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10 Benefits of Using a Weighted Vest for Workouts

May 15, 2023 3 min read

10 Benefits of Using a Weighted Vest for Workouts

Weighted vests are a popular choice among fitness enthusiasts looking to add an extra challenge to their workouts. But beyond the added difficulty, there are numerous benefits to using a weighted vest. In this article, we'll explore 10 reasons why you should consider incorporating a weighted vest into your exercise routine.

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1. Increased calorie burn

One of the most obvious benefits of using a weighted vest is the increased calorie burn. Because the extra weight adds resistance to your movements, your body has to work harder to perform the same exercises. This increased effort leads to a higher calorie expenditure, making it easier to reach your weight loss goals.

2. Improved cardiovascular endurance

Incorporating a weighted vest into your cardio routine can also improve your cardiovascular endurance. The added resistance forces your heart and lungs to work harder to deliver oxygen to your muscles, strengthening them over time. As a result, you'll be able to perform aerobic activities for longer periods without getting as tired.

3. Enhanced strength and power

Weighted vests are a great tool for building strength and power. By adding resistance to your movements, you can challenge your muscles in a way that traditional bodyweight exercises may not. This can lead to increased muscle size and strength, as well as improved explosive power.

4. Improved bone density

Weight-bearing exercises, such as those performed with a weighted vest, have been shown to improve bone density. This is especially important for postmenopausal women, who are at a higher risk for osteoporosis. By adding a weighted vest to your workouts, you can help prevent the loss of bone density and decrease your risk of fractures.

5. Greater functional fitness

Functional fitness refers to exercises that have a practical application in everyday life. Weighted vest workouts can improve functional fitness by strengthening the muscles used in daily activities, such as carrying groceries or lifting a heavy object. This can make everyday tasks easier and reduce the risk of injury.

6. Increased sport performance

Athletes can also benefit from using a weighted vest. The added resistance can improve speed, power, and agility, making you a better all-around athlete. Weighted vest workouts can also help improve coordination and balance, which can be especially useful in sports that require quick movements and precise footwork.

7. Greater muscle activation

Using a weighted vest can also lead to greater muscle activation during exercises. The extra weight challenges your muscles to work harder, leading to increased muscle fiber recruitment and improved muscle strength and endurance.

8. Enhanced weight loss

As mentioned earlier, the added resistance provided by a weighted vest can increase the number of calories burned during a workout. But the benefits don't stop there. Studies have also shown that weight training can lead to a greater decrease in body fat compared to cardio alone. By adding a weighted vest to your weight training routine, you can boost your weight loss efforts and achieve a leaner, stronger physique.

9. Greater flexibility and mobility

While weighted vest workouts are often associated with strength training, they can also improve flexibility and mobility. By adding resistance to stretching exercises, you can challenge your muscles and connective tissues in a different way, leading to improved range of motion and flexibility.

10. Convenience and versatility

One of the biggest advantages of using a weighted vest is the convenience and versatility it offers. Unlike free weights or other types of equipment, a weighted vest is portable and can be easily worn over any type of clothing. This makes it easy to incorporate into any workout, whether you're at the gym or on the go. Weighted vests also come in a range of weights, allowing you to gradually increase the resistance as you become stronger.


Incorporating a weighted vest into your workouts can provide numerous benefits, from increased calorie burn and improved cardiovascular endurance to enhanced strength and power. Whether you're a beginner or a seasoned athlete, a weighted vest can be a valuable addition to your exercise routine. So why not give it a try and see the results for yourself?