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TWHEELS Exercise Library
Weight Vest Exercises: Training with Added Weight
The weighted vest makes familiar exercises more challenging without requiring additional equipment: walking becomes rucking, while squats and push-ups get more resistance. The weight sits close to your body, so your movements remain unrestricted.
Here you’ll find eight exercises, from brisk walking to a complete circuit, along with clear guidelines for starting weight and progression.
Rucking: weighted walking
Rucking: weighted walking
- Check the vest fit: snug, and adjust the buckles so the weight sits high on your torso and doesn't bounce as you walk.
- Stand tall: shoulders back and down, eyes forward, lightly brace your core.
- Set off at a brisk, controlled pace and keep your stride natural.
- Check your posture regularly: if your upper body tips forward, slow down or start lighter.
- Progression: first build the duration up to about 45 min, and only then go from 5 to 10 kg. For reference: for most people 5 kg is about 5-7 percent of body weight, exactly the recommended starting point.
Squats with vest
Squats with vest
- Check the vest fit: buckles tight, weight spread evenly across chest and back.
- Feet shoulder-width apart, stretch your arms forward or cross them in front of your chest.
- Lower your hips back and down as if sitting, until your thighs are roughly parallel to the floor.
- Keep the weight on your heels, track your knees over your second toe, back neutral.
- Drive powerfully back up through your heels.
Lunges with vest
Lunges with vest
- Check the vest fit: retighten the buckles, the vest must not swing as you step.
- Stand hip-width apart, take a big step forward and land heel first.
- Lower your hips straight down until your front thigh is parallel to the floor, back knee toward the ground.
- Keep your upper body upright and stable, no tipping to the side.
- Push powerfully through your front leg back to standing, then switch sides.
Push-ups with vest
Push-ups with vest
- Check the vest fit: shoulder straps tight so the vest doesn't slide toward your neck once you're horizontal.
- Hands shoulder-width under your shoulders, body in a line from head to heels, brace your core and glutes.
- Lower your body under control until your chest is just above the floor, head in line with your spine.
- Keep your torso stable and press powerfully up until your arms are straight.
Step-ups and stair climbing with vest
Step-ups and stair climbing with vest
- Check the vest fit: close to your body, the weight must not bounce as you step up.
- Place your whole foot on the step, upper body upright, knee over your second toe.
- Drive up through your front leg until both feet are on the step; keep the push-off from the back leg minimal.
- Step back down slowly and under control, absorbing the weight deliberately.
- Alternate sides; on stairs use the handrail only for safety.
Plank with vest
Plank with vest
- Check the vest fit: the weight rests flat across your upper back, not on your neck.
- Set your forearms shoulder-width apart, elbows directly under your shoulders.
- Lift your body: head, torso and legs form a straight line; squeeze your abs, glutes and thighs hard.
- Hold the position and keep breathing calmly.
- If your hips sag or your lower back hurts, stop immediately.
Hiking with vest
Hiking with vest
- Check the vest fit: buckled tight, weight close to your body, and watch for chafing spots on longer outings.
- Upright posture as in rucking: shoulders back, eyes forward, core engaged.
- Take shorter steps uphill and pick a pace that keeps your breathing under control.
- Go especially controlled downhill: the extra weight increases the load on your knees, so ease off the pace.
- Increase only one factor per week: duration, weight or incline, never all at once.
Full-body circuit with vest
Full-body circuit with vest
- Check the vest fit before the first round: pull it tight so it doesn't shift when you change positions.
- Combine the exercises: squats, step-ups, push-ups, plank.
- Do each exercise cleanly for 30-45 sec, then rest 30-60 sec; quality before speed.
- After each round, walk 1-2 min with the vest as active recovery.
- Start with 5 kg; only move to 10 kg when every exercise stays technically clean across 3 rounds.
Ready-to-follow workouts
Start with a curated routine—2 to 3 sessions per week are enough to make noticeable progress.
Weighted walk start
3x per week, 20-30 min of brisk walking with 5 kg on flat ground. From week 3-4 extend to 45 min, and only then move up to 10 kg.
- Rucking: weighted walking · 2-3x per week 20-45 min, start with 5 kg
- Hiking with vest · 45-90 min, 1x per week, start flat with 5 kg
Bodyweight+ 15 min
3 rounds with 5 kg: squats, step-ups, push-ups and plank, 40 sec of work and 20-30 sec of rest each time. 2x per week on non-walking days.
- Squats with vest · 3 x 10-15 reps, 2-3x per week
- Step-ups and stair climbing with vest · 3 x 8-12 per side or 10-15 min of stairs
- Push-ups with vest · 3 x 6-12 reps (prerequisite: 3 x 10 clean without vest)
- Plank with vest · 3 x 20-45 sec (prerequisite: 45 sec without vest)
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Frequently asked questions
How much weight should I start with?
How long should I wear the vest?
What is rucking?
Can I also jog with the vest?
Thoughtful. Beautiful. Sustainable.
TWHEELS, keep moving forward.
Contact us anytime:
Phone: +41 43 508 20 26
Email: info@twheels.ch
Warehouse: U. Schwärzistrasse 54, Weesen
