Can You Use Your Weighted Vest To Workout?

Weighted Vest Workouts

If you are looking for an easy way to start incorporating resistance training, consider an adjustable weighted vest. Weighted vests have been shown to improve bone mass, reduce fat mass, and improve lean body mass in some research studies. Here are some of the benefits:

• It is portable and you can fit into your activities of daily living already

• You can increase the weight in small increments. The goal is to have 8-10% of your body weight while using for walking. You can add weight to the vest after the walk and use it for a strength program

• It is one equipment purchase versus a set of dumbbells or other gym equipment

• You can do 'double duty' fit a dog walk in while adding gravity resistance which is good for our muscles and bones. End the walk with a short workout.

The ideal weight for a weighted vest depends on your fitness level and the type of activity you're doing. Here are some general guidelines:

🔹 For Beginners:

• 5–10% of your body weight
  Great for walking, bodyweight workouts, or getting used to the feel of added load.

🔹 For Intermediate to Advanced Users:

• 10–20% of your body weight
  This is effective for more intense training like hiking, or strength-based bodyweight exercises (push-ups, squats, pull-ups).

🔹 For Specific Goals:

• Walking/Hiking: 10–15% of body weight

• Calisthenics/Bodyweight Training: 5–20%, depending on strength

• Running: Start light (5–10%) to protect joints

• Bone health (e.g. perimenopausal women): Start light (even 4–6 lbs), progress gradually with physician input

👉 Key Tip: Always prioritize good form. If your posture or movement quality drops, lighten the vest. It's not about going heavy—it’s about going smart.

Would you like a chart or visual to go with this for Instagram or an info sheet?

We have some sample weighted vest workouts below.

Book a one-on-one session with a PAUZ expert to discuss weighted vests. We will be sharing live sessions on weighted vest workouts!
  
Workout #1

Legs warm up: 2 sets

Side leg lifts x 10 repetitions each side

Body weight squats x 10 repetitions (reps)

3 sets of 12-15 reps slow and controlled:

• Weighted vest squat
• Weighted vest reverse lunge with a med ball rotation 
• Weighted vest Romanian Deadlift
• Weighted vest side lunge
• Weighted vest side plank leg raise

Core: Plank variations (hold for 1 min.)

Workout #2

Chest and back: warm up: 2 sets

Inch worm with push up x 5 reps

Standing alternating twist with overhead press x 10 reps

3 sets of 12-15 reps slow and controlled

• Weighted vest bent over back row 
• Weighted vest slow push ups 3 sec. down 1 sec. up
• Weighted vest alternating 1 hand on floor and 1 hand (on medicine ball push up if available)
• Weight vest chest press (on ball if available)
• Weighted vest good morning

Core:
Weighted (beginner) Mountain climber, 

Weighted (intermediate) Mountain climber with twist, 

Weighted (advanced) Super slow mountain climber or with gliders