over shoulder blades, elbows flaring away from the body.

10. Plank Up-Downs

• Starting Position: Kneel on the ground and transition into a forearm plank position. Engage your core and aim to avoid arching your back, particularly in the lumbar region.
• Execution: Exhale as you lift yourself into a plank position on extended arms, then immediately inhale and return to the starting position. Continue in this movement until you complete the entire set.
• Common Mistakes: Arching the back, uncontrolled movement.

How to Create a Workout With a Weighted Vest?

Exercises with a weighted vest are great for traditional strength training, but you can also use them to create a circuit training or HIIT session.

Circuit training with a weighted vest

HIIT with a weighted vest

Where to Go From Here?

• You can also achieve a full-body workout with a balance half-ball. Check out the article “10 Best Balance Half-Ball Exercises to Improve Balance, Strengthen Your Back and Entire Body” for effective exercises!
• For targeting your major muscle groups, consider incorporating exercises from the article: Top 15 Full-Body Exercises With a Power Bag
• You can effectively work out your entire body with just one dumbbell. Get inspired by the article: Dumbbell Workout: 12 Most Effective Full-Body Exercises
• Want to work out without any equipment? Then check out the article: Get in Shape With These 12 Bodyweight Exercises
• And if you’re just looking to stretch, try the exercises with a foam roller from the article: How to Use a Foam Roller? Top 8 Foam Roller Exercises
• Are you planning to set up a home gym? If so, you won’t want to miss the article: Must-Have Accessories for Your Home Gym

What Are the Main Takeaways?

Exercises with a weighted vest are perfect for anyone wanting to spice up or make their workouts more intense. Simply put it on, and you can dive into squats, lunges, push-ups, or pull-ups. These exercises engage muscles throughout your entire body, promoting both growth and strength. Plus, the added weight means you’ll burn more calories, making it an excellent choice for anyone on a weight-loss journey.

A weighted vest is the perfect tool for home workouts, but it’s also great for street workout parks or the gym. Its versatility appeals to both advanced athletes and beginners looking to increase the challenge of bodyweight exercises. Did you find this article helpful? If so, share it with your friends and inspire them to try training with a weighted vest!

Sources:

[1] Verywell Health.Walking With a Weighted Vest: Is It for You? – https://www.verywellhealth.com/walking-with-a-weighted-vest-8674435

[2] 6 Things You Need to Know Before Buying a Weighted Vest. – https://www.atreq.com/blogs/news/6-things-you-need-to-know-before-buying-a-weighted-vest

[3] Sharman, I. Training With Weight Vests.– https://ultrarunning.com/featured/training-with-weight-vests/