How to use a weight vest?

Using a weight vest can be an effective way to enhance your workouts, particularly for increasing endurance and promoting bone and muscle health. Here are some key insights from Andrew Huberman and Mary Claire Haver, M.D. on how to properly use a weight vest:

1. Long Endurance Training:

   • Andrew Huberman recommends incorporating a weight vest during long endurance activities such as hikes or walks. This increases the effort required and provides a more intense workout with the same time commitment. It can also be beneficial when exercising with someone at a different fitness level, allowing you to get a more challenging workout without feeling rude by outpacing them 1.

2. Daily Activities:

   • Mary Claire Haver suggests using a weight vest during everyday tasks like walking the dog or doing household chores. Starting with around 10% of your body weight (e.g., 10-12 pounds) is appropriate for beginners. The goal is to stimulate the musculoskeletal unit to increase bone density and muscle strength 2.

3. Strength Training:

   • A weight vest can also be used during strength training, particularly on leg days. This is useful for individuals who may have limited grip strength, allowing them to add weight without holding heavy dumbbells. This method spreads the load evenly across the body, providing a more balanced workout 2.

4. General Benefits:

   • Regular use of a weight vest can enhance calorie burning, improve bone density, and support muscle strengthening. It's a beneficial tool in osteoporosis prevention by placing weight on the entire axial skeleton rather than concentrating it on the back alone 2.

Always ensure you select a weight vest that fits comfortably and incrementally increase the weight as you build strength and endurance.