How to Safely Get Started with a Weight Vest
Once you understand the numerous benefits of incorporating a weight vest into your fitness routine, the next crucial step is to learn how to do so safely and effectively. Gradual progression is key to preventing injury and allowing your body to adapt to the added load.
Starting Light: The 5% Rule
When beginning with a weight vest, it's essential to start with a very manageable weight. A good rule of thumb is to begin with a vest that is approximately 5% of your total body weight. For example, if you weigh 150 pounds, you would start with a 7.5-pound vest. If you weigh 200 pounds, a 10-pound vest would be appropriate.
This seemingly small amount of weight is enough to introduce a new stimulus to your muscles and bones without overwhelming your system. It allows your body to adjust to the altered biomechanics and increased demand.
Gradual Progression: Increasing by 5% Week Over Week
When you are looking at purchasing a weight vest, make sure that you choose one that allows you to adjust the load you are carrying incrementally. Start with no more than 5% of your ideal body weight. If you are really deconditioned, you may choose to do 3%. Remember, this is a long game and you have plenty of time to increase weight. After your initial week of training with the starting weight, you can begin to progressively increase the load. The recommended rate of increase is 1-2 lbs per week.
So, if you started with a 7.5-pound vest, in week two, you would aim to increase the weight by another 5% (e.g., adding 7.5 pounds to your total, bringing you to 15 pounds, or roughly 7.5 pounds more than your initial weight). Continue this gradual increase week over week, provided you feel comfortable and are not experiencing any pain or excessive fatigue.
Start with Shorter Durations: 10-15 minutes to start slowly building up
Initially, you might only wear the vest for shorter periods during your workouts or even just for a portion of your walk. A good starting point is 10 minutes, gradually building up to 30 minutes or more over time as your body adapts.
Prioritize Posture: Good posture is paramount with the added weight
With the vest on, the weight is added above your center of gravity which means your body will have to work harder to hold itself in good alignment. Being vigilant about maintaining proper posture during exercise becomes even more critical. If your posture is poor to start with or begins to break down, the benefits of wearing the weight vest will not outweigh the risks! Make sure your hips stay under your shoulders, your belly button is pulled into your spine, shoulders up and back, and head over your shoulders. If you are unsure about your posture, check out our blog on posture to learn some very important tips.
Focus on Form//Technique: This should be always but more so with the vest on
With any added weight, maintaining proper form during exercises becomes even more critical, this rule of thumb is no different when you are wearing a weight vest. If your form starts to break down, it's a sign that the weight has become too heavy. Prioritize good technique over increased load every rep, every exercise and remove the vest when you cannot
Other important weight vest tips.
Choose Appropriate Activities: Begin by incorporating the vest into activities you are already comfortable with and know you can execute with proper form, such as walking, light jogging, or bodyweight exercises. Trying to wear a weight vest .
Listen to Your Body: This is paramount. If you feel any sharp pain, discomfort, or excessive strain, reduce the weight or take a rest day. Pushing through pain can lead to injury.
Consult a Professional: If you have any pre-existing health conditions or are unsure about how to safely incorporate a weight vest into your routine, consult with a doctor, physical therapist, or certified fitness professional.
By following this safe and progressive approach, you can effectively harness the benefits of a weight vest for improved bone health, muscle strength, and cardiovascular fitness, minimizing the risk of injury and maximizing your results.
