Introduction: Why Train with a Weighted Vest?

A weighted vest is a vest with pockets to add (or remove) weighted plates or sacks to increase the resistance and mechanical stimuli during exercise. Subsequently, this increases calorie burn and induces physiological adaptations that lead to increased strength and muscle mass. As such, weighted vests are gaining popularity within the fitness community. This post will cover '10 beginner exercises for your new weighted vest' and dive into the benefits and how to train safely with a weighted vest. 

The Benefits of Weighted Vests With Beginner Exercises

Weighted vests provide an array of benefits. Firstly, they are a great way to progress beginner exercises, e.g., body weight movements, before moving on to heavier weight training, especially for those starting their fitness journey or who don't have a tonne of equipment available. Furthermore, you can add your weighted vest to more intense exercises. For example, pull-ups can be used to progressively overload movements and increase adaptations. 

In essence, wearing a weighted vest increases the mechanical stimuli placed on the body. This places stress on the cardiovascular and musculoskeletal system, in turn causing adaptations. For instance, the mechanical tension increase the muscle fibre recruitment (i.e., maximise the amount of muscle that is being activated/contracted to complete the movement), increases hormone secretions responsible for muscle growth and a process called mechanotransduction, which refers to a change in cell structure that triggers a cell signalling cascade that leads to increased protein synthesis, again responsible for increased muscle growth (Source). Furthermore, the increased external load stimulates bone growth, reducing the risk of osteoarthritis later in life. 

When matched with endurance exercise, weighted vests are great for engaging the stabiliser muscles and increasing calorie burn (Source). The increased resistance increases breathing and heart rate to deliver a greater amount of oxygen to the muscle to aid the conversion of carbohydrates and fats to be to ATP (I.e., energy) and used to exercise, thus increasing calorie expenditure. 

Lastly, the Exersci weighted vests are adjustable. This means that you can add and remove weight depending on your desired intensity level. This adds to the already versatile nature of the weighted vest, able to be used across strength and endurance training. 

Beginner Exercises With Your Weighted Vest

As previously mentioned, weighted vests are very versatile pieces of equipment and can be used across multiple beginner exercises. Therefore, you can use them to hit the lower body, upper body and do full-body conditioning.

Lower Body

1. Weighted vest squats - Build lower-limb muscle mass and strength, and engage the core to build core strength and stability.
2. Forward/reverse lunges - Again, build lower-limb muscle mass, strength and balance/coordination.
3. Weighted vest step-ups - Using a bench or a plyo box. Step-ups mimic real-life movements and engage the glutes, hamstrings and quads. 
4. Glute bridges - Maximise glute and hamstring engagement (i.e., engaging the posterior chain), increasing hip strength that aids more functional movements such as squats, jumps, etc.

Upper Body

1. Push-ups - Engaging the chest, shoulder, triceps and lats; building on your typical push-up.
2. Pull-ups - Progressing the body-weight pull-up, mainly isolating the lats, but also engaging the biceps and the core. 
3. Plank shoulder taps - Core stability exercise, but also engaging shoulder stabiliser muscles (i.e., the rotator cuff), great for limiting injury. 
4. Inverted rows - using a bar or suspension trainer, pulling your chest up to the bar or suspension trainer.

Full Body Conditioning

1. Jump squats - Great introduction into plyometric training, building power and explosiveness. 
2. Burpees - Hybrid exercise, building strength and improving the cardiovascular system.
3. Farmer's carry - Pair your weighted vest with dumbbells to progressively overload and build core, leg and shoulder strength
4. Endurance exercise - E.g., running and walking to build the cardiovascular system and improve lower limb and core strength.
5. Sled pushes - Pair your weighted vest with sled pushes to again progressively overload a movement and build full-body strength and power.

How to Safely Progress Beginner Exercises With Your Weighted Vest

Like with any exercise, you should start light and gradually increase resistance as your fitness and capabilities grow. It is essential to focus on form when completing beginner exercises to establish good habits that will accompany you throughout your entire fitness journey. This will significantly limit the risk of injury as you progress, allowing you to make consistent, healthy gains. We also encourage you to complete concurrent training, whereby you combine strength and endurance training into your programme. The weighted vest is very versatile, thus making it easy to complete this style of training. 

Lastly, be sure to listen to your own body and include sufficient recovery to limit injury risk and maintain the ability to keep training and making gains. 

Conclusion: Level Up Your Training with Exersci

A weighted vest is an incredibly versatile piece of kit that can be used for beginner exercises and for endurance and strength training. A weighted vest increases the mechanical stimulus on the muscle and bone, forcing adaptations in muscle mass, strength and bone mineral density. There are tonnes of exercises that you can perform with weighted vests, from walking and running to strength and plyometric training. Be sure to start light and focus on form to limit the risk of injury and make gains safely. 

Exersci weighted vests are high-quality and durable, meaning they will last and provide the best value for money. With the right equipment and a smart approach, you can transform your bodyweight workouts to feel brand new and enjoyable again. Check out our weighted vests and our array of home gym equipment on our website at www.Exersci.co.uk