The Best Weighted Vest Workouts For Beginners

If you are looking to enhance your fitness routine with something simple yet effective, weighted vests could be the perfect addition. Whether you are already into fitness or just beginning your journey, this versatile piece of home exercise equipment can make a noticeable difference.

In this latest blog, we thought we would take a closer look at some of the best and easiest-to-follow weighted vest exercises that are ideal workouts for beginners. 

What is a weighted vest?

Before we do start exploring the best weighted vest exercises, it’s first important to understand exactly what one is often some confusion. A weighted vest is a type of fitness accessory that you wear over your shoulders and torso, much like a jacket or gilet. The vest contains evenly distributed weights, which can usually be adjusted according to your fitness level.

Unlike bulky gym machines, this piece of home exercise equipment allows you to move freely while adding extra resistance to your bodyweight exercises. That means you get more out of your workouts without needing an entire gym setup.

Why use them?

Weighted vests are fantastic because they take ordinary exercises and make them more challenging, helping you build strength, improve endurance and burn more calories. Here are some key benefits:

• Increased intensity - Adding resistance means your muscles work harder, leading to greater strength and stamina gains.
• Boosted calorie burn - More effort equals more calories burned, making weighted vest exercises ideal if you are aiming to lose weight.
• Better posture and balance - Carrying extra weight encourages you to stabilise your body, strengthening your core and improving balance.
• Convenience - Unlike large gym equipment, weighted vests are compact and easy to use at home or outdoors.

If you are new to weighted vest exercises, start light. A good rule of thumb is to use a vest that is about 5–10% of your body weight. This allows you to adapt without putting too much strain on your joints. Always warm up before starting and cool down afterwards to prevent injury. Most importantly, listen to your body and progress gradually as your fitness improves.

Weighted vest exercises for beginners

If you are looking to start transforming your fitness with a weighted vest, here are some of the best workouts for beginners…

Weighted vest squats

Squats are one of the best foundational movements for strengthening the lower body and adding a weighted vest increases resistance and builds strength in your quads, hamstrings and glutes.

How to do it:

• Stand with your feet shoulder-width apart.
• Lower your body as though you are sitting back into a chair.
• Keep your chest lifted and knees behind your toes.
• Push through your heels to return to standing.
• Start with 2–3 sets of 10–12 reps.

Weighted vest walking lunges

Walking lunges are brilliant for balance and coordination, and with a vest, they become even more effective at building leg and glute strength.

How to do it:

• Stand tall with feet hip-width apart.
• Step forward with your right leg and lower your hips until both knees are bent at about 90 degrees.
• Push through your front heel to stand and step forward with your left leg.
• Repeat for 10–12 steps on each side.

Weighted vest push-ups

Push-ups are a classic upper-body move. With a weighted vest, they challenge your chest, shoulders, triceps, and core even more.

How to do it:

• Begin in a plank position with your hands slightly wider than shoulder-width.
• Lower your chest towards the floor while keeping your body in a straight line.
• Push back up to the starting position.
• Aim for 2–3 sets of 8–10 reps.

Weighted vest step-ups

This is an excellent beginner-friendly move that mimics everyday activities, strengthening your legs and improving stability.

How to do it:

• Find a sturdy step, bench, or low platform.
• Step up with your right foot, pressing through your heel.
• Bring your left foot up to join, then step down with control.
• Alternate leading legs.
• Perform 10–12 step-ups per side.

Weighted vest plank hold

The plank is a great core exercise, and with a weighted vest, you will feel the challenge more quickly. It is excellent for improving posture and core stability.

How to do it:

• Get into a forearm plank position with elbows under shoulders.
• Keep your body in a straight line from head to heels.
• Engage your core and hold for 20–40 seconds.
• Repeat for 2–3 rounds.

Weighted vest standing march

If you are after a low-impact cardio move, the weighted vest standing march is simple and effective.

How to do it:

• Stand tall with your weighted vest on.
• Lift one knee towards your chest, lower, then lift the other knee.
• Keep alternating at a steady pace.
• March for 30–60 seconds.

Weighted vest mountain climbers

Mountain climbers are a great cardio-based move that helps to strengthen your core while raising your heart rate.

How to do it:

• Start in a plank position with hands under shoulders.
• Drive one knee towards your chest, then quickly switch legs.
• Continue alternating in a running motion.
• Do this for 20–40 seconds.

Weighted vest jumping jacks

This classic cardio exercise becomes even more effective with the extra resistance. It is a fun way to add intensity to your warm-up or finish your workout with energy.

How to do it:

• Start with feet together and arms by your sides.
• Jump your feet out wide as you raise your arms overhead.
• Jump back to the starting position.
• Perform for 30–60 seconds.

Top tips for weighted vest workouts

When starting out with weighted vest exercises, it is always best to begin light. Choosing a vest with less weight allows your body to adjust to the added resistance gradually and over time, you can steadily increase the weight as your strength and stamina improve.

Another key to success is focusing on proper form. Good technique not only ensures you get the most from each movement but also helps prevent injuries so pay attention to your posture, alignment, and breathing to maximise results.

Consistency is also vital. You don’t need to spend hours training each day and even a few short sessions each week using weighted vests can lead to noticeable progress. The important thing is to keep showing up and making it a regular part of your fitness routine.

Finally, always listen to your body. If a movement feels uncomfortable or painful, adjust your technique, reduce the weight or take a break. Progress in fitness is about balance, and respecting your limits will help you continue your workouts safely and effectively.

Final thoughts

Weighted vests are a brilliant piece of home exercise equipment that can transform simple movements into powerful workouts. For beginners, they offer a safe, practical, and motivating way to progress your fitness journey.

Here at Rumoga, our weighted vest is designed for strength training and features 20 removable 1kg iron blocks, making it a highly versatile solution for strength, cardio and HIIT training.