
Not all resistance training needs to be done with weight in your hands. Weighted vests are a versatile and effective way to add resistance to your workouts, helping you build strength, improve endurance, and burn more calories.
Incorporating a weighted vest into your exercise routine can enhance almost any exercise, challenge your body, and help you unlock new goals for yourself.
In this article, we will cover 13 weighted vest exercises that can be easily added to your workouts:
- Weighted vest push-ups
- Weighted vest squats
- Weighted vest lunges
- Weighted vest pull-ups
- Weighted vest plank
- Weighted vest step-up
- Weighted vest mountain climbers
- Weighted vest burpees
- Weighted vest deadlifts
- Weighted vest box jumps
- Weighted vest Russian twists
- Weighted vest high knees
- Weighted vest bear crawls
We will provide detailed instructions on how to perform each exercise, along with pro tips to help you get the most out of your weighted vest workouts. We'll also discuss the benefits of training with a weighted vest and share sample weighted vest workout routines to get you started.
Letโs dive in to break down each exercise and the benefits of weighted vest training for lifters across disciplines and experience levels.
Table of Contents
13 Best Weighted Vest Exercises
Upper- and lower-body weight vest training can be a game-changer for your fitness routine, no matter the type of lifting you do or the goals you have in mind.
Adding a weighted vest to your workouts can help increase the intensity, boost calorie burn, and improve overall strength and endurance, which can all carry over to your sport or discipline of choice.
1. Weighted Vest Push-Ups
Weighted vest push-ups turn traditional push-ups up to 11 by adding extra resistance, which helps to increase upper body strength and muscle mass. This compound exercise targets the chest, triceps, shoulders, and core, making it a versatile addition to any workout routine.
How to Do Weighted Vest Push-ups
- Put on your weighted vest and ensure it fits snugly.
- Get into a standard push-up position with your hands slightly wider than shoulder-width apart.
- Keep your body in a straight line from head to heels, engaging your core.
- Lower your body by bending your elbows until your chest is just above the ground.
- Push through your hands to return to the starting position.
Pro Tip
To increase the challenge, try elevating your feet on a bench or step. This variation, known as the decline push-up, places more emphasis on the upper chest and shoulders. Keep your core engaged and maintain proper form to avoid straining your lower back.
2. Weighted Vest Squats
Weighted vest squats are a full-body exercise that primarily targets the quadriceps, hamstrings, and glutes.
By adding a weighted vest, you increase the resistance, making your leg and core muscles work harder to maintain stability throughout the movement.
How to Do Weighted Vest Squats
- Put on your weighted vest and adjust it for a snug but comfortable fit.
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Keep your chest upright and your core engaged.
- Bend your knees and lower your hips, as if you were sitting in a chair, until your thighs are parallel to the ground or slightly lower.
- Push through your heels to return to the starting position, fully extending your hips and knees.
Pro Tip
To ensure proper form and avoid knee injuries, make sure your knees track in line with your toes as you squat down. Avoid letting your knees cave inward. Engage your glutes and push your knees outward slightly, which can help maintain knee alignment and stability.
3. Weighted Vest Lunges
The weighted vest lunge is an excellent lower body exercise that targets the quadriceps, hamstrings, and glutes while also engaging the core for stability.
Adding a weighted vest increases the intensity of the exercise and helps to improve overall strength, balance, and coordination.
How to Do Weighted Vest Lunges
- Put on your weighted vest and ensure a secure fit.
- Stand tall with your feet hip-width apart and your hands on your hips or hanging by your sides.
- Take a step forward with one leg, keeping your torso upright.
- Lower your body until your front knee forms a 90-degree angle and your back knee is just above the ground.
- Push through your front heel to return to the starting position.
- Repeat with the other leg, alternating legs for the desired number of reps.
Pro Tip
To prevent injury and maintain balance, focus on keeping your front knee in line with your toes and avoid letting it extend past your toes when lunging.
If you're struggling with balance, try performing the exercise next to a wall or using a sturdy object for support.
To further challenge yourself, incorporate walking lunges or reverse lunges into your routine.
Are you a female looking for a weighted vest that fits your body properly? Check out our top picks for the best womenโs weighted vests.
4. Weighted Vest Pull-Ups
The weighted vest pull-up is an advanced upper body exercise that targets the back, shoulders, biceps, and forearms.
Adding a weighted vest increases the resistance, making it more challenging and effective for building strength and muscle mass.
How to Do Weighted Vest Pull-ups
- Put on your weighted vest and adjust it for a snug fit.
- Grasp a pull-up bar with an overhand grip, with your hands slightly wider than shoulder-width apart and your palms facing away from you.
- Allow your body to hang fully extended, engaging your core to prevent swinging.
- Pull yourself up by bending your elbows and retracting your shoulder blades until your chin is above the bar.
- Lower yourself back down with control, extending your arms fully.
Pro Tip
If you struggle with standard pull-ups, start by performing assisted pull-ups using a resistance band or an assisted pull-up machine to build your strength.
To increase the challenge and target different muscle groups, try varying your grip width, using a mixed grip (one hand in an overhand position and the other in an underhand position), or performing chin-ups with an underhand grip.
5. Weighted Vest Plank
The weighted vest plank is a powerful core exercise that strengthens the entire abdominal region, lower back, and shoulders.
Adding a weighted vest to the traditional plank exercise increases the resistance, making your core work harder to maintain stability and proper form.
How to Do Weighted Vest Plank
- Put on your weighted vest and adjust it for a comfortable but secure fit.
- Get into a plank position with your forearms on the ground, your elbows directly under your shoulders, and your feet hip-width apart.
- Keep your body in a straight line from head to heels, engaging your core and glutes.
- Hold the position for as long as you can, maintaining proper form and steady breathing.
Pro Tip
To prevent lower back strain and maintain proper form, avoid arching or sagging your back during the plank. If you find it challenging to hold the plank position with a weighted vest, start by mastering the bodyweight plank and gradually increase the duration before adding extra weight.
To add variety and challenge your core in different ways, try side planks, reverse planks, or plank-to-push-up variations.
6. Weighted Vest Step-Ups
The weighted vest step-up is an effective lower body exercise that targets the quadriceps, hamstrings, and glutes, while also engaging the core for balance and stability.
Adding a weighted vest increases the difficulty of the exercise, helping to improve leg strength and overall functional fitness.
How to Do Weighted Vest Step-Ups
- Put on your weighted vest and ensure a secure fit.
- Stand in front of a sturdy bench, box, or step that is knee-height or slightly lower.
- Place one foot on the bench, keeping your chest upright and your core engaged.
- Push through your front heel to step up onto the bench, fully extending your front leg.
- Lower yourself back down, controlling the movement with your front leg.
- Repeat with the other leg, alternating legs for the desired number of reps.
Pro Tip
One thing to think about as you do step-ups is to engage your glutes and hamstrings as you push through your heel.
To increase the challenge and further work your glutes, try adding a knee drive at the top of the movement by lifting your trailing leg toward your chest.
7. Weighted Vest Mountain Climbers
Weighted vest mountain climbers are dynamic, high-intensity exercises that target the core, hip flexors, and shoulders while providing an excellent cardiovascular workout.
Adding a weighted vest increases the difficulty and resistance, helping to boost calorie burn and build muscular endurance.
How to Do Weighted Vest Mountain Climbers
- Put on your weighted vest and adjust it for a snug fit.
- Start in a high plank position with your hands placed directly under your shoulders and your feet hip-width apart.
- Engage your core and keep your back flat.
- Bring one knee towards your chest as quickly as possible without allowing your hips to rise or twist.
- Quickly switch legs, driving the other knee towards your chest as you extend the first leg back.
- Continue alternating legs, maintaining a steady pace and proper form.
Pro Tip
To ensure you get the most out of this exercise, focus on maintaining a strong, stable core and keeping your hips level throughout the movement.
If you need to decrease the intensity, slow down the pace or perform the exercise with your hands elevated on a bench or step.
To increase the challenge, try adding a twist to target the obliques or performing cross-body mountain climbers by bringing your knee toward the opposite elbow.
Looking for more cardio exercises you can do alongside your powerlifting training? Check out the best cardio exercises for powerlifters.
8. Weighted Vest Burpees
Weighted vest burpees are high-intensity, full-body exercises that combine strength, cardio, and agility training.
Adding a weighted vest increases the challenge and the overall effectiveness of the exercise, making it a powerful addition to any workout routine.
How to Do Weighted Vest Burpees
- Put on your weighted vest and ensure a secure fit.
- Stand with your feet shoulder-width apart.
- Squat down and place your hands on the ground in front of you, shoulder-width apart.
- Jump your feet back, landing in a plank position while keeping your body straight and your core engaged.
- Perform a push-up, lowering your chest to just above the ground before pushing back up.
- Jump your feet forward to return to the squat position.
- Explosively jump straight up, extending your arms overhead as you do so.
- Land softly and immediately move into the next repetition.
Pro Tip
To maintain proper form and prevent injury, be sure to keep your core engaged throughout the entire movement, especially during the plank and push-up phases.
If you need to modify the exercise, try stepping your feet back and forth instead of jumping, or try eliminating the push-up.
To increase the challenge, perform a tuck jump at the end of each burpee, bringing your knees up toward your chest as you jump.
9. Weighted Vest Deadlifts
Weighted vest deadlifts are excellent compound exercises that target the hamstrings, glutes, lower back, and core.
Adding a weighted vest to the traditional deadlift increases the resistance and engages your upper back and shoulders to a greater extent, providing a more complete full-body workout.
How to Do Weighted Vest Deadlifts
- Put on your weighted vest and adjust it for a snug but comfortable fit.
- Stand with your feet hip-width apart and hold a pair of dumbbells or a barbell in front of your thighs, palms facing your body.
- Engage your core and maintain a slight bend in your knees.
- Hinge at your hips and lower the weights toward the ground, keeping your back straight and your shoulder blades retracted.
- Push through your heels and return to the starting position, extending your hips and knees fully.
Pro Tip
Keep the weights close to your body throughout the entire movement to ensure proper form and prevent injury and avoid rounding your back. Engage your lats and imagine “squeezing” a pencil between your shoulder blades to maintain a stable upper back.
To further target the hamstrings, try performing Romanian deadlifts by maintaining a more significant bend in your knees and focusing on the hip hinge.
10. Weighted Vest Box Jumps
Weighted vest box jumps are plyometric exercises that help to improve lower body power, agility, and overall athletic performance.
Adding a weighted vest increases the difficulty and resistance, promoting greater strength and muscle development in the quadriceps, hamstrings, and glutes.
How to Do Weighted Vest Box Jumps
- Put on your weighted vest and ensure a secure fit.
- Stand in front of a plyo box or sturdy bench, approximately 6-12 inches away.
- Assume a slight squat stance with your feet shoulder-width apart and your arms at your sides.
- Swing your arms and explosively jump onto the box, using your arms to help generate upward momentum.
- Land softly on the box with both feet, bending your knees slightly to absorb the impact.
- Carefully step down from the box and reset your position for the next jump.
Pro Tip
When performing box jumps, prioritize safety and proper landing mechanics to reduce the risk of injury. Always choose a stable, non-slip surface for your box or bench, and ensure that you can consistently land with both feet fully on the surface before attempting higher jumps.
To progress the exercise, gradually increase the height of the box or perform consecutive jumps with minimal rest between repetitions.
11. Weighted Vest Russian Twists
Weighted vest Russian twists are effective core exercises that target the obliques and the entire abdominal region.
Adding a weighted vest increases the resistance and challenge, promoting greater core strength and stability.
How to Do Weighted Vest Russian Twists
- Put on your weighted vest and ensure a snug fit.
- Sit on the ground with your knees bent and your feet flat.
- Lean back slightly, keeping your back straight and your core engaged.
- Lift your feet off the ground, crossing your ankles if desired, and balance on your sit bones.
- Place your hands together in front of your chest or hold a single dumbbell or medicine ball if you prefer.
- Twist your torso to the right, touching your hands or the weight to the ground next to your right hip.
- Rotate your torso to the left, touching your hands or the weight to the ground next to your left hip.
- Continue alternating sides for the desired number of reps.
Pro Tip
To ensure proper form and prevent lower back strain, focus on keeping your chest lifted and your back straight throughout the movement.
If you find it challenging to maintain balance with your feet off the ground, try performing the exercise with your feet flat on the floor.
Hold a dumbbell or medicine ball in your hands to increase the challenge, or extend your legs straight out in front of you as you twist.
12. Weighted Vest High Knees
Weighted vest high knees are dynamic cardio exercises that target your lower body, core, and cardiovascular system.
Adding a weighted vest to this exercise increases the resistance and makes it more challenging, helping to improve your overall fitness and agility.
How to Do Weighted Vest High Knees
- Put on your weighted vest and adjust it for a secure and comfortable fit.
- Stand tall with your feet hip-width apart, arms relaxed by your sides.
- Begin by lifting your right knee towards your chest, as high as possible.
- As you lower your right knee, simultaneously raise your left knee towards your chest.
- Continue alternating knees at a brisk pace, pumping your arms as you would during a sprint.
Pro Tip
Try incorporating an interval training approach to make weighted vest high knees more challenging. Perform high-intensity bursts for 20-30 seconds followed by a 10-second rest. Repeat for several rounds to increase cardiovascular endurance and calorie burn.
13. Weighted Vest Bear Crawls
Weighted vest bear crawls are full-body exercises that engage your core, arms, and legs while challenging your coordination and endurance.
Wearing a weighted vest adds resistance to this already challenging move, further increasing its effectiveness.
How to Do Weighted Vest Bear Crawls
- Put on your weighted vest and adjust it for a secure and comfortable fit.
- Begin in a tabletop position with your hands directly below your shoulders and your knees under your hips.
- Lift your knees slightly off the ground, keeping your back flat and core engaged.
- Move forward by stepping with your right hand and left foot, then your left hand and right foot.
- Continue crawling forward for a set distance or time, maintaining a steady pace and controlled movements.
Pro Tip
To enhance your weighted vest bear crawls, try varying your movement patterns. For example, you can crawl laterally or backward or even incorporate a brief pause after each step to increase core engagement and improve overall stability.
Looking for a dip belt to add more resistance to your bodyweight exercises? We have a list of the best dip belts on the market.
Benefits of Training With a Weighted Vest
Across all the different weighted vest exercises or workouts you can do, a number of benefits come from the added weight and challenge of training with one.
Increased Strength and Muscle Mass
Training with a weighted vest adds resistance to your workout, making your muscles work harder than they would during bodyweight exercises alone. This additional resistance helps to stimulate muscle growth and increase overall strength.
By challenging your body in this way, you can effectively build lean muscle mass and improve your physical performance.
Improved Cardiovascular Fitness
When you perform cardiovascular exercises like running, walking, or high-intensity interval training (HIIT) while wearing a weighted vest, your heart and lungs have to work harder to provide oxygen to your muscles.
This increased demand can help improve your cardiovascular fitness, resulting in better stamina, endurance, and overall heart health.
Enhanced Bone Density
Weight-bearing exercises, especially those that involve resistance, can help increase bone density and strength. By doing weight vest workout routines, you place additional stress on your bones, stimulating them to grow stronger and more resilient. This can help reduce the risk of fractures and osteoporosis, particularly as you age.
Better Balance and Stability
Training with a weighted vest can improve your balance and stability by forcing your body to adapt to the added weight. This requires greater engagement of your core and stabilizer muscles, which play a crucial role in maintaining balance during everyday activities and athletic performance.
The increased core strength and stability gained from weighted vest training can help prevent injuries and enhance your overall functional fitness.
Faster Progress and Greater Challenge
Wearing a weight suit for your workouts can help you break through plateaus and progress toward your fitness goals faster. The added resistance challenges your body in new ways, forcing it to adapt and grow stronger.
As you become more comfortable with the additional weight, you can gradually increase the load to continue challenging yourself. This helps you see results more quickly and keeps your workouts interesting and engaging, making it more likely that you'll stick with your fitness routine.
Sample Weighted Vest Workouts
Now that you have a HUGE list of weighted vest exercises you can incorporate into your routine, letโs look at how you can turn that into a full workout.
In many cases, you can simply add one or more weighted vest exercises to your existing routine, or you can follow a full program dedicated to weighted vest training like the samples I put together below.
Weight Vest Workout Circuit for Cardio
This cardio-focused weighted vest workout will get your heart rate up and help improve your cardiovascular endurance. Perform each exercise for the given duration, with a 30-second rest between exercises. Repeat the circuit 2-3 times for a complete workout.
- Weighted vest high knees – 45 seconds
- Weighted vest mountain climbers – 45 seconds
- Weighted vest burpees – 45 seconds
- Weighted vest box jumps – 45 seconds
Weight Vest Workout for Strength
This strength-based weighted vest workout targets multiple muscle groups, helping to increase overall strength and muscle mass. Perform the given number of sets and reps for each exercise, with a 60-second rest between sets.
- Weighted vest squats – 4 sets of 8-10 reps
- Weighted vest push-ups – 4 sets of 8-10 reps
- Weighted vest deadlifts – 4 sets of 8-10 reps
- Weighted vest lunges – 3 sets of 10-12 reps (each leg)
- Weighted vest pull-ups – 3 sets of 6-8 reps
Weight Vest Workout for Beginners
This beginner-friendly weighted backpack workout is designed to ease you into training with added resistance. Perform each exercise for the given number of reps, with a 45-second rest between exercises. Repeat the circuit 2-3 times for a complete workout.
- Weighted vest step-ups – 10 reps (each leg)
- Weighted vest squats – 30 seconds
- Weighted vest push-ups – 10 reps (elevate your hands if you canโt yet do a full push-up)
- Weighted vest lunges – 12 reps
- Weighted vest band-assisted pull-ups – 10 reps
- Weighted vest plank – 30 seconds
Weighted Vest Recommendations
If youโre convinced a weighted vest is the best thing to add to your workout program and want to get one of your own, here are a few excellent options to consider as you shop.
ProsourceFit Exercise Weighted Vest
The ProsourceFit Exercise Weighted Vest is a durable and versatile option for adding resistance to your workouts. It comes in a range of set weights, from 6-20lbs, making it a flexible option for lifters with a variety of needs and experience levels.
With adjustable straps and durable neoprene material, itโs a great option for men and women of most body types interested in weight lifting, cardio, weight loss, or general fitness.
Titan Fitness Adjustable Weighted Vest
Titan Fitness offers several adjustable weighted vest options ranging from 20-60 pounds. With a slim design, this vest allows for a full range of motion during your workouts. The weight pockets are evenly distributed across the vest, providing a balanced load for optimal comfort and performance.
This vest is an excellent option for those looking to increase the difficulty of their workouts and boost overall strength and conditioning.
Fringe Sport Tactical Weight Vest
The Fringe Sport Tactical Weight Vest is a rugged and durable option designed to withstand intense workouts. This vest is compatible with standard weight plates, allowing you to easily adjust the resistance to suit your needs. The adjustable shoulder and waist straps ensure a secure and comfortable fit.
With its military-inspired design, this vest is an excellent choice for those seeking a tough, functional, and adjustable weighted vest for their training.
Frequently Asked Questions
How Heavy Should My Weighted Vest Be?
Choose a vest around 5-10% of your body weight to start. As you grow stronger, gradually increase the weight. Ensure it doesn't compromise your form or cause discomfort. The right weight challenges you without hindering movement.
What Happens to Your Body If You Wear a Weighted Vest Every Day?
Using a vest daily improves strength, endurance, and cardiovascular fitness. However, avoid overtraining or using a too-heavy vest, as it can cause strain on joints and muscles, potentially leading to injury. Balance your workouts with rest days.
Is It Okay to Walk With a Weighted Vest?
Walking with a weighted vest enhances cardiovascular fitness, calorie burn, and overall strength. Ensure the vest is comfortable and secure. Start with a lighter weight to avoid putting excessive strain on your joints.
Can I Run With a Weighted Vest?
Running with a vest improves endurance and strength, but use caution. Start with lighter weight to avoid joint and muscle stress. Gradually increase weight, prioritize proper running form, and always listen to your body to prevent injuries.
Is a Weighted Vest Suitable for All Fitness Levels?
Yes, weighted vest training is suitable for all levels. Choose an adjustable weighted vest for customization so you can start with a manageable weight and progress it over time as you adapt and improve.
Final Thoughts
Weighted vest exercises can be an excellent addition to your fitness routine, providing increased resistance and intensity for various exercises. Whether your goal is to build strength, improve cardiovascular fitness, or simply challenge your body in new ways, the best weight vest workouts can help you achieve better results.
Remember to choose a comfortable, adjustable vest that suits your fitness level and prioritize proper form and safety.
By incorporating the suggested weighted vest exercises and workouts into your routine, you can experience the numerous benefits of training with added resistance. From increased calorie burn to improved muscle definition, a weighted vest can help you take your fitness journey to the next level. So, strap on your vest and get ready to challenge yourself like never before!
About The Author
Adam Gardner is a proud resident of Utah, where he lives with his wife and two kids. He has been competing in powerlifting since 2016 in both the USPA and the APF. For the past three years, he and his wife, Merrili, have coached beginning lifters to learn the fundamentals of powerlifting and compete in their first powerlifting competitions.