Workout Tips

Can a weight vest make you stronger and build muscle

What is a weight vest?

Weight vests are a great piece of training equipment generally made from heavy duty vinyl, they are worn over the torso, providing varying amounts of resistance depending on the weight of the vest. Most are designed so you can add or remove weight from them to increase or decrease the overall weight of the vest, which can help when varying exercise. They are very flexible in use and allow you full range of movement, they are often used in exercises such as: push ups, pull ups, runs, burpees, rope climbs, sit ups and many others. The weighted vest is perfect for bodyweight exercises and gives you a way to increase the intensity on the workout.

Before getting started

Some things to think about before using a weight vest:

Your current health
If you have any longterm conditions or injuries it would be good to first speak to your doctor or physician before training with a weight vest.

Your overall fitness level
You shouldn’t start with a fully loaded weight vest allow your body time to get used to it and increase the weight as you do, the last thing you want is to injure yourself.

What are the benefits of training with a weight vest? ⠀

Increase strength
Using a weigh vest during your workout will put your muscles under more stress than normal which will help you to improve your overall strength.⠀ ⠀

Improve your aerobic endurance
Wearing a weight vest during cardio workouts such as jogging tire you out quicker which will improve your aerobic endurance.

Help you to lose weight
Wearing a weight vest during your workout will make your body work harder this in turn will mean you need to get more oxygen into your system and to your muscles, this process will burn more calories due to the increased intensity. Wearing a weight vest can speed up and improve your weight loss goals.⠀

Improves your cardiovascular system
The effect wearing a weight vest has on your heart rate and intake of oxygen through training improves your cardio system which helps you when lifting weights.

Strengthens your core
The added weight during exercises helps to build your core more than without a weighted vest.

Musculoskeletal system
The additional weight puts your body under more stress to support it this which will start building extra muscle to support this but it will also start to strengthen your bones and connective tissue, which can help in avoiding injuries.


What exercises can you do with a weighted vest?

This is a great example of the flexibility when using a weighted vest, they work great with any kind of bodyweight exercise or cardio exercises like jogging or when working your core. Try wearing a weighted vest when planking to take it to a whole other level! The most well known vest workout is the ‘Murph’ which was named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y who was killed in Afghanistan on June 28th, 2005. This was one of his favourite exercises that he named ‘Body armour’ but forever on it is now the Murph to remember and honour a focused warrior and war hero.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run