Weighted Vest and Strength Workouts

[rcsaros]

This may be a crazy question, but am wondering:

I wore a 15 pound weighted vest and used 8 and 10 pound dumbbells this morning doing a lower body strength workout. Would this be counted as 15 + 20 (two 10 lb DBs) for 35 pounds total? This is how I was counting it but wandering if I was accurate in doing so.

This felt better to me than trying to hold bigger dumbbells and didn't seem to put as much strain on my arms/shoulders/wrists because the amount I was holding was lighter.

Just curious what others thought. Thanks!

 

[Debinmi]

That's how I would count it too! Cathe uses a weighted vest in STS Meso 3 and counts it as an extra 10#.

 

[Cathewofan]

In strength training terms, body weight usually refers to the weight of your body alone, as a reference point for beginners or body weight exercises.

When one adds a weighted vest and/or any kind of resistance, one is no longer just, say, squatting one's body weight. Now one is squatting body weight plus the extra load.

Some contemplate adding on a weighted vest in STS Meso 3 elevated deadlift. My personal view on this is:

While weighted vests can be useful for other exercises, they are not suitable for deadlifts due to the increased risk of injury (stress on the lower back, hips, knees, and spine) and the likelihood of compromising proper lifting form (center of mass shift, potentially causing one to lean forward or backward to compensate).

It is safer and more effective to improve grip strength and add weight to the barbell instead.

 

[Debinmi]

In strength training terms, body weight usually refers to the weight of your body alone, as a reference point for beginners or body weight exercises.

When one adds a weighted vest and/or any kind of resistance, one is no longer just, say, squatting one's body weight. Now one is squatting body weight plus the extra load.

Some contemplate adding on a weighted vest in STS Meso 3 elevated deadlift. My personal view on this is:

While weighted vests can be useful for other exercises, they are not suitable for deadlifts due to the increased risk of injury (stress on the lower back, hips, knees, and spine) and the likelihood of compromising proper lifting form (center of mass shift, potentially causing one to lean forward or backward to compensate).

It is safer and more effective to improve grip strength and add weight to the barbell instead.

Interesting points for deadlifts. I think Cathe uses it for squats and lunges so you don't have to lift a heavy barbell over your head. I don't recall whether she uses it for deadlifts.

 

[aqua girl]

I hopped on OnDemand & checked, when she’s ready to do deadlifts, they take the vest
off.

 

[Debinmi]

I hopped on OnDemand & checked, when she’s ready to do deadlifts, they take the vest
off.

Thanks for checking!

 

[Braille]

I count every additional pound that I add - no matter how I'm carrying the weight (vest or weights in hand). If it's not my body weight, I count it. I was taught to do that by a professional trainer, but that was in the late 80s, so not sure how it's done now. When using a barbell, I also count the weight of the bar (in addition to the weights I add to it), because I have 2 bars of substantially different weights, and I need the accuracy of total weight in order to prevent injuries and to measure progress.

 

[Cathewofan]

Interesting points for deadlifts. I think Cathe uses it for squats and lunges so you don't have to lift a heavy barbell over your head. I don't recall whether she uses it for deadlifts.

Apology for late response. Glad @aqua girl responded to your question.

I included a caution about deadlifting with a weighted vest for anyone pondering this add-on.

Cathe always prioritizes safety and proper form in her advanced home weight training workouts, which is something I truly respect.

 

[Debinmi]

Cathe always prioritizes safety and proper form in her advanced home weight training workouts, which is something I truly respect.

Yes! That's why I prioritize Cathe's weight workouts over other instructors. Her form is impeccable and I always appreciate her form pointers no matter how many times I hear them. A couple of weeks ago I did her Power Hour TB workout and although it's been a few years since I last did it, I could recite along with her including the part about her "little guy" keeping her up at night. Lol

 

[nckfitheart2009]

Interesting points for deadlifts. I think Cathe uses it for squats and lunges so you don't have to lift a heavy barbell over your head. I don't recall whether she uses it for deadlifts.

For STS, Cathe did not use vest for deadlifts.

 

[juliepie]

The 15 lb from the vest definitely adds to the overall load your body is moving, especially for lower body work. So yeah, counting it as 15 (vest) + 20 (dumbbells) makes sense for total weight your legs are handling

 

[nckfitheart2009]

It is safer and more effective to improve grip strength and add weight to the barbell instead.

I actually prefer barbell for heavy deadlift gripping properly, as i mean it!

it feels great keeping tensions on glutes and hamstrings.