What if there was a way to simply go for a walk, but burn up to 3 times as many calories as you normally would, all while becoming both leaner and stronger at the same time?
You might think that sounds like the opening line of some gimmicky weight-loss diet pill commercial. But there’s actually a real-life way to do this.
And it’s been scientifically tested.
This study from the National Library of Medicine tested “The Effect of Weighted Vest Walking on Metabolic Responses and Ground Reaction Forces.”
And the conclusion?
“Using a weighted vest can increase the metabolic costs, relative exercise intensity, and loading of the skeletal system during walking.”
Med Sci Sports Exerc
. 2006 Apr;38(4):746-52.
doi: 10.1249/01.mss.0000210198.79705.19.
So what does that mean exactly?
Increasing metabolic costs means your metabolism is running faster, burning through more calories. “Loading your skeletal system” is essentially just strength training, or lifting weights. It stimulates your entire body – muscles, ligaments, bones and all – to adapt and grow stronger.
Grow Stronger? Like a Bodybuilder?
If you’re afraid of “bulking up” and looking like a dude, don’t be. Strength training is simply going to help you get that lean, “toned” look that everyone wants.
Adding large amounts of muscle mass to your frame requires lifting very heavy weights, dedicated effort, eating additional calories, and time. A lot of time. It certainly doesn’t happen overnight. Or even over a month. Some guys spend years lifting weights and still never fully achieve the big, strong look they want.
Testosterone plays a major role in the development of muscle mass. That’s why men are generally able to build muscle more easily than women. But, believe it or not, the female body actually produces testosterone also, albeit at much lower levels.
You can build stronger muscles – and you should – but don’t think you’re going to end up looking like the hulk after just a few workouts. Strength training is great for your overall health and will make you more confident, less stressed, and help you keep your curves while burning away unwanted bodyfat.
Benefits of Weighted Vests
Wearing a weighted vest conditions your body to perform at a higher level while burning extra calories in the process. Your muscles are forced to support the additional load. Those muscles require more oxygen to function. Your heart and lungs get their exercise by circulating that oxygen via your bloodstream.
You’re burning through calories, working your cardiovascular system, and stimulating your body to grow stronger all at the same time.
Accelerates Fat Loss
While adding lean muscle to your body is always a good thing, let’s face it, the majority of people, men included, are more interested in losing weight.
A major advantage of a weighted vest is it’s versatility. It will increase the effectiveness of almost any type of cardio exercise. From walking and running to plyometrics and interval training, wearing a weighted vest ups the intensity and increases the rate at which you burn calories. The extra resistance from the vest forces your body to work harder to complete the workout, boosting your metabolism and improving your cardiovascular health and endurance.
You’ll burn through more calories in a shorter amount of time, resulting in faster weight loss and decreased bodyfat.
Related Reading: Best Weighted Vest Workouts
Builds Muscle
If adding lean mass is your focus, an adjustable vest will allow you to continuously add more weight to bodyweight exercises as you make progress. Push-ups, pull-ups, squats, and lunges will hit every major muscle group in your body, including your core, and allow you to burn extra calories even after your workout.
Best Weighted Vests For Women
Whether your goal is fat-loss, building muscle, or training for an event, these vests are a great complement to almost any routine. They’re specifically designed for women and contour to the shape of your body.
1. Harbinger Women’s Weighted Vest
Harbinger is a well-known and trusted brand and designs world-class strength and conditioning products. They’re a leader in the health and fitness community. From gloves and apparel to ab wheels, lifting straps, and yoga mats, walk into any gym and you’ll easily find a number of their products.
The Harbinger Vest is designed for women with the shoulder and chest area both being padded and a large adjustable Velcro strap securing the vest around the waist.
The design contours to the body without obstructing mobility or range of motion – perfect for running and other forms of cardio.
The weight is fully adjustable (meaning you can add and remove weight from the vest as needed) in half-pound increments.
The outer shell is scratch resistant and the entire vest (minus the weights) is machine washable – That’s a big plus. Most weighted vests have to be washed by hand.
- Designed for women
- Dual padding in the chest and shoulders
- Large velcro waistband for a snug fit
- Design contours to the body
- Adjustable weight
- Machine washable
- Scratch resistant
- Produced by a trusted brand
Cons
- Higher price point relative to the amount of weight it holds
- Only holds up to 10lbs
- Weights can be difficult to get into the vest
2. MIR Women’s Pro Weighted Vest
The MIR Women’s Weight Vest is available in models that can hold up to 50lbs. If you’re serious about getting strong and fit, this is the vest for you.
The price of the vest depends on which model you choose and how much weight you want to purchase. One model holds up to 30lbs and the other up to 50.
While this vest is our top pick for strength training, it can also be used for cardio as all the weight is adjustable and comes in the form of 3lb metal bars. All of the weights can be removed from the vest and the vest itself also weighs 3lbs.
The X-shaped design allows for plenty of room in the chest area. It fits securely with adjustable straps over the shoulders as well as a strong Velcro belt around the waist.
- Weight is adjustable in 3lb increments
- Can hold up to 50lbs
- Weights come in the form of metal bars vs sandbags
- Comfortable design with room in the chest area
- Perfect for strength training
- Well-built and durable
Cons
- If you’re very thin, the Velcro belt may not adjust quite small enough for a secure fit
- Higher end of the price spectrum as it includes a lot of weight
3. Aduro Sport Weighted Vest
The Aduro Sport Weighted Vest is not specifically designed for women, but it’s a great vest. It’s a more affordable option geared toward running and cardio with reflective strips on both the front and back. It does not have adjustable weights but is available in models ranging from 4 to 30lbs. The weight comes in the form of iron pellets which will not hold odor the way sandbags can.
The weight is built into the vest and is evenly distributed for a natural feel.
Made from a soft and breathable neoprene material with adjustable buckle straps, this vest is very comfortable. It stays in place and keeps you cool while working out.
The Aduro vest is not machine washable. However, the soft and durable neoprene material is the same material that wetsuits are made from – it wicks sweat, dries quickly, and resists odor well.
- Comes in a variety of weights from 4 to 30lbs
- The buckles in the front are adjustable to fit most sizes
- The neoprene material is soft and breathable and also helps keep the vest in place while working out
- The weight is evenly distributed on the front and back of the vest for a natural feel
- Weight comes in the form of iron pellets that won’t hold odor the way sandbags can
- Mesh pocket on the back can hold a cell phone so you can listen to your playlist while working out
- The weight is built into the vest which makes it very durable
- Wrap-around open front design keeps you cool while working out
Cons
- The weight itself is not adjustable.
- Not machine-washable.
Summary
Adding a weighted vest to your workout is great way to increase the intensity and challenge your body on a higher level. No matter what type of exercises you prefer, the versatility of a weighted vest provides you with plenty of options to choose from. Use it during cardio to increase your calorie burn or load up some weight and build a lean, toned body with squats, lunges, and push-ups.
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