When should a weight vest be used?
Weighted vests are ideal for all sorts of exercises and should be incorporated into your routine if you're looking to build both muscle and stamina, for example, you can include them:
- During cardio workouts such as running
- In your weight training routines, including dips to work your triceps, shoulders, and pecs, pull-ups to tone your biceps and back, muscle-ups to work the entire chest, and for the thighs, we suggest doing squats with one or both legs.
- A lighter weight vest can also be safely used for long walks to help improve your endurance but should be used with care.
Never go above 10% of your body weight
The recommended weight range for a weighted vest is between 4 to 10% of your body weight. This will enable you to improve your workout performance without increasing your injury risk.
If you choose a vest that is too heavy, it can put additional strain on your joints, especially when running or walking. Some people will choose vests that are heavier for bodyweight workouts but this is usually not recommended unless you know what you're doing.
Is a 20KG weight vest too heavy for a beginner?
Even professionals used to high-intensity training sessions will usually find a 20kg weighted vest a challenge after a short period of time, and so this weight should never be used for running as it creates a lot of stress on joints.
Instead, beginners should start with a more lightweight vest and slowly build up to using heavier weights. This will help your fitness levels steadily improve whilst also reducing your injury risk.
Will training with a weighted vest will prevent your body from stagnating?
Yes. If you've been into strength training or CrossFit for any period of time, you'll know that your body will adapt to specific exercises over time and plateau. It effectively gets used to the same weights and the same movements. This is where a weighted vest comes into it's own because it combats muscle memory and keeps your body guessing and gaining strength via progressive overload, especially when your workout involves exercises such as push ups.
It will essentially shock everything from your fat cells to your biceps and triceps into continuing to learn that they must keep growing and getting stronger.
It also goes without saying that by adding weight to your run, you increase your cardio health. The extra weight within the vest will force your heart and muscles to work that little bit harder, which in turn will quickly increase and prime your body's efficiency.
Changing or adding to the weight of your CrossFit vest
What you want from your weighted vest might change from workout to workout. That's why we've designed our vest so that you can change the weight of your vest to suit your needs.
The needs and weight of the vest will vary from individual to individual and how much experience you have when it comes to bodyweight training and sport in general. Your current fitness levels will dictate the weight of the vest you choose. For example, if your training includes CrossFit wods such as Murph, or incorporates pull ups, press ups or gymnastics on a regular basis then you should consider going for a heavier 20kg or 30kg weighted vest, but if you're new to strength training then a lighter weight such as a 10kg might be better, to begin with. Choosing a lighter weight will allow and help your body to adjust until it builds up enough stamina to cope with heavier weights during exercise.
If bodybuilding workouts are more your style then you should definitely be looking to add the heaviest weights to the vest and adjust the weight depending on your workout.