What does a weighted vest do and why should you use one?

Here’s how to make gravity your workout partner

What does a weighted vest do and why should you use one?

Simple: it turns your own body into a tougher opponent.

You don’t need flashy gym equipment or a rack full of dumbbells – just you, a vest and a bit more gravity.

A weighted vest sticks extra load onto every move you make, whether you’re hammering out press-ups, smashing pull-ups or sprinting up a hill. It makes your muscles work harder, your heart beat faster and ultimately, your progress move (a lot) quicker.

Coming up: We’re breaking down exactly what a weighted vest does – and how your future self will benefit from adding them to your workouts.

What does a weighted vest do?

Consider a weighted vest as your body’s built-in upgrade. By adding extra weight, every movement becomes harder – which means every movement does more for you.

Instead of cruising through sets, your muscles have to fight for every rep. This extra resistance ramps up strength gains, muscular endurance and the number of calories you burn during a session. Basically, your body has no choice but to adapt – by getting stronger, faster and fitter.

And it’s not just about the muscles. 

Your heart and lungs get a serious workout too. 

Research from the National Library of Medicine shows that using a weighted vest can significantly boost cardiovascular endurance, making it a great tool for runners, HIIT lovers and anyone who wants their engine to work as hard as their muscles do.

The best part? A weighted vest is ridiculously versatile. You can use it during strength training, bodyweight drills like calisthenics, explosive agility work or even while smashing out a cardio session. No need to complicate things, just strap it on and turn up the intensity.

According to Men’s Health, adding extra load with something like a weighted vest can also lead to a noticeable spike in calorie burn during both resistance and cardio sessions. More effort = more reward.

In short: if you want to squeeze more out of every second you train, a weighted vest makes sure gravity is no longer your training buddy – it’s your sparring partner.

The benefits of using a weighted vest

Weighted vests aren’t just for show-offs. Add one to your training and you’ll quickly see (and feel) why they’re one of the simplest ways to level up across strength, fitness and even stability. Here are some of the top weighted vest advantages:

1. Builds strength and muscle endurance faster

When you add load to bodyweight movements, you force your muscles to grind harder through every rep. That means more microtears in the muscle fibres, which leads to faster strength and endurance gains over time.

A weighted vest is like sneaking extra resistance into your workout without needing a barbell or dumbbells. Studies published by Healthline show that consistent use of external resistance (like weighted vests) can significantly boost muscular strength, particularly when training with higher reps and compound movements like squats, pull-ups and dips. More load means more muscle recruitment (and better results!).

2. Boosts cardiovascular fitness and calorie burn

It’s not just your muscles that’ll feel the difference. Weighted vests give your heart and lungs a serious upgrade too.

Verywellhealth reports that wearing a weighted vest during aerobic exercise (like running or brisk walking) increases heart rate, oxygen uptake and calorie expenditure – all key markers of improving cardiovascular fitness. Translation? You’ll torch more calories in less time and build an engine that can power through tougher sessions. Perfect if you want more bang for your training buck without having to spend longer on the treadmill.

3. Improves core stability and posture

Balancing extra weight around your torso isn’t just an ego-booster; it’s brilliant for your core. Wearing a weighted vest challenges the stabilising muscles that keep your spine strong and your posture on point. Over time, that kind of strength pays off – not just in the gym, but in everyday life too. 

Better core stability means better mobility, fewer injuries and greater independence as you age. It’s a simple tool that sets you up for the long game, not just your next PB.

Who should use a weighted vest?

If you’re into calisthenics, home workouts, running or HIIT, a weighted vest could be one of the smartest additions to your kit. It’s a simple way to crank up the intensity without needing extra equipment or space – ideal whether you train indoors, outdoors or a bit of both.

Weighted vests aren’t just for seasoned athletes either. Beginners can start light and build up as strength and confidence grow.

The only golden rule? Ease the weight on gradually. Going too heavy too soon is a fast track to poor form – and nobody’s chasing injuries around here.

Why Rumoga’s weighted vest is built for the job

Source: Rumoga

Not all weighted vests are built to last. Some sag, bounce or choke your movement once the weight goes up. The Rumoga 20KG Weighted Vest fixes the usual problems. Made from tough, breathable Cordura fabric, it’s designed to stay put even if you’re sprinting, lifting or grinding through calisthenics.

With 20 removable 1kg iron blocks, you can dial the load up or down depending on your session – not stuck with a one-weight-fits-all setup like cheaper fixed vests. The adjustable waist and shoulder straps give a close, stable fit without the usual shoulder digging and soft foam padding keeps it comfortable when the reps start to rack up. You can learn more about its advanced features here.

Circling back to the question: “What does a weighted vest do”?

It changes the rules of your own bodyweight. Adding load forces your muscles, joints and lungs to work under pressure, building not just strength, but resilience too. It’s an easy way to make familiar movements feel brand new, and to get more done in less time.

Here’s what to take away:

• A weighted vest isn’t just for strength; it builds full-body fitness.
• Adjustable loading means you can push progress at your own pace.
• It challenges balance, stability and endurance without fancy kit.
• It’s one of the smartest ways to train harder, faster and longer-term.

Ready to put your body to the test? The Rumoga 20KG Adjustable Weighted Vest is designed to move, flex and grind with you – wherever you train.