Weighted Vest Workouts: Top Exercises for Strength and Endurance

Adding a weighted vest to your workouts is one of the most effective ways to challenge your body and elevate your fitness routine. By providing added resistance, a weighted vest pushes your muscles harder, improves endurance, and delivers quicker results. Whether you’re new to weighted vest workouts or looking to upgrade your fitness plan, these exercises will help you build strength and endurance effectively.

This guide features a variety of workouts tailored for both beginners and advanced users, making it the perfect starting point for anyone ready to embrace the challenge.

Why Use a Weighted Vest?

Weighted vests are versatile fitness tools that add resistance to your body weight. They intensify basic exercises, transforming them into powerful strength and endurance-building movements.

Benefits:

Enhanced muscle engagement.
Improved cardiovascular and respiratory fitness.
Boosted calorie burn.
Increased bone density and overall resilience.

Before diving into the exercises, ensure your weighted vest fits snugly and the weight is evenly distributed. For beginners, start with a lighter load to allow your body to adapt.

Weighted Vest Workouts for Beginners

These exercises are perfect for those just starting with weighted vest training.

1. Weighted Vest Walking

A simple yet effective way to ease into weighted vest workouts. Walking with added resistance strengthens your lower body and improves endurance.

How To: Wear the vest and maintain a steady pace for 20–30 minutes.
Pro Tip: Add incline walking to target your glutes and calves.

2. Bodyweight Squats

Squats are a staple strength-training exercise that becomes even more effective with a weighted vest.

How To:

Stand with feet shoulder-width apart.
Lower your body into a squat position while keeping your chest lifted.
Push through your heels to return to standing.

Reps: 3 sets of 12–15.
Muscles Targeted: Quadriceps, hamstrings, glutes, and core.

3. Incline Push-Ups

Weighted incline push-ups are a great entry point for building upper-body strength.

How To:

Place your hands on a stable elevated surface, like a bench.
Lower your body until your chest is close to the surface.
Push back up to the starting position.

Reps: 3 sets of 10–12.
Muscles Targeted: Chest, shoulders, triceps.

Weighted Vest Workouts for Intermediate and Advanced Users

These exercises are designed for those ready to push their limits and maximize results.

4. Weighted Vest Running

Running with a weighted vest amplifies cardio and lower-body strength.

How To:

Wear the vest and maintain a steady pace for 20–40 minutes.
Gradually increase speed or distance as you adapt.

Benefits: Improved cardiovascular performance and muscular endurance.

5. Plyometric Box Jumps

This explosive movement builds power and coordination while strengthening your lower body.

How To:

Stand in front of a sturdy box or platform.
Jump onto the box, landing softly with both feet.
Step or jump back down.

Reps: 3 sets of 8–10.
Muscles Targeted: Glutes, quads, hamstrings, and calves.

6. Weighted Vest Pull-Ups

Pull-ups with a weighted vest are excellent for developing upper-body strength.

How To:

Grip a pull-up bar with palms facing forward.
Pull your body up until your chin clears the bar.
Lower yourself back down with control.

Reps: 3 sets of 6–8.
Muscles Targeted: Back, shoulders, and arms.

Full-Body Weighted Vest Workouts

Combine these movements for a balanced workout that targets multiple muscle groups.

7. Burpees with a Weighted Vest

Burpees are already intense, and a weighted vest takes them to the next level.

How To:

Start in a standing position.
Drop into a squat, place your hands on the ground, and kick your legs back into a plank.
Perform a push-up, jump your legs forward, and leap into the air.

Reps: 3 sets of 8–10.
Benefits: Combines cardio, strength, and explosiveness.

8. Weighted Vest Deadlifts

Use body weight and the vest to perform deadlifts, a foundational strength exercise.

How To:

Stand with feet shoulder-width apart.
Lower your torso while keeping your back straight.
Return to standing by engaging your glutes and hamstrings.

Reps: 3 sets of 12–15.
Muscles Targeted: Hamstrings, glutes, lower back, and core.

Endurance-Focused Workouts

For those aiming to build stamina and endurance, these exercises are ideal.

9. Stair Climbing with a Weighted Vest

Climbing stairs with a weighted vest strengthens your legs and enhances cardiovascular health.

How To: Use a staircase or stepmill and maintain a steady pace for 15–20 minutes.
Tip: Avoid leaning forward; keep your posture upright.

10. Weighted Vest Planks

Adding a weighted vest to your planks increases core activation.

How To:

Start in a plank position with your forearms on the ground.
Hold the position for as long as possible while keeping your back straight.

Duration: 3 sets of 30–60 seconds.
Benefits: Builds core strength and stability.

Safety Tips for Weighted Vest Training

Start Light: Begin with 5–10% of your body weight and gradually increase.
Warm-Up and Cool Down: Always prepare your body with dynamic stretches and follow up with recovery exercises.
Maintain Proper Form: Avoid overloading your vest to prevent injury.
Listen to Your Body: If you experience discomfort, reduce the weight or intensity.

Conclusion

Weighted vest workouts are a fantastic way to build strength and endurance, no matter your fitness level. By incorporating a variety of exercises, from walking and squats to burpees and pull-ups, you can create a well-rounded fitness routine that challenges your body in new ways.

The versatility of a weighted vest allows for endless possibilities, ensuring that your workouts stay fresh, exciting, and effective. So, strap on your vest and get ready to elevate your fitness game!