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8 Weighted Vest Benefits and Uses

Weighted vest benefits

If you’re looking to shake up your workout routine and challenge yourself, there’s one piece of fitness equipment you may want to add to your home gym – weighted vests.


Whether you’re a beginner or an experienced athlete, adding extra weight can amplify any exercise and make it more intense. From HIIT, bodyweight and calisthenics workouts to yoga, running and power walking, weighted vest workouts can make any physical activity more challenging and rewarding. Not only does weighted vest training provide an intense physical challenge, it can also improve your balance and posture as well as your overall functional fitness.


So if you’ve have been looking for new ways to spice up your exercise routine and burn some extra calories, read on to learn more about the benefits of weighted vests and how people are using them to stay fit.


1.  Weighted vest training can help you burn more calories and lose weight

For those looking to burn calories and reach their weight loss goals, the weighted vest is an excellent choice. By wearing a weighted vest, you increase your calorie-burning potential and start losing weight quicker than ever. Not only do these vests provide comfort while exercising, but they also have the added effect of making any workout more difficult since they increase resistance.


A weighted vest can also kickstart your metabolism and torch calories after you work out is over. That’s right! Even after your workout is complete, your body continues to burn energy – a process known as excess post-exercise oxygen consumption (EPOC) or more popularly referred to as the “afterburn effect”. This process occurs as the body works to restore itself from an increased level of metabolism and oxygen consumption post workout. To return to its pre-exercise state, EPOC works diligently to repair and recover your body from all the effort you just exerted.


Furthermore, weighted vest training can improve muscle mass and strength, and the more muscle you have the more calories you burn.


2. Weight vests can improve your strength, endurance and cardio

Weighted vests are proving to be a beneficial addition to running regimens, as they can help runners increase speed and shave time off their runs. Recent research revealed that adding extra weight of 11% or more body weight while running could give you an edge in velocity and shave precious seconds off your runtimes – all the way down by 9.4%. While future studies are needed for exact details, it’s clear there’s great potential when training with some added resistance.


Strapping on a weighted vest is also an effective way to accelerate your strength, muscle development, and power. Whether you opt for push-ups, squats, pull-ups, or any other exercise available in the gym – adding that extra weight will exponentially increase the intensity of every workout; forcing muscles into overdrive as they work harder than ever before.


With regular use of a weighted vest, you might also be able to workout longer. That’s because a weight vest can increase your body’s ability to withstand fatigue. A research study with endurance athletes revealed that their muscular strength and stamina were noticeably improved due to the vest-induced improvement of the anaerobic metabolism in leg muscles during intensive exercise. With weighted vest training, you can build up a tolerance for lactic acid so you can push yourself further than before.


3. Wearing a weighted vest can increase bone density

Hefting a weighted vest is an effective way to challenge your body and boost its bone mineral content and overall bone health. As you move around with the extra load, specialized cells called osteoblasts are activated which kick-start synthesis of hydroxylapatite – a key component in building strong bones.


As you work out, your bones become increasingly robust to support the extra weight. Your muscles and connective tissue gain strength in tandem with each other as part of a unified musculoskeletal system that works together for maximum impact. This can help prevent breakage or fractures in later years. Young athletes in particular should consider adding this tool to their training regimen for optimal bone strength and long-term safety.


4. Ideal for weighted calisthenics and bodyweight exercises

Weighted vests are an excellent way to take your bodyweight and calisthenic exercises to the next level. Not only do they add extra resistance for more intense workouts, but they also help develop strength in a way that non-weighted bodyweight exercises simply cannot provide.


Calisthenics and bodyweight exercises are known as the go-to exercise to get lean and ripped. But if you’re looking to build more muscle and get results through hypertrophy training, you might need to try weighted calithenics. Wear a weighted vest and aim for 8-12 reps per set at your absolute maximum strength level.


5. Weight vests can improve coordination and balance

Weighted vests can be a great way to improve coordination and balance – both of which form the foundation of many physical activities. Not only do they challenge your body in ways that regular exercises don’t, they also help to develop core strength and proprioception (the ability to sense where your body is in space). With a weighted vest, the sensory receptors called proprioceptors (which we rely on to stay upright and balanced) have to work in overdrive – but when the vest is removed something amazing happens: improved balance. Not only does this better everyday activities like walking up stairs or playing sports; weighted vests work to maintain our stability as we age.


Fundamentally, weighted vests offer a unique benefit that other types of exercise don’t by adding resistance to our natural and everyday movement. As you continue to practice with the vest, you are developing better control of movements and improved awareness of your body allowing for greater accuracy and stability when you move. This leads to better balance, agility and overall performance in any kind of sports or physical activity.


6. Weighted vest can improve functional fitness

Similar to the benefit of coordination, wearing a weighted vest is a great way to improve functional fitness, which refers to the ability to carry out everyday physical activities with ease. This type of fitness focuses on activities that are required in daily life such as walking, climbing stairs or carrying objects and weighted vests can help strengthen muscles and simulate these movements. By wearing a weighted vest while performing everyday tasks, individuals can strengthen their major muscle groups and gain increased physical and mental endurance to further enhance their overall strength and comfort when completing normal activities.


7. Strengthens core muscles and improves posture

Wearing a weighted vest is also an effective way to challenge your core muscles and improve posture. When you increase your upper body weight with a vest, it creates extra resistance that forces you to engage the deep abdominal muscle groups in order for proper balance. This allows users to engage their muscles in a more natural way and also reduces slouching and fatigue caused by poor posture. Weighted vests have been shown to improve alignment of the shoulders and spine, resulting in better posture and increased strength. With consistent use, you’ll be able to stand taller and feel more confident in no time.


8. An inexpensive and versatile home gym essential

A weighted vest is an essential piece of equipment for anyone looking to make their home gym complete. Not only are they relatively inexpensive, with prices ranging from $50 to $200 depending on the type and weight, but they are also incredibly versatile. Weighted vests can be used in HIIT workouts, calisthenics, as well as core and strength training; furthermore, their cozy design allows them to be worn while practicing yoga or brisk walking. Best of all, weighted vests do not take up much space and can easily be stored away when not in use, making them an ideal addition to any home gym.  Whether you’re just starting out or have been consistently working out for years, investing in a weighted vest for your home gym should be a priority.



If you’re looking to take your workout up a notch, wearing weighted vests might be the way to go. There are many benefits of weighted vests. Not only will they help increase calorie burn and strength – but boost your endurance and functional fitness as well. With so many styles available, from reflective and adjustable weight vests for runners to tactical vests with weight plates, there’s sure to be one that fits comfortably while satisfying all of your fitness needs. Just remember: when it comes to weight training, start slow for an enjoyable yet safe routine