Top 10 Weighted Vest Workout Exercises

Can a simple piece of gear really transform your training? For many athletes and fitness enthusiasts, a weighted vest workout does exactly that. Whether aiming to build strength, boost endurance, or push past a plateau, weight vest training adds a serious challenge to your regular routine.

The best part? You don't need fancy machines or hours in the gym. With the right set of weighted vest exercises, you can increase intensity, target more muscle groups, and improve functional fitness right at home or outdoors.

1. Weighted Vest Push-Ups

Push-ups are a bodyweight staple, but adding a vest changes everything. The extra resistance activates your chest, triceps, and shoulders more deeply.

• Keep your core tight to prevent lower back sag.

• Ideal for: upper body strength and chest endurance.

2. Squats with a Weight Vest

Squats become a whole new challenge when you wear a weighted vest. This exercise targets your quads, glutes, hamstrings, and core.

• Stand shoulder-width apart and lower into a squat.

• Use full depth for better glute activation.

• Great for increasing lower-body power.

3. Weighted Vest Pull-Ups

Weight vest workouts that involve pull-ups help develop true upper body strength. The vest makes each rep heavier, boosting grip, back, and bicep gains.

• Go for controlled movements, no swinging.

• Modify with assistance bands if needed.

4. Step-Ups with Weighted Vest

A killer leg and cardio combo, this movement is perfect for weight vest training.

• Use a sturdy bench or box.

• Alternate legs and keep your torso upright.

• Improves balance, unilateral strength, and endurance.

5. Weighted Plank Hold

This is a core-strengthening weighted vest exercise that's often underrated.

• Place your elbows under your shoulders.

• Keep your spine neutral and glutes engaged.

• Time yourself and aim to increase the hold duration weekly.

6. Walking Lunges with Weight Vest

Walking lunges target your quads, hamstrings, glutes, and stabilizing muscles. Add a weighted vest to increase the burn.

• Step forward and lower the back knee to the ground.

• Keep your torso tall and knees aligned.

• Great for improving balance and leg strength.

7. Burpees in a Weighted Vest

Looking for full-body weight vest workouts that get your heart pumping? Burpees deliver.

• Perform the movement in full: squat, push-up, jump.

• Keep a steady pace to maintain form.

• Increases endurance, coordination, and explosive power.

8. Mountain Climbers with a Vest

Mountain climbers hit your core, shoulders, and cardio endurance.

• Start in a high plank position.

• Drive knees toward the chest quickly, alternating sides.

• The added weight from the vest intensifies the burn.

9. Box Jumps with Weighted Vest

Adding a vest to box jumps demands more power and coordination.

• Choose a box height you can safely clear.

• Land softly with bent knees.

• Enhances explosiveness and balance.

10. Running or Hiking in a Weighted Vest

While not technically a gym move, adding a vest to your runs or hikes turns a normal cardio session into a resistance workout.

• Helps improve VO2 max and muscular endurance.

• Perfect for outdoor weight vest training.

Why Use a Weighted Vest?

A weighted vest workout increases resistance without needing external weights like dumbbells or barbells. It allows you to perform natural bodyweight movements with added load, improving functional strength and agility.

Key benefits:

• Builds muscle endurance

• Boosts cardiovascular output

• Increases calorie burn

• Enhances posture and core strength

Plus, unlike handheld weights, vests leave your hands free, making them perfect for protective gear enthusiasts and athletes training in combat sports or functional fitness disciplines.

Safety Tips and Supportive Gear

While weight vest exercises offer great benefits, poor form under added load can lead to strain or injury. Always:

• Start with a lighter weight (5–10% of your body weight).

• Focus on proper form.

• Rest adequately between sets.

Also, if you're doing high-impact moves like running, consider using wraps for joint support and protective gear like knee sleeves or gloves, especially if your session includes other tools such as kettlebells or resistance bands.

If you’re serious about maximizing performance, pair your training with the best gloves for weightlifting or explore punch bags for boxing to combine strength and skill in one session.

Conclusion  

Weight vest training is more than just strapping on extra pounds; it’s a strategic way to make every rep count. These top 10 weighted vest exercises can be scaled to suit beginners or advanced athletes, making them a versatile addition to any fitness program.

Want to take your training to the next level? Explore Sting Sports's range of gear designed for performance, from weighted vests and protective gear to wraps that keep you supported during your toughest workouts.

FAQs

1. What are the benefits of a weighted vest workout?

A weighted vest workout helps increase resistance, which boosts calorie burn, improves cardiovascular endurance, and strengthens muscles more effectively than bodyweight training alone. It's ideal for those looking to level up their fitness routine.

2. Can beginners try weight vest training safely?

Yes, beginners can start weight vest training with a lighter vest and low-impact exercises. It’s important to focus on form first and gradually increase the intensity to avoid injury while maximizing the benefits of weight vest workouts.

3. Which weighted vest exercises target the whole body?

Weighted vest exercises like squats, push-ups, lunges, and burpees are great for full-body strength and conditioning. Adding a vest to these moves increases resistance and challenges your core, arms, and legs simultaneously.