4 Basic Exercises Using a Weight Vest

In my opinion, one of the most overlooked pieces of exercise equipment is a weight vest. They are versatile, easy to use, and are excellent for taking a stale exercise routine to the next level.

1. Weight Lifting
Increase the intensity of your weightlifting routine with a weight vest can mean the difference between building an isolated muscle group to a full body workout, which is the way to go if you play sports or are just looking to build functional muscle strength. Adding a weight vest to your routine is also a great way to introduce enough variation needed for muscle growth and strength. Some weightlifting exercises that can be done with a weight vest are dumbell lunges, dumbell squats, and kettlebell deadlift just to name a few.

2.  Running

Running with a weight vest is rapidly becoming a growing trend. And for good reason, the extra load of weight increases oxygen uptake, as well as a higher lactate threshold, which is the point that lactic acid accumulates in the blood during exercise. Another benefit is that after several weeks of running with a weight vest, the body will adapt to the greater load which will help the runner feel lighter and run more efficiently when running without the vest. When using a weight vest for running it's best to start light so as not to overwhelm the joints and cardiovascular system.

3.  Climbing

Using a weight vest while rock climbing is a great way to challenge muscles that are important for climbing such as forearms, shoulders, and oblique abdominal muscles. A weight vest is the logical way to add resistance when climbing, because it doesn't get in the way. Hands and arms are left free to climb. And of course, a weight vest can be worn when actually climbing rocks, but will more often be used in simulated rock climbing, such as indoor climbing,  as a way to build cardio, strength, flexibility and overall stamina.

5. Sport Specific Exercises

From baseball, to basketball and everything in between, sport specific exercises are a necessary component for developing precision in your athletic training regimen. An exercise routine can be taken up a notch by adding a weight vest. The added resistance can help athletes build stamina, and explosiveness, giving them a competitive edge over their opponent. Some popular sport specific exercises that can be done with a weight vest are sprints, lunges, and plyometric style exercises like box jumps and burpees.

These are just a few areas where a weight vest would make sense. If you would like to develop your own weight vest workout routines start with light weight, maybe 10 lbs. and gradually increase weight to avoid injury.

A Guide for Weight Vest Training

If you want to quickly see results from your training regimen, try using a weighted vest. I've heard many claims of athletes breaking away from a plateau in training performance by including a weight vest in their routine. Using a weight vest can help you increase speed, endurance and all around body conditioning.

What is a Weight Vest? A weight vest is just what it sounds like. It is a vest filled with weights designed to give you additional resistance while training. Most weight vest have adjustable straps that help keep the vest fitted to your torso.

How Do I Train With a Weight Vest? - You can intensify almost any exercise routine by wearing a weight vest. Typical weight vest training can be done with exercises such as walking, running, rope-jumping, bike riding, core strengthening, plyometrics, and climbing.

How Much Weight Should I Start With? -  To avoid putting to much pressure on your joints and risking injury it is best to start light and gradually work you way up to a heavier weight. The great thing about weight vests is that they almost always allow you to add and remove weight. I would suggest starting with 10 lbs or less until you feel comfortable with that weight before adding more weight.

Does Training with a Weight Vest Really Work? Yes it does! Weight vest are excellent for developing speed, explosiveness and acceleration. Recent studies involving test groups showed significant results in as little as four weeks from using weight vests. In addition to increasing athletic ability a weight vest can also help give desirable cardiovascular benefits as well. The added resistance increases heart rate and breathing, which can strengthen the lungs and an athlete's VO2 Max.