Weighted vests are increasingly popular to add to several exercises, building on strength, endurance and, cardiovascular health. But what are the benefits of wearing a weighted vest? In this guide, we will look into how the added resistance from weighted vests is incorporated into various exercise styles and how weighted vests benefit you.

What Are Weighted Vests and What Do They Do?

A weighted vest is an upper-body garment with equipped weights. These vests typically offer weight adjustability, allowing users to add or remove weight as needed. Additionally, they are available in various styles, ranging from minimalist racerback to padded mesh panels and flex-fabric designs. Depending on the style chosen, they may cover specific areas such as the back, chest, core, and shoulders. Weighted vests use different materials for the weights, including small sandbags, steel bars, or other removable heavier weight pieces. This simple piece of equipment can be used across multiple training modalities to help you achieve your fitness goals, such as during;

• Running.
• Walking.
• Body weight exercises.

Check out our selection of adjustable weighted vests and vest weight plates to add to your fitness routine.

Key Benefits of Training With A Weighted Vest

Benefits For Running

Wearing a weighted vest during running increases the mechanical stress and loading on the lower limbs, thus increasing muscular activation. The added resistance also increases your heart and breathing rate, leading to adaptations in your ability to supply your muscles with oxygen more efficiently and increases the rate at which you burn calories (a key part of weight loss and toning). Collectively, running with a weighted vest will enhance long-term cardio strength and endurance, prompt muscle growth, and assist with weight loss.

The added resistance of the weighted vests is used to maximise the already known benefits of running. Over time, running with a weighted vest will boost your stamina and speed, enabling runners to cover greater distances and achieve higher speeds even without the vest. Furthermore, the vest contributes to improved posture by evenly distributing body weight, thereby, aiding in posture alignment and support.

Learn more about the benefits of weighted vests for running with our blog Are weighted vests good for running?

Benefits For Walking

Walking with a weighted vest provides multiple benefits. The additional weight of the vest increases the workout intensity, leading to enhanced progression within the same time frame. The extra weight activates muscles in the back and shoulders, aiding in posture improvement. Maintaining good posture during walking is crucial to prevent strain or discomfort in the neck and shoulder areas. If the weighted vest compromises posture, seeking guidance from a fitness professional may be necessary. 

Furthermore, walking with a weighted vest elevates the body's effort level, resulting in increased energy expenditure and greater calorie burning, potentially aiding in weight loss. Moreover, this form of exercise engages various muscle groups, stimulating muscle activation and promoting muscle tone improvement. It targets muscles throughout the body, including the upper body, legs, and core muscles, fostering strength and toning. However, while weighted vests offer benefits to many, they may not be suitable for everyone, and certain individuals should refrain from walking with a weighted vest.

Learn more about the benefits of weighted vests for walking with our blog 'Walking With A Weighted Vest. Is It Good For Me?'

Benefits For Muscle Gain

Weighted vests provide several benefits for muscle growth and strength. Firstly, the increased resistance stimulates muscle growth similar to weight lifting, dumbbells, or resistance bands. This is because they enhance muscle activation during bodyweight exercises & strength training like push-ups, pull-ups, squats, and lunges, targeting specific muscle groups. These vests facilitate progressive resistance increase, a fundamental principle in muscle growth, and promote continual muscle stimulation and development over time.

Furthermore, wearing a weighted vest during core exercises increases muscle demand, improving strength and stability. They also aid in developing functional strength that translates into everyday activities by adding resistance to bodyweight exercises. Moreover, weighted vests streamline workouts by eliminating the need for bulky equipment or heavy weights, making exercises more time-efficient and convenient.

Learn more about the benefits of weighted vests for walking with our blog Are Weighted Vests Good For Building Muscle?

Benefits For Weightloss

Weighted vests offer a range of benefits for weight loss. Firstly, they intensify resistance training & workouts, which can lead to higher calorie expenditure when combined with a balanced diet. Additionally, the added resistance and weight from the vest enhances muscle strength and endurance throughout the body, contributing to increased calorie burning and weight loss over time. 

Moreover, training with a weighted vest can cultivate mental toughness and perseverance. This mental challenge requires focus and determination to push through discomfort, ultimately aiding in achieving weight loss goals.

Learn more about the benefits of weighted vests for walking with our blog Are Weighted Vests Good For Weight Loss?

Benefits For Osteoporosis

Some scientific research backs up the claim that weighted vests can be beneficial for people with osteoporosis. 

Weighted vests offer several benefits for individuals with osteoporosis. Firstly, they can improve bone health by increasing bone density through the application of mechanical stress, as per Wolff's Law. This stress prompts bones to remodel and become stronger over time, potentially reducing the risk of fractures. Additionally, wearing a weighted vest challenges muscles to work harder to support the body, leading to enhanced muscle strength.  

This increased strength can provide better support for weak bones and overall physical strength. Moreover, the awareness of body alignment and load distribution encouraged by wearing a weighted vest can lead to improvements in balance and posture over time. Additionally, the evenly distributed weight across the body can contribute to better balance and posture when worn consistently.

Learn more about the benefits of weighted vests for walking with our blog Are Weighted Vests Good For Osteoporosis?

How To Use A Weighted Vest Safely.

Like with any piece of exercise equipment, it's important to use weighted vests safely and appropriately to avoid the risk of injury. Beginners should start with a lighter weight and gradually increase the amount of weight as strength and fitness level improve. Additionally, listen to your body and avoid overexertion. Consulting with a fitness professional or trainer can help you incorporate weighted vest exercises into your routine effectively and safely.

Learn more about using a weighted vest safely and the mistakes to avoid when using a weighted vest.

Summary.

You should now have a better understanding of how using weighted vests can provide benefits such as increased cardiovascular endurance, muscle strength, postural stability, and weight loss. The use of weighted vests should be done carefully and you should be mindful of the weight selection. It is advised to start with less weight and progressively increase the weight, which is easy to do with our adjustable vests and vest weight plates.

You can browse our range of Weighted Vests today and see the difference in your strength, endurance, and overall health, helping you to achieve your fitness goals. Get in touch if you have any queries. A member of our team will be happy to assist you with any queries you have and make tailored recommendations for you.