Why do I need a weight vest in my gym kit?

Thinking about adding accessories to your workout to increase your fitness level, then a weight vest is a perfect addition to your workout. Adding weight when performing body-weight exercises such as walking or running. Also increasing the intensity of an exercise making it harder to perform this accessory can be a great addition.


What is a weight vest?


The name is pretty much the description of the item, a weighted vest is simply a specially designed vest that has the space for weights to be added to increase the overall mass. Weight vests can be used to add extra weight to the body during activity such as exercise, training, running, walking and much more.


A weighted vest sits on your shoulders and has 2 adjustable straps to hold the weight vest on securely during activity.


How does a weight vest help?


A weight vest can assist in developing cardio, strength, and endurance. Adding extra weight to your vest can influence your muscle’s stress and strain during your workout encouraging growth. A weight vest can be used in a variety of different bodyweight exercises.


Just wearing the weight vest will burn calories. The added weight increases the intensity of your workouts which not only helps to develop muscles quickly but also your cardiovascular system. For example, if you were to do 25 push-ups in a weighted vest you will burn more calories than someone who does not.


How heavy should a weighted vest be?


A weighted vest should not weigh more than 20 per cent of your body weight according to research it is suggested you should be around 10-15 per cent. As a beginner, it is suggested you start lighter and work up to a higher weight. If you were to buy one of our heavier weights vests the weights are fully removable and you would be able to add and remove weight as you would like.

What exercises can I perform in a weight vest?


You can add this to your regular fitness routine if you are going on a run or bodyweight exercise you would do the same with the addition of the weight vest. You can include this in other agility exercises to improve cardio capacity, endurance, and overall strength. A weighted vest is an ideal solution for people who are out of shape and looking to gently increase calorie burn while avoiding high-intensity exercise.


Top 4 weighted vest exercises-


Upright row- 

Stand with your feet shoulder-width apart and hold the vest shoulder straps with an overhand grip, arms hanging.

Pull the vest up to your chest, elbows high to work your shoulders and upper back at the same time.



Switch to your upper body by grabbing a bar with an overhand grip and hanging at arm’s length.

Squeeze your shoulder blades together to pull yourself up until your chin crosses the bar. Pause, then lower down.



Stand with your feet shoulder-width apart.

Bend your hips and knees to lower your body.

When your thighs become parallel to the ground, engage your thighs and glutes to return to standing.

Keep your centre of gravity between your heels. Your heels should remain in contact with the ground for the entire movement.

Keep your torso straight as you lower yourself.


Jump Lunge

Start by getting your heart rate up.

With your arms in sprinting position, lunge forward until your knee almost touches the ground.

Then jump into the air, switching legs so you land in a lunge with the opposite leg forward. Repeat.

To find more on our weight vest you can click here.

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Billie Harrison

Digital Marketing and Social media Senior Advisor at JLL Fitness

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