A weighted vest is an exceptional training tool when used correctly.

I like doing random workouts. I’ll often scroll through social media or search on Google for workouts and I’ll pick one that looks tough and fits my goal for that particular day.

But this is only when I’m not following a training plan. Most of the training programs I purchase or write on my own are twelve weeks and I typically do 2-3 a year. So this gives me time during the year to mess around with random workouts.

What I’ve found over years of training is an undeniable truth: following a plan leads to better results than doing random workouts.

And something else I’ve found: finding a training program written specifically for weighted vest training was almost impossible. Until now.

The Benefits of Weighted Vest Training

I’ve been a soldier in the US Army for over a decade and a firefighter in New York City for six years.

If there’s one thing I’ve learned in these professions, it’s this: fitness training is critical to success and survivability.

As a soldier, being sent to austere environments usually means limited gym access. That’s where I found out just how effective bodyweight training is.

But, like anything, it has its limits. So, I put on my body armor. And that’s when I discovered the power of weighted vest training.

We know that bodyweight exercises are extremely effective. We’re using gravity and our bodies for resistance. These movements keep us honest. The heavier we are, the more resistance we're facing.

When gym access is limited, a weighted vest is my go-to. I love bodyweight training, but also like making gains and bodyweight exercises alone typically don’t do it for me anymore.

But with a weighted vest, I can work out anywhere and know that I’m gaining strength and improving my conditioning.

And even when I do go to the gym, you’ll often see me lugging my weighted vest into the gym with me.

Sprinkled into sets of squats, deadlifts, and bench press, you’ll see me doing weighted chin-ups or farmer’s carries with my vest on.

Why? Because it works. More load means you work harder. Working harder means more strength gains and calories burned.

These are the benefits of weighted vest workouts:

Builds strength.
Builds muscle.
Improves speed and endurance.
Burns more calories.

Weighted Vest vs Plate Carrier

The concept between these two when it comes to workout out is essentially the same: a weighted vest and a plate carrier are both designed to sit around your torso.

Weighted vests are strictly designed for workout out, while plate carriers are intended for military personnel.

Plate carriers are designed to hold ceramic ballistic plates that can stop or slow up to certain caliber rounds (bullets).

I’ve been in the military a long time and have used multiple types of plate carriers. I’ve also used a few different weighted vests.

My recommendation is to get a plate carrier if you can afford one. They sit better on your torso, are more comfortable, and are less likely to move around while you’re training.

Plate carriers can be loaded with steel plates intended for training and are not designed for stopping bullets. They come in several different weights, ranging from 2.5 pounds up to around 15 pounds per plate.

The one advantage weighted vests hold is their ability to shed and add weight quickly.

The weighted vest I currently own comes with multiple weights that sit in pouches that can be quickly dropped or added, depending on how much weight I want to use.

Why You Need a Workout Program

Let’s talk about the importance of following a training program. The most important thing in fitness is progress. But it must be measurable.

Doing random workouts can be effective, there’s no doubt, but there needs to be structure in your training in order to properly make progress toward a goal.

Whether you’re trying to gain strength or lose weight, a training plan that forces you to improve over weeks of training will get you there much quicker than trying a new workout every time you get after it.

Lastly, a training program can help prevent you from training too much or too little.

It can be difficult to track what you’re training and how often without the structure of a training plan that has been carefully written out by someone ahead of time.

Weighted Vest Workout

Here’s a sample workout from week 11 of the program:

Strength

5x5 Chin-Ups (20-40lb Vest)

Stamina

8x150 Meter Runs with 20lb Vest

Accessory Work - 20lb Vest

3x12 Alternating Plank Wall Taps (per side)
3x12 Hand-Release Push-Ups

Tactical Weighted Vest: 12-Week Training Plan

I wrote Tactical Weighted Vest over years of training with a weighted vest.

I carefully structured my workouts for simultaneous strength gains and conditioning improvement and then I tracked my progress.

Here’s a problem I see with a lot of people that add a weighted vest to their training.

They’re not using it right. Slapping on a weighted vest and doing any random exercise is not only going to waste your time but it can also get you hurt.

There’s no reason to ride a spin bike or do bicep curls with a weighted vest on.

We’re looking to add weight to our torso during load-bearing, multi-joint compound movements. Think pull-ups, push-ups, and squats.

A weighted vest is great but you need to use it right. Follow our training program for the best guidance out there.

What the workout program includes:

Four training days a week.
Workouts with strength, accessory work, and stamina sessions.
An increase in muscle growth and a decrease in body fat.
A structured plan divided into three 4-week phases and that gets progressively harder.
An end result of being stronger, leaner, and faster.

Do yourself a favor and invest in a weighted vest.

But don’t stop there. Get a training program that has been designed specifically for you to get the most out of your weighted vest training.

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