The Versatile Weight Vest - Advantages and Safety

Today, many people are participating in exercise programs that utilize plyometrics and body weight exercises. Plyometrics are useful for building power and speed, while progressive resistance training builds strength.  Proponents of these programs claim that they yield superior functional power and strength to specific activities such as running, jumping, boxing, etc.

Depending on your goals and abilities, a problem with this program is that you can advance past the point where your body weight can increase your strength or speed performance. For instance, if you are able to do 30 pushups, and your goal is to get stronger, being able to do more than 30 is only going to marginally improve your strength.  Pushups after that number is an endurance exercise at that point.  Those who wish to use these exercises rather than pushing and pulling barbells, dumbells, and kettlebells will eventually need more outside weight if they are not gaining sufficient muscular weight to continue to give them a challenge in an optimal range of repetitions for increasing strength or speed.  One piece of equipment that will do just that is the weight vest.  They have become very popular, and for good reason.

Plyometrics is a type of exercise where a weight vest can be used for the intermediate to advanced trainer.

The first thing is, if you are doing exercises that involve joint impact such as plyometrics or running, when you first start to add weight via a suit, add very slowly. Start out with only four or five percent of your body weight.  Add only in five pound increments as your progress, staying at the same weight for at least a few weeks.  Reason being, impact power training is different than weightlifting. Even if you are strong for your size, plyometrics and running require advanced conditioning of the joints. Your joints may be conditioned to hold 400-500 pounds on your back for a set of squats.  That does not mean you will be able to safely walk for miles with 100 added pounds. Your muscles may be strong enough, but your joints acclimate slower.

Second, as you advance to using heavy weight, be sure you add no more than you can use walking with proper posture.  Substantial extra weight on your body with poor posture is a recipe for both acute and chronic back injuries.

Fasten your vest properly.  It should be fixed tightly enough to your body that it will not bounce or rub. Bouncing can cause bruising, while chronic rubbing can lead to a rash, or perhaps even lacerations.

Weight vests can be adjustable or non-adjustable.  The Sphere of Health highly recommends getting the adjustable types, unless you're certain that your goals are very modest.  If you progress, and intend to advance as far as you can, you will eventually outgrow the weight you are using, and will need more.

Train hard, and train safe!