Full Body Weight Vest Workout - A Beginners Guide To Weight Vest Training

By Chris Gowen: 

I started my journey into weight vest training when I was working long hours and my gym sessions were suffering from it.  I got my first weight vest and would complete workouts in my living room before or after work.  My only expectation was to maintain my fitness level and keep my weight in check, but to my surprise I actually made gains.  On the days I did get into the gym I found that I was stronger and more explosive.  From that point on I knew that my weight vest would be a permanent fixture in my training arsenal.  

Weight Vest build strength, boost endurance, and burn more calories without adding hours to your gym time? This simple wearable tool can transform your workouts. In this article, I'll dive into its many benefits, and give you practical tips to incorporate it into your exercise regimen safely and effectively.

What Is a Weight Vest?

A weight vest is exactly what it sounds like: a vest you strap on that’s loaded with extra weight.  The added pounds increase the intensity of your exercises, making every move—from push-ups to running—more challenging and rewarding.

Whether you’re a beginner looking to elevate things or a seasoned athlete chasing new gains, this wearable resistance tool delivers a workout that hits every muscle group, boosts endurance, and torches calories—all without stepping foot in a gym and can be done anywhere.

You know that I'm partial to the Directional Force Centurion Weight Vest, but just make sure that whatever vest your using is secured tightly to your torso.  You don't want the vest flopping around during dynamic movements because this can cause injury.  

Who Benefits From Weight Vest Training?

Weight vests aren’t just for military drills or CrossFit champs—they’re for anyone who wants more from their workout. Think of them as your personal gravity amplifier. By adding 5 to 50 pounds of evenly distributed weight across your torso, they turn everyday movements into resistance training gold. Studies—like one from the Journal of Strength and Conditioning Research—show that wearing a vest can crank up calorie burn, improve cardiovascular health, and even build endurance. Plus, they’re versatile: slip one on for a walk, a run, or a bodyweight circuit, and suddenly you’re working harder without overhauling your routine.

I strive to stay in a calorie deficit to insure that I keep my weight in check.  Staying in a calorie deficit is simply burning more calories than you take in.  That can be a challenge for me because I love to chow down 🙂.  I do this with high intensity training in my rig, but I also found that throwing on my weight vest when I'm doing my chores around the house or just working in the office helps me burn more calories from the added resistance and achieve my deficit goals for the day. 

Why You Need To Be Weight Vest Training

Why make your workout harder? Because the payoff is worth it. Here’s how weight vest training can elevate your fitness game:

1. Increased Strength and Endurance

When you slip on a weight vest, your muscles have to work overtime to perform the same movements. This extra resistance ramps up muscle activation, leading to greater strength and endurance over time. Research shows that training with added weight can boost muscular power and stamina—perfect for anyone aiming to level up their physical prowess.

2. Enhanced Cardiovascular Fitness

Cardio lovers, this one’s for you. Wearing a weight vest during activities like running or cycling forces your heart and lungs to work harder. The result? Improved cardiovascular health and stamina. Studies have linked weight vest training to increases in VO2 max—a key measure of aerobic fitness—making it a smart addition to your heart-pumping routines.

3. Weight Loss

More intensity means more calories burned, and that’s where weight vests shine for weight loss. By amplifying the effort required for each exercise, you torch extra calories in the same amount of time. Plus, the muscle you build boosts your metabolism, helping you burn more even when you’re at rest.

4. Improved Bone Density

Weight-bearing exercises are a proven way to strengthen bones, and a weight vest takes it up a notch. The added load puts healthy stress on your skeleton, stimulating bone growth and helping to ward off osteoporosis. It’s a proactive step toward stronger, healthier bones as you age.

5. Better Athletic Performance

Athletes swear by weight vests to mimic the demands of their sports. Basketball players might use them to improve their vertical leap, while runners build leg strength for speed. Whatever your game, training with a weight vest can sharpen the specific skills you need to excel in.

How to Use a Weight Vest Safely

Ready to give it a try? Before you strap on that vest, keep these tips in mind to stay safe and get the most out of your workout:

• Start Light: Begin with a vest thats not to heavy for your fitness level—think 5-10% of your body weight—and increase gradually as you get stronger.  
• Prioritize Form: Proper technique is crucial with added weight. Poor form can strain joints or lead to injury, so focus on nailing each movement.
• Listen to Your Body: Feeling pain or unusual discomfort? Stop and reassess. It’s better to ease in than to push too hard and sideline yourself.
• Pick the Right Exercises: Stick to compound moves like push-ups, squats, and lunges. 

 

Disclaimer: Consult a doctor before starting any new exercise program, especially with added weight, or a weight vest to ensure that your healthy enough to workout.  

Full Body Weight Vest Workout

This 20-minute circuit is designed to hit every major muscle group—legs, core, chest, back, and shoulders—while keeping your heart rate pumping. Grab a vest (start with 10-20% of your body weight if you’re new to this) and let’s go. Do each move for 45 seconds, rest for 15 seconds, and repeat the circuit 3-4 times. Rest 1-2 minutes between rounds or longer if needed.  Don't over do it at first because you will get stronger and increase your endurance over time if you stay disciplined with your training.  

A Good Starting Point:

Here’s a beginner-friendly routine to kick things off. Adjust the weight and reps to match your fitness level:

• Warm-Up: 5 minutes of light cardio (jogging in place, jumping jacks, etc.)
• Push-Ups with Weight Vest: 3 sets of 10 reps
  
• Squats with Weight Vest: 3 sets of 15 reps
  Build those quads and glutes with every controlled drop. 
• Lunges with Weight Vest: 3 sets of 10 reps per leg
  
• Plank with Weight Vest: 3 sets of 30 seconds
  Engage your core and hold strong against the added challenge.
• Calf Raises: 3 sets of 20 reps 
• Cool-Down: 5 minutes of stretching
  Ease out those muscles and keep flexibility in check.

Rest for 60-90 seconds between sets, and hydrate like a champ.

 Advanced Variation:

1. Weighted Squat Jumps
   Target: Quads, Glutes, Calves, Core
   Stand with feet shoulder-width apart, vest snugly fastened. Lower into a squat, then explode upward into a jump, landing softly. The added weight makes your lower body work overtime, while the explosive move spikes your heart rate. “Keep your chest up and land with control,” Carter advises.
2. Push-Ups with a Twist
   Target: Chest, Shoulders, Triceps, Core
   In a plank position, vest on, perform a push-up. At the top, rotate your body into a side plank, lifting one arm skyward, then return and repeat on the other side. The vest amps up the resistance, and the twist carves your obliques.
3. Lunge Walks
   Target: Quads, Hamstrings, Glutes, Core
   Step forward into a lunge, keeping your front knee over your ankle and back knee hovering above the ground. Alternate legs as you “walk” forward for 45 seconds. The vest’s weight forces your legs and core to stabilize with every step.
4. Plank to Shoulder Tap
   Target: Core, Shoulders, Chest
   Hold a plank, hands under shoulders, vest adding pressure. Tap your right hand to your left shoulder, then switch, keeping hips steady. “Fight the wobble,” says Carter. “That’s your core getting stronger.”
5. Vest-Powered Mountain Climbers
   Target: Core, Shoulders, Cardio
   From a plank, drive your knees toward your chest as fast as you can. The vest turns this cardio classic into a full-body burner, taxing your abs and upper body.  Warning: These can be an ass kicker.  

Tips to Maximize Your Vest Game

• Start Light: If you’re new to weighted vests, begin with 5-10 pounds. Build up as your strength and stamina grow.
• Form First: The extra weight can throw off your balance—focus on technique to avoid strain.
• Mix It Up: Wear your vest for Rucks, or even stair climbs to keep things fresh. Wear it when you mow or vacuum.  
• Listen to Your Body: Feel a tweak? Drop the vest and rest. It’s about progress, not punishment.

The Payoff

It will take discipline and fortitude but after a few weeks of these workout variations, expect to feel stronger, more explosive, and leaner. The vest doesn’t just build muscle—it revs your metabolism and challenges your endurance, making every move count.  Now, grab your vest and get your ass moving - We got gains to make 💪🏼💪🏼