How to Use Weighted Vests for Weight Loss? (Effective Way)

Weighted vests are the newest trend that you should consider for an effective weight loss. Whether you are going for Crossfit training or just your usual weight training, a weighted vest will help you in pushing your initial workout to the next level.

You might now be wondering that what does a weight vest do?

Well, weighted vest benefits your entire body in the fact that it turns even the easy workouts into resistance exercise.

It simply challenges your body to go beyond its capabilities. It turns your simple workout into a productive one.

Weighted vests can help you in enhancing calorie burn, building stamina and increasing fat loss. The main purpose of a weighted vest is to add weight to your body so that you workout with a weight that is over and above your own body weight.

Weighted vests allow you to improve the strength, power, and acceleration of your core.

Some people have a notion that only professional athletes can benefit from using a weighted vest. This is however not true. Even if you’re not a professional athlete, you can still carry out your day-to-day activities with a weighted vest and you’ll see noteworthy results.

Wearing a weighted vest, while doing the daily chores and you can see yourself getting a free calorie burning therapy. The best part is you don’t even have to go to a gym or fitness center to get in shape. Just invest in the right weighted vest and work out in the comfort of your own home.

In our opinion, this is by far the most inexpensive, yet effective way of keeping your body healthy and in the right shape.

Having said this, if you are still unsure whether to invest in a weighted vest or not, read on to find out weighted vest benefits.

Weighted vest

What does a weight vest do?

1. Burns fat at a faster rate

You can intensify your workouts simply by using a weighted vest. This will burn the fat at a relatively faster rate and will give you a lean body in a short span of time. The simple cardio exercises like running or walking can be made ten times more effective by wearing a weighted vest.

2. Improves core and muscle strength

Wearing a weighted vest makes even the simplest of body movements a lot more difficult to do. When you exercise with a weighted vest on, you feel a burn in your core region. This will improve your core and muscle strength over time.

3. Benefits the Cardiovascular system

Adding a weighted vest even while doing the day to day activities increases your heart beat significantly. As a result, your ability to consume oxygen will also increase. This will be beneficial for your heart and your lungs.

4. Makes your workout versatile

You can turn your regular boring workouts into exciting ones simply by adding weighted vests to them. They will make your workouts more versatile and will add a fun factor to them.

5. Increases endurance and resistance

Challenging your body to do more than what it is capable of, is the best way to increase your body’s endurance and resistance. With time, your body will be capable of doing those things which earlier you found very difficult to do.

By this time, we’re sure that we have pretty much convinced you into investing in a weighted vest. If that’s the case, let’s move ahead and tell you how to use a weighted vest and also how to wear it.

Here are 6 Effective Tips to Burn More Fat on a Treadmill and Stay Healthy

How to use weighted vests :

Wearing a weighted vest

There is no particular way of using a weighted vest. As we said earlier, weighted vests are meant to make your workouts versatile. So, you can use them for different purposes. With weighted vests, the possibilities are endless. You can make your workouts as dynamic as possible.

Let’s go and discuss how to use weighted vests for different purposes below:

1. Use weighted vests for weight training

Weight training is meant to develop the strength and size of skeletal muscles. Weight training itself may prove to be challenging for beginners.

So, you first need to get used to weight training. With more and more practice, you will feel that your body is ready to take up more challenges.

This is the right time to introduce weighted vests in your weight training regime. Try doing squats, leg presses, lunges, push-ups, bench presses, and similar exercises while wearing a weighted vest.

In the beginning, you may follow the routine given below:

  • 20 weighted vest squats.
  • 20 weighted vest lunges.
  • 20 weighted vest reverse lunges.
  • 20 weighted vest push-ups.
  • 20 weighted vest pull-ups.

Repeat this circuit thrice. Add more exercises to this circuit as and when you feel that your body is ready to take up more challenges.

2. Use weighted vests for walking

By using weighted vests while walking, you can make your body ten times more challenging. You can wear it while going for walks around your neighborhood, or to the park or wherever you may feel like. Take care that you should not use it after dinner.

3. Use weighted vests for running

Running is another easy way of burning calories. This easy way can be made challenging one with the use of a weighted vest that is suitable for running. You can go for running early in the morning with a weighted vest on and see your body get in shape. It will also benefit your cardiovascular system (as mentioned earlier).

Also read: 5 Things Daily Running Does To Your Brain (Shocking!)

4. Go for cycling with a weighted vest

Cycling is a fun way of doing a whole body workout. It engages your entire core, the muscles of your hands and legs. Cycling itself is very effective in burning calories.

Adding a weighted vest while cycling burns your body fat at an even faster pace.

5. Try weight lifting with a weighted vest 

A weighted vest is also suitable for weight lifters because it can intensify their weight lifting sessions. Try lifting a weight with a weighted vest. In this manner, your strength and muscle endurance will increase ten folds.

Needless to say that it will be way more challenging for you in the beginning, but you’ll get through it eventually.

6. Use a weighted vest while doing day-to-day chores

If you don’t have enough time to do any of the above exercises because of your busy schedule, don’t worry. You can still get your body looking lean and perfect just by wearing a weighted vest while doing your routine chores.

Try doing your laundry or cleaning your home with your weighted vest on. In this manner, you will not even require to take the time out to exercise.

Note: If you are a beginner, start with the lightest weight that you think your body would be able to handle. Don’t jump directly into the heavier vests because that might not turn out to give you positive results. That will, in turn, do more bad than good.

How to wear weighted vests:

Weighted vests should preferably be worn over your usual clothes. Wearing them under your clothes may make you uncomfortable while working out.

Choose some loose fitted clothes to wear under your weighted vest. In this manner, you will feel utmost comfort while working out.

Most of the weighted vests come with instructions on how to assemble it and how to wear it correctly. The instructions obviously differ from vest to vest. Make sure that you follow all the instructions mentioned in the guide. The guide will tell you which strap will go just where.

Also, keep in mind that you wear a well-fitted pair of shoes with enough padding and cushioning for utmost comfort. Choose a loosely fitted outfit while wearing a weighted vest.

Another thing that you need to keep in mind is that you cannot keep the weighted vest on for an entire day even if it is the lightest vest available in the market.

Weighted vests, even the lightest ones, if kept on for a long period of time may make your muscles sore, and cause tiredness in your back, hands, and legs.

Make sure to take it off as soon as you feel that your muscles are hurting. If you have problems related to the spine, it is better to consult a doctor before using a weighted vest.

The video below shows how to wear a weighted vest underneath a shirt.

How to Wear a Weight Vest Under a Shirt : Weightlifting & Fitness


So, that was pretty much your guide on how to use weighted vests. We are sure that after reading this, you will get a rough idea about what does a weight vest do.

Before you start investing in a vest, know your body well. You should be aware of what your body requires and how much weight will it be able to handle.

Choose those exercises that you love to do. Do not force yourself into doing anything that you don’t like to do. Anything forced will not reap the desired results. If you will take care of your body, you will definitely see miraculous results.

About Gaurav Dhir

Gaurav Dhir, B. Tech, PGDCM is an engineer and MBA by training. A fitness aficionado, Gaurav follows a strict diet and exercise regimen to keep himself vigorously active. He loves playing sports and being outdoors. Gaurav is responsible for the health and wellness of 4 generations including his son, elderly parents and very elderly grandparents.