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Strength at home

Weighted vest workout: a walk, then strength moves

Do this 2 or 3 times a week with a day between. Practise every move without the vest first. Start with a vest of about 5% of your body weight (3% if you're older or unsteady, or have back problems or osteoporosis) and build towards about 10% for the walk, adding 1 to 2% at a time. Do 1 round of the strength moves for your first 2 weeks, then 2. Take the vest off for the balance work. Nobody has tested this exact session: it follows the vest trials that improved strength and function, which walked and did everyday strength moves in a vest.

45 minBeginner11 movesCardio machine · A bench or box · A step · A wallHip flexors · Quads · Calves · Glutes · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up, no vest

  1. Standing march1 to 2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingEasier: Seated marchHarder: Standing band hip flexion

Walk, vest on

  1. Treadmill walking20 to 30 min, brisk: you can talk but not sing
    Beginner · Quads, Calves, Glutes · 3D demoVest at about 5% of your body weight to start, building to about 10%. On a treadmill, or outside on the flatHarder: Treadmill jogging

Strength, vest on

2 rounds · Rest 60 to 90 s

  1. Sit to stand from a chair8 to 12
    Beginner · Quads, Glutes, Hamstrings · 3D demoA firm chair that can't slide; stand up briskly, sit down slowlyEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Step-up8 each side
    Beginner · Glutes, Quads, Hamstrings · 3D demoA low, stable step and a hand on a railEasier: Low step-upHarder: Dumbbell step-up
  3. Split squat8 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoA hand on a wall; leave it out if you feel unsteadyEasier: Bodyweight squatHarder: Reverse lunge
  4. Incline push-up6 to 12
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on a worktop or sturdy table; take the vest off if it pulls your back into a sagEasier: Wall push-upHarder: Push-up
  5. Slow calf raise10 to 15
    Beginner · Calves · 3D demoHolding a counterEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Balance, vest off

  1. Single-leg stand2 holds of 20 to 30 s each side
    Beginner · Hip abductors, Calves, Glutes · 3D demoNext to a counterEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Tandem stance and heel-to-toe walkHold 10 to 30 s, then 5 to 10 steps
    Beginner · Calves, Hip abductors · 3D demoA hand on the counter; look aheadEasier: Semi-tandem stanceHarder: Single-leg stand

Cool-down

  1. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  2. Standing quad stretch30 s each side
    Beginner · Quads, Hip flexors · 3D demoA hand on a wallEasier: Side-lying quad stretch with a strapHarder: Couch stretch

Tips

  • Practise every move without the vest first, and take the vest off to bend to the floor, lift anything or sit for long.
  • Change one thing at a time: a little more weight or a little more time, never both.
  • No jumping or running in the vest.
  • With osteoporosis and a spinal fracture, back pain that spreads down a leg, or a recent fall, check with a physiotherapist first.
  • If the vest brings on leaking or a feeling of heaviness, take weight out and see our pelvic floor guide. In pregnancy, don't start using a vest (our suggestion).
  • Tingling or numbness in an arm: loosen the shoulder straps or take weight out.
  • Stop and get medical help for chest pain or pressure, unusual breathlessness, dizziness or fainting.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Full-body bodyweight workout

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Questions people ask

How long does the weighted vest workout: a walk, then strength moves take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A bench or box, A step, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.