Weighted Vests Aren’t Just for Running – Best Stationary Exercises with Weighted Vests

We see a lot of runners and ruckers using weighted vests and of course we know that they’re fantastic for this kind of activity…that’s why we love them! But for those who might not have a preference towards running and like to keep things more isolated, the weighted vest can be overlooked, but if you’re in this category, this is your sign to not sleep on one of the fastest growing pieces of exercise kit right now!

The fact is, weighted vest is so simple yet so effective, especially for bodyweight exercises, but we are seeing more gym-goers don this piece of kit for specific sets, which help with overall core strength, not just isolated muscle groups. So, let’s take a look at some exercises which you can easily do while wearing a weighted vest.

Chest Dips / Tricep Dips

Back in the day, we all used to wear the weighted belt while going through our dip sets, which could be effective, but cumbersome as you had a great big plate swinging about between your legs. Weighted Vests offer more stability and raise the centre of your gravity up slightly, helping to build muscle around the core and the chest and arms. Make sure to start with a weight that challenges you but allows you to maintain proper form. As you progress, you can increase the weight.

Warm-Up (5-10 minutes)

• Dynamic Stretches: Arm circles, shoulder rolls, and light chest stretches.
• Bodyweight Dips: 1-2 sets of 8-10 reps (without added weight) to get your muscles ready.

Chest Dips

1. Standard Chest Dips
• Sets: 3
• Reps: 8-12
• Rest: 60-90 seconds between sets
• Instructions: Lean slightly forward to emphasize the chest. Keep your elbows flared out to the sides.
2. Chest Dips with Pause
• Sets: 3
• Reps: 6-8
• Rest: 60-90 seconds between sets
• Instructions: Lower yourself down slowly, pause at the bottom for 1-2 seconds, then push back up. This increases time under tension for the chest.

Tricep Dips

1. Standard Tricep Dips
• Sets: 3
• Reps: 10-15
• Rest: 60-90 seconds between sets
• Instructions: Keep your torso upright and elbows close to your body. This isolates the triceps more effectively.
2. Tricep Dips with Pulse
• Sets: 3
• Reps: 8-12
• Rest: 60-90 seconds between sets
• Instructions: Lower into the dip, then perform small, controlled pulses at the bottom position before pushing back up. This increases intensity on the triceps.

Focus on maintaining proper form throughout each set to prevent injury and ensure maximum effectiveness and if the weighted vest makes the exercise too difficult or too easy, adjust the weight accordingly.

Squats

Never forget leg day… especially now you have a weighted vest! Squats are amazing for leg and core strength, forming the cornerstone for a lot of work out plans, but with the bar over your shoulders, it can be difficult to add resistance elsewhere, as balance and stability is vitally important. If you’re not comfortable using the rack for squats, you can always do dumbbell squats.

Warm-Up (5-10 minutes)

• Dynamic Stretches: Leg swings, hip circles, and bodyweight lunges.
• Bodyweight Squats: 1-2 sets of 10-15 reps to get your muscles activated.

Weighted Vest Squats

1. Standard Squats
• Sets: 3
• Reps: 10-15
• Rest: 60-90 seconds between sets
• Instructions: Keep your chest up, back straight, and knees tracking over your toes. Lower yourself until your thighs are parallel to the ground or slightly below if flexibility allows.
2. Pause Squats
• Sets: 3
• Reps: 8-12
• Rest: 60-90 seconds between sets
• Instructions: Lower into the squat, pause for 2-3 seconds at the bottom position, then push back up. This enhances muscle engagement and strength.
3. Goblet Squats (Weighted Vest Option)
• Sets: 3
• Reps: 10-12
• Rest: 60-90 seconds between sets
• Instructions: Hold a weight (if not using a vest) at chest level or just focus on the weighted vest itself. This emphasizes proper form and depth. Ensure your torso stays upright and core engaged.
4. Jump Squats
• Sets: 3
• Reps: 8-10
• Rest: 60-90 seconds between sets
• Instructions: Perform a regular squat, then explode upward into a jump. Land softly and descend into the next squat immediately. This adds a plyometric element to build explosive power.

Deadlifts

The ultimate weighted exercise. Deadlifts are a fantastic all-rounder, building core, leg and arm strength. It’s no wonder is so difficult to get a spot at the deadlift racks in the gym, but when you do, you might want to raise the bar…literally, with a weighted vest. While wearing a weighted vest, you might also find that your form improves, preventing you from bending your spine so much, which can cause injury.

Warm-Up (5-10 minutes)

• Dynamic Stretches: Hip circles, leg swings, and hamstring stretches.
• Bodyweight Deadlifts: 1-2 sets of 10-12 reps, focusing on form without added weight.

Weighted Vest Deadlifts

1. Standard Deadlifts
• Sets: 3
• Reps: 8-12
• Rest: 60-90 seconds between sets
• Instructions: Stand with feet hip-width apart, keep your back flat, and hinge at the hips to lower the torso. Drive through your heels to return to the standing position, squeezing your glutes at the top.
2. Romanian Deadlifts
• Sets: 3
• Reps: 10-15
• Rest: 60-90 seconds between sets
• Instructions: Start from a standing position and lower the weights (or just the vest’s resistance) by pushing your hips back while keeping your knees slightly bent. Focus on feeling the stretch in your hamstrings, then return to the start.
3. Single-Leg Deadlifts (Bodyweight or Weighted Vest)
• Sets: 3
• Reps: 8-10 per leg
• Rest: 60-90 seconds between sets
• Instructions: Stand on one leg, hinge at the hips while reaching down with the opposite hand (or use the vest's resistance), and return to standing. This exercise improves balance and unilateral strength.
4. Deficit Deadlifts (If Equipment Allows)
• Sets: 3
• Reps: 6-10
• Rest: 60-90 seconds between sets
• Instructions: Stand on an elevated surface (like a weight plate) to increase the range of motion. Perform the deadlift as usual, ensuring a controlled movement. This variation emphasizes the bottom of the lift.

So even if you’re not a runner, a weighted vest is a great piece of kit for the all-rounder workout sets, helping to improve form and core strength as you train the other targeted muscle groups. Don’t forget to check out the Gravity Fitness app for loads more ideas and workout plans for weighted vests!