The Ultimate Guide to Weighted Vests

 

Weighted vests seem to be the new fitness must-have. They've moved beyond niche workouts to the yoga studio and the walking trails. Middle aged weekend warriors are sporting weighted vests alongside power lifters. Here's the JOJU guide to understanding the pros, challenges and use cases of weighted vests - and how to get started.

What is a Weighted Vest?

A weighted vest is a fitness accessory designed to add extra resistance to your body during physical activity. It looks like a snug-fitting jacket or harness, equipped with small weights evenly distributed across the torso. Most vests are adjustable, ranging in weight from 8-150 pounds.  

Benefits of Wearing a Weighted Vest

Weighted vests are popular among athletes, fitness enthusiasts & physical therapy patients because they provide a simple way to increase the intensity of everyday movements or structured workouts. Benefits include:

• Increased Caloric Burn: Adding extra weight increases the intensity of your workout, which helps burn more calories in the same amount of time.
• Enhanced Strength and Endurance: By adding resistance to bodyweight exercises, a weighted vest can improve muscle strength and cardiovascular endurance.
• Bone Density Improvement: Weight-bearing activities with a vest can stimulate bone growth, reducing the risk of osteoporosis
• Posture and Core Stability: The extra weight encourages better posture and engages core muscles during movement.
• Functional Fitness: Weighted vests can simulate the demands of carrying or lifting in daily life, making you stronger and more resilient.
• East of Use. A weighted vest keeps your hands and limbs free, allowing for more natural movement and versatility.

Risks to Consider

While weighted vests offer many benefits, they’re not without risks. Here are some things to keep in mind:

• Joint Stress: The added weight can strain joints, especially if you have pre-existing conditions like arthritis.
• Improper Fit: An ill-fitting vest can cause discomfort or restrict movement.
• Overloading: Adding too much weight too quickly can lead to injury.
• Form and Technique Issues: The additional weight may compromise your form, increasing the risk of injury during exercises.

Use Cases: How to Incorporate a Weighted Vest

• Walking or Hiking: Add a weighted vest to your walks or hikes for a low-impact way to build endurance and strength.
• Bodyweight Exercises: Enhance moves like squats, push-ups, lunges, or planks by wearing a vest.
• Cardio Workouts: Wear a vest during running, stair climbing, or aerobic classes to elevate intensity.
• Balance and Stability Training: Perform exercises like step-ups or single-leg deadlifts to challenge your balance while wearing a vest.
• Household Chores: Believe it or not, wearing a vest while vacuuming, gardening, or doing other chores can add a functional fitness element to your day.

First Steps: How to Get Started Safely

• Choose the Right Vest: Look for an adjustable vest that fits snugly but comfortably. Start with a weight that’s 5-10% of your body weight.
• Consult a Professional: Speak with a fitness trainer or healthcare provider to ensure a weighted vest is appropriate for your fitness level and any health conditions.
• Start Slowly: Begin with short sessions (e.g., a 15-minute walk) and gradually increase duration and intensity.
• Focus on Form: Pay attention to your posture and technique to avoid injury. Consider practicing exercises without the vest first to perfect your form.
• Listen to Your Body: If you experience pain or discomfort, stop and reassess. Adjust the weight or take a break as needed.

Types of Weighted Vests

• Holster vests: Holster vests go over the shoulders and have a buckle in the front. The weight is distributed along the upper back and all down the shoulder straps. They tend to be relatively inexpensive, but lack the adjustability.
• Full-torso vests: These cover most of the torso and can be adjusted with Velcro straps and/or drawstring cords. They typically have multiple slots for removable weighs. 
• Plate vests: These are also full-torso vests - think policeman or soldier. They have large steel plates that fit into the front and back pocket.

Weighted Vests We Love

• Prodigen Running Weight Vest. $35.99 & holster-style, ranges in weight from 8-20 pounds
• Zeus Weighted Vest. $59.49 & holster style, ranges in weight from 6-30 pounds
• Omorpho G Vest. $279 & full-torso style, 5 pounds 
• Cap Barbell Adjustable Weighted Vest. $32.99 & full torso style, ranges in weight from 20-40 pounds

Tips for Sun Protection While Wearing a Weighted Vest

If you’re planning to take your weighted vest workout outdoors, sun protection is essential. Prolonged exposure to UV rays can lead to sunburn, premature skin aging, and an increased risk of skin cancer. Outdoor exercise also often means spending longer periods in the sun, increasing your risk of overexposure.

• Wear UPF Clothing. Choose lightweight, moisture-wicking clothes with a high UPF (Ultraviolet Protection Factor) rating. Look for long-sleeved tops like JOJU mens & women's sun shirts and leggings for full coverage, especially for high-sun exposure hours.
• Apply Sunscreen. Use a broad-spectrum sunscreen with SPF 30 or higher on all exposed skin. Reapply every two hours, especially if you're sweating heavily.
• Accessorize Smartly. Protect your face and neck with a wide-brimmed hat or cap and your eyes with UV protective sunglasses.
• Time Your Workouts. Schedule outdoor sessions during early mornings or late afternoons to avoid peak sun intensity between 10am and 4pm.
• Stay Hydrated. Heat from the sun combined with the added resistance of a weighted vest can lead to dehydration. Drink water before, during and after your workout.
• Choose Shaded Routes. If you’re walking or running, pick paths with trees or other forms of natural shade to minimize sun exposure.

Conclusion

Weighted vests can be an excellent addition to your fitness regime. Ask your doctor or a professional, start slowly & have fun!