Benefits of Weighted Vest training

Introduction

The military, in particular especially infantry soldiers (Gravs), are known for their ability to carry heavy weights over long distances. This requires a high level of strength, cardiovascular fitness, and mental resilience. The best way to train for this is to add weight to training sessions gradually to build up the strength and stamina needed. This article is a guide on the benefits of weighted training and gives a program template that can be used.

*IMPORTANT NOTE* If you are training in preparation to joining the military, weighted training is not advised. It could cause undue stress on your body before the rigours of recruit training. The Gravelbelly Conditioning Cycle is a better fitness program to follow for preparation to joining the military.

Benefits of Weighted Training

It’s important to note that while training with a weighted vest can offer benefits, it’s crucial to start with a comfortable weight and gradually increase it to avoid placing excessive strain on your joints or muscles. Always use proper form and technique during exercises and listen to your body to prevent overexertion or injury.

Training with a weighted vest (like this!) can provide several health benefits. Here are some of the key advantages:

Increased Strength and Muscle Endurance: Wearing a weighted vest during exercises like running, walking, or strength training adds resistance to your movements. This extra load forces your muscles to work harder, leading to increased strength and muscle endurance. It can improve your overall power, particularly in the lower body muscles involved in running, such as the quadriceps, hamstrings, and calves.

Enhanced Cardiovascular Fitness: Adding weight to your body while performing cardiovascular exercises like running can intensify your workouts. The additional load increases the demand on your cardiovascular system, making your heart work harder to pump blood and oxygen throughout your body. Over time, this can improve your cardiovascular fitness and stamina, allowing you to run longer distances or at higher intensities.

Increased Caloric Expenditure: Training with a weighted vest can elevate the intensity of your workouts, resulting in a higher calorie burn. The added resistance requires more energy expenditure, which can contribute to weight loss or weight management goals. Incorporating a weighted vest into your running routine can help increase the overall calorie burn during your workouts.

Improved Bone Density: Weight-bearing exercises are known to promote bone health and prevent bone density loss. Running with a weighted vest adds additional stress and impact on your bones, stimulating bone remodelling and encouraging the maintenance of bone density. This is particularly beneficial for individuals at risk of osteoporosis or those looking to maintain strong and healthy bones.

Increased Core Stability: Wearing a weighted vest can challenge your core muscles during running or other exercises. The added weight shifts your centre of gravity, requiring your core muscles to engage more to maintain stability and balance. Over time, this can lead to improved core strength and stability, which is essential for maintaining proper posture and reducing the risk of injuries. Functional Strength and Performance Gains: Training with a weighted vest can help improve your functional strength and performance in activities beyond running. The added resistance can enhance your ability to perform tasks that require strength and endurance, such as carrying heavy objects, climbing stairs, or participating in sports that involve physical contact or quick movements.

Training Guide

As you progress through the weeks, you can gradually increase the duration and intensity of your runs. Additionally, listen to your body and adjust the plan as needed. Good luck with your training!

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