10 benefits of using a weighted vest in your workouts

We’re big fans of the weighted vest here at M&FH. The weighted vest is a serious looking bit of kit – it definitely gives off that ‘SWAT team’ vibe, which is kind of cool, but it’s actually very simple in principle – it simply adds to your bodyweight, providing extra resistance in a wide range of workouts. We’ve listed 10 specific benefits of using a weighted vest in your workouts – let’s get stuck in!

1. Increase intensity of workouts

One of the primary benefits of using a weighted vest in your workouts is that it allows you to increase the intensity of your exercises, leading to greater calorie burn and muscle development. For example, if you normally do bodyweight squats, adding a weighted vest can make the exercise more challenging and help you build stronger legs. Similarly, if you typically walk or jog on the treadmill, wearing a weighted vest can increase the resistance and help you burn more calories.

2. Increase explosive strength and power

Incorporating a weighted vest into your workouts can also help improve your explosive strength and power. By adding extra weight to your body, you are forcing your muscles to work harder during explosive movements, you develop your fast-twitch muscle fibres. For instance, if you typically do lunges with only your bodyweight, adding the resistance provided by a weighted vest will increase explosive strength.

3. Enhance cardiovascular fitness

Using a weighted vest can also enhance your cardiovascular fitness by increasing your heart rate and overall endurance. For example, if you normally do a moderate intensity jog, adding a weighted vest can turn the exercise into a high intensity workout, which can have major benefits to your cardiovascular fitness. Similarly, if you typically do circuits of bodyweight exercises, wearing a weighted vest can make the circuits more challenging and improve your endurance.

4. Target specific muscle groups

A weighted vest is also an effective tool for targeting specific muscle groups. For example, if you want to focus on building upper body strength, you can add extra weight to the vest and do exercises like push-ups, dips or pull-ups to target your chest, triceps, and lats. Or, if you want to work on your core stability, you can wear the weighted vest while doing exercises like plank variations or mountain climbers.

5. Improve balance and coordination

Incorporating a weighted vest into your workouts can also help improve your balance and coordination. The added weight of the vest can challenge your balance and coordination, forcing you to engage your core and other stabilizing muscles to maintain proper form. For instance, you can wear a weighted vest while doing balance exercises like single leg squats or standing on a Bosu ball. Or, you can use the vest during coordination exercises like ladder drills or plyometric jumps.

6. Enhance overall sports performance

Weighted vests are also popular among athletes as a way to enhance sports performance. The extra weight can help improve power and speed, as well as improve overall endurance and strength. For example, a runner might wear a weighted vest during sprint intervals to increase the intensity and build faster leg muscles. Or, a basketball player might use a weighted vest during plyometric drills to improve their explosiveness on the court.

7. Burn more calories

Weighted vests can help you burn more calories. The added resistance of the weight can increase the intensity of your workouts, leading to a higher calorie burn. More resistance = more calories, as long as you don’t lower the intensity too much.

8. Convenient and portable

One of the advantages of using a weighted vest is that unlike many pieces of gym gear (barbells, squat racks, benches etc) it’s highly portable. You can easily take it with you to the gym or use it at home. This is especially useful for people who travel frequently or don’t have access to a lot of equipment. For instance, if you are on the road and don’t have access to a gym, you can still get a challenging workout by using a weighted vest and bodyweight exercises like push-ups, squats, and lunges. All you need is a floor!

9. Can be adjusted to different levels of resistance

Most weighted vests are adjustable, allowing you to increase or decrease the amount of weight depending on your fitness level and the specific goals of your workout. This makes them a great option for people at all fitness levels. For instance, if you are a beginner, you can start with a lower weight and gradually increase the weight as you get stronger. Or, if you are an advanced athlete, you can use a heavier weight to challenge your muscles and continue to progress.

10. Versatile and can be used in a variety of workouts

This point is more like a summary of the previous 9 – but we can say the weighted vest is a winner in the end due to its versatility. As we’ve laid out above, it can be used in a variety of workouts, including cardio, strength training, and functional training. Whether you are running, lifting weights, or doing bodyweight exercises, a weighted vest can really help ramp up the intensity and resistance.

For more resistance to bodyweight, use the vest with squats, dips, push-ups, planks and pull-ups to increase the difficulty and build more strength. To develop explosiveness, wear the vest during functional training exercises like burpees, lunges, and jump squats to challenge your muscles in a more dynamic way.

In conclusion, a weighted vest can be a highly effective tool for anyone looking to increase the intensity of their workouts and achieve their fitness goals. If you’re looking for that extra bit of challenge, give it a try!