A weighted vest can be a game-changer for those looking to build strength and lose body fat, but only when used correctly. 

According to Muscle and Fitness, loading up weights in a workout can help one lose fat. The report also states that a weighted vest training session can be helpful for multiple purposes, including breaking through plateaus.

However, to achieve the desired end goal, a weighted vest must be paired with the appropriate training method. So, here's a look at how to use the equipment for strength training and fat loss.

• Gradual Overloading without heavy weights

A weighted vest comes with the option to load up weights gradually, instead of having to put on a heavy weight at once.

Doing push-ups, pull-ups, lunges, and squats in a weighted vest, following a gradual overloading process, helps break plateaus and serves as a strength-training exercise.

• Plyometric drills with lightly weighted vests

Performing plyometric exercises and sprints with a lightly weighted vest can help an individual build power. However, care needs to be taken about the weight on the vest (5-10% of the performer's body weight), and altering movements needs to be avoided to achieve the desired results.

• Circuit training with weighted vests promotes weight loss.

While weighted vests can certainly help build strength, they can also help reduce fat and cut a few pounds. Those seeking this result should do CrossFit WODs or circuit training with a moderately weighted vest.

Now, after learning about the benefits of a weighted vest for fat loss and strength development, there's one more thing to understand: when it should be avoided.

Cases Where a Weighted Vest Should Be Avoided

A weighted vest, like any other workout equipment, should not be used in every exercise. Otherwise, it can have adverse effects. Here are a few cases where using a weighted vest can do more harm than good.

• Using a weighted vest during long-distance training increases joint stress.
• During movements such as handstands, Olympic lifts, and muscle-ups, wearing a weighted vest can lead to poor execution of technique. 
• Another situation in which a weighted vest must be avoided is when one is recovering from an injury or receiving rehabilitation counseling.

So are you planning to try a weighted vest-combined training session anytime soon?

Written by

Supradeep Dutta

Edited by

Souvik Roy