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How often should you train with a weight vest for results? [Complete Guide]

At this point, I guess you already have a weight vest and eager to start using it but you have a lot of questions that need answers. Luckily you have come to the right place.

So how often should you train with a weighted vest for fast results?

The frequency of your workouts in which you should wear a weighted est really depends on what is the type of your training and what is your goal. 

I’m sorry if you wanted me to give you a simple number and be over but doing it that way I would be misleading you.

I want to give you as much value as possible so that’s why I will answer that question more specifically for most common types of training. More on that later.

Before we continue further I want to inform you what might happen if you overtrain and how to avoid it.

What can happen to you if you are training way too ofter?

If for some reason you decide you want to train every single day (7 days per week) without any rest whatsoever you will sooner or later hit a plateau.

Because of the very often training regime, you have created a never-ending circle in which your nervous system can’t recover properly.

That will have the exact opposite effect you are looking for – you will become weaker, will stop getting the results you want and can even lose some muscle.

This is also called “burning out” and it’s something you don’t want to do. 

In order to prevent your body from reaching this point, you should rest properly.

More on that below.

How to rest properly when training with a weight vest?

The most important part should be to make sure you have at least 2 days of rest and recovery every single week.

So if we do the math you get to work out 5 days per week and rest 2 days. Sparing that time will guarantee that you are giving yourself a nice amount of time to rest and recover. 

What is the best way to split those 2 days?

I don’t believe there is actually a perfect way to do it but here are the 2 most common ways people use recovery. 

Please Note:

These working splits are made for demonstration. Even if I highly recommend you to follow some of them they are not mandatory.

Because every single person has a different daily schedule I would recommend you to create one that fits you the best.

The only thing you should consider doing is adding somewhere in between 2 days of rest (if you can’t spare 2 make sure to have at least 1)

Example Working Split 1:

  • Day 1 – Train
  • Day 2 – Train
  • Day 3 – Train
  • Day 4 – Rest 
  • Day 5 – Train
  • Day 6 – Train
  • Day 7 – Rest

As you can see from this split you are working out around 2-3 days in a row then you are resting one day and then repeat everything.

Example Working Split 2:

  • Day 1 – Train
  • Day 2 – Train
  • Day 3 – Train
  • Day 4 – Train
  • Day 5 – Train
  • Day 6 – Rest
  • Day 7 – Rest

The second split is also good because it gives you 2 resting days in a row giving your nervous system plenty of time to recover.

At this point, you know what does overtraining do and how to avoid it by resting properly. Now let’s find out how often should you train with a weight vest having in mind your specific type of training.

Side Note: If you are not quite sure how long every workout you do should really be if you want to get optimal results feel free to check out our recent article on that topic.

Click Here to learn more.

What is the type of your training?

As I said earlier there are many different workouts. Let’s get into each one of the most popular ones and find out what is the best amount of training sessions you should do.

Are doing jogging/running?

If this is the type of training you are really into and that’s the main purpose you have bought a weighted vest (let’s suppose you do) I would recommend you to use it a maximum of 6 times per week. I want you to know that this answer isn’t solid and it might change having in mind some personal factors. 

Those are things like:

What is the distance and intensity of your running sessions? How long is usually a training session?

Even if it’s not too intensive and hardcore I would still recommend you to have one day off so you don’t overburn. And don’t forget the fact that you are using added resistance via a weighted vest and are not simply running using your bodyweight

Are you using it for outdoor or indoor calisthenics?

For me personally, this is one of the best ways you can get the max out of a great weight vest. 

If you are using it on a weekly basis to do all sorts of great bodyweight movements such as squats, push-ups, pull-ups, dips and many more I would recommend doing the second working split that you can find above in the article. 

I’m currently using the same split and it’s getting me some very good results so I highly recommend it to anybody who is looking to build some muscle and strength.

Do you have a vest?

If for some reason you still don’t have a proper weight vest for calisthenics I would highly recommend you check out our weighted vest buyers’ guide.

Do you wear a weight vest simply to lose weight?

If you are wearing a workout vest under your clothes on a daily basis just to help you lose some extra calories you are on the right track. 

If that’s your goal I would suggest you find more effective types of training and use them in a combination with a good weight vest. I’m talking about things like fitness walking, jogging, riding a bike and HIIT workouts.

If you decide to lose weight using a more effective technique then I would recommend you do it at least 3 times per week. If you have spare time and energy you can increase that time to about 6 days.

Be very careful with wearing a workout vest simply to lose weight because studies show that it could have a negative impact on your overall health if you are using too much weight or are wearing it for too long at a time.

If you want to learn more please check out our article on this topic.

If you decide to stick to wearing it on daily basis I would recommend you either lower the weight to some extent or simply create a schedule on which you are wearing it only for a limited amount of time (no more than a few hours at a time).

Okay, now you know how often you should train and have a quite good understanding of recovery and overtraining. What if I tell you that there are some quite useful techniques you can use in order to make the whole process faster and more rewarding?

Here’s how you are going to do to it… 

Is there a way to maximize the results you get?

As I have promised in this part of the article I will share with you some of the tips and tricks I learned during my years of working out.

The first tip I would give is this…

Know exactly what you are going to do

If, even before you start doing a single thing, you already know exactly where, when and how you are going to do it, you really make everything 10 times easier. 

I would recommend you spend some extra time and prepare yourself nicely so when it comes to working out you are ready to jump on and follow through everything. 

Trust me if you do this you will see how everything you do will take less time and energy to complete. That will result in better overall results in the long term.

Have exact goals you want to achieve in a limited amount of time

I completely understand you have probably heard this gazillion times already but if you are not doing it you are missing a lot.

A great example of this I can give you straight away is me writing this article.

I have given myself 1 hour to finish it (from this sentence) and at this moment I believe I’m going to do it. 

As you can see I have done these things with my goal:

  • I know exactly what I want to do (I want to finish my article)
  • I know exactly when I’m going to do it (I must finish it under 1 hour)
  • It’s realistic (I have to write only a few hundred words which is something I can certainly do)

So if you are really serious about working out and getting results please take a pen and a piece of paper and write down your exact goal, time of completion and make sure it’s something achievable. 

I’ll give you a minute to do it. Okay, I’m waiting…

Are you ready?

If you haven’t done a thing and just kept reading you are losing a lot so I will give you a second chance to prove me wrong. 

Take your time and write it down.

If you have done it congrats, you are one little step closer. Now tape it somewhere you can easily see it on a daily basis. If you still haven’t done a thing well you lose not me.

Finally here’s my greatest tip.

Start doing it – take action!

I know how hard it is to do this but sometimes you just have to. Every day I do quite a few things I really hate doing but I know that I have to do them because I know that is the right thing to do. 

So before you get into your head thinking and doing absolutely nothing just start working out and go through it.

If you stick to it and continue doing despite how you feel or either you want to do it or not you will start seeing positive results.

Everything else you want to achieve is attached to this little word – action…


I really hope I have given you a proper answer to your question so now you can implement everything you have learned from this article and take action.

If you follow all the basics I have written about you will certainly start seeing great results for your weighted vest training.

If you had found this article useful share it and comment below. I would really appreciate your support.

See you soon!

– Bozhidar


Hey there, my name is Bozhidar and I'm a certified online personal trainer with University Degree in Sports and Nutrition.

With the help of my knowledge and over 8 years of workout experience, I can help you get on the next level. I own a home gym, do calisthenics, little gymnastics, and love to ride a bike.

About me