What Is a Weighted Vest For? Everything You Need to Know

Why use a weighted vest?

A weighted vest is designed to add progressive resistance to your exercises. Unlike dumbbells or machines, it doesn’t restrict your movements and respects your natural mobility. By adding weight to your torso, you increase both muscular and cardiovascular effort, which speeds up your progress.

In Calisthenics

In calisthenics, a weighted vest is a game-changer. If you already master pull-ups, dips, or push-ups, you can quickly hit a plateau. Adding a weighted vest helps you break through to new levels of strength and muscle growth. For example, performing 8 pull-ups with an extra 10 kg will challenge your lats, biceps, and core far more than bodyweight alone.

In Cross Training

In cross training, workouts are often intense and varied. Wearing a weighted vest during burpees, squats, or jumping lunges makes sessions more demanding and improves explosiveness. It’s also a key tool to simulate “Murph”-style competitions, where athletes complete full WODs with a 9–10 kg vest.

In Running

A weighted vest can also be used for running. By adding resistance, you strengthen your joints, tendons, and stabilizing muscles. Running sessions become harder, but once you remove the vest, you’ll notice improved speed and endurance. It’s a proven way to enhance your VO2 max and cardio capacity.

The benefits of training with a weighted vest

Using a weighted vest offers multiple advantages:

• Strength and endurance gains thanks to progressive overload.

• Greater muscle hypertrophy, as your muscles work harder under extra load.

• Improved bone density and joint health through resistance training.

• Time efficiency, since each movement becomes more challenging.

• Versatility, as it can be used in strength training, HIIT, running, or calisthenics.

In short, a weighted vest transforms basic exercises into serious physical challenges.

How to use my weighted vest?

If you’re new to weighted training, start by adding a light load, around 5% of your bodyweight. For example, if you weigh 70 kg, a vest of 3–5 kg is enough. Gradually increase the weight as you progress.

Make sure it’s properly adjusted so it doesn’t move during workouts. You can use it for:

• Bodyweight exercises (pull-ups, dips, push-ups).

• Functional movements (burpees, lunges, squats).

• Cardio sessions (running, stair climbing).

The key is to maintain good form despite the added resistance.

Which weight should I choose for my vest?

At GORNATION, you can choose between two Premium Weighted Vest options to support your progress:

• GORNATION Premium Weighted Vest 10 kg: ideal to make pull-ups, push-ups, and squats more challenging without compromising technique. Adjustable in 1 kg increments, from 1 to 10 kg, so you can adapt your training to your needs.

• GORNATION Premium Weighted Vest 20 kg: designed for advanced athletes. Also adjustable in 1 kg increments, ranging from 1 to 20 kg, giving you the flexibility to progress endlessly with proper progressive overload.

With this modular system, you don’t need multiple vests - simply adjust the weight according to your level and training goals.

Is a weighted vest really effective for progress?

The answer is yes, absolutely. A weighted vest is one of the best tools to apply the principle of progressive overload, which is essential for building strength, endurance, and muscle mass.

Whether you’re a beginner in strength training, a street workout practitioner, a runner, or a HIIT enthusiast, this accessory helps you step out of your comfort zone and reach new milestones.

Example of a weighted vest workout circuit

Here’s a complete workout circuit you can do with your GORNATION weighted vest (10–15 kg for intermediate level):

1. 10 weighted pull-ups

2. 15 weighted push-ups

3. 20 weighted squats

4. 10 weighted dips

5. Weighted burpees for 30 seconds

Repeat this circuit 4 rounds with 1 minute rest between each. You’ll get a full-body workout combining strength, endurance, and explosiveness.

Looking for other effective Weight Vest exercises?

If you want to get the most out of your Weight Vest, explore our detailed blog post featuring 18 powerful Weight Vest exercises designed for strength training, endurance, and weighted calisthenics. Whether you're training at home or outdoors, these movements will help you maximize your bodyweight workouts. Prefer visual guidance? Watch our YouTube video where we demonstrate the exercises step by step so you can confidently integrate weighted training into your routine:

Conclusion

A weighted vest is a versatile tool that helps you progress faster in calisthenics, cross training, running, or weight training. Easy to use, adjustable, and highly effective, it adapts to all levels and makes every exercise more challenging.

With a GORNATION Weighted Vest, you can choose between the adjustable 10 kg model or the adjustable 20 kg model, both allowing fine-tuned progression in 1 kg increments. If you want to take your performance to the next level, this is the must-have accessory to add to your gear.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!