How to Do Weighted Clothing Training Effectively

How to Do Weighted Clothing Training


People try weighted clothing training for many different reasons, including losing weight, reducing stress, building strength, or increasing speed. You can buy weighted clothing that is easy to wear and use, and it can build bone mass and strengthen and tone your muscles. In addition, it has been shown to calm children with Autism. You can wear them for working out alone, or you can incorporate them into your daily life. Read on to learn all about weighted clothing training.

The Benefits of Training with Weighted Clothing

There are a number of benefits to weighted clothing training. First of all, weighted clothing has been shown to help calm children with Autism, Asbergers, and ADHD. They provide deep touch pressure that helps them to relax and focus, and the pressure also helps to reduce anxiety. Often, autistic children will use weighted clothing for everyday use to help them focus and feel more calm in school.

Another benefit of weighted clothing training is that it can help you to lose weight. When you wear a weighted vest, it can help to burn calories, but it also has been shown to reduce appetite by tricking your body into thinking it is full.

Wearing weighted clothing in general will create greater resistance to any activity, so you will burn more calories than you can when you aren’t wearing weighted clothing.

Some people choose to train with weighted clothing to build muscle. They can be very beneficial for an athlete who needs to become stronger and faster.

If you are training on box jumps or squats and want to build more explosive power, weighted clothing will help. Weighted training is best as an added benefit to body-weight training because it adds weight without having to lift weights. 

Finally, using weighted training for the treadmill or going out for a walk or a run will help to spike your heart rate and build your cardio fitness. It can provide you with calorie-burn and a boost in metabolism without having to increase your pace.

Different Types of Weighted Clothing Items and How to Use Them

There are a few different types of weighted clothing that you can use. Resistance training is a great way to improve your athletic ability and fitness level, and you can use weighted clothing when you are doing exercises where it would be difficult to carry weights. 

Take a look at the types of weighted clothing described below.

Weighted Vests

The weighted vest (goes to Amazon listing in a new tab) is one of the most popular additions to training for many people. They are great for people who walk, run, jog, sprint, do cross fit, do body weight exercises, and more. They come in different styles, and many have pockets so that you can remove small weights and change them out for heavier ones. You could have the weights in the back or front, and some have them in both places.

When you buy a running vest, you will want it to be adjustable for up to 10 pounds. If you are hiking or doing squats or lunges, you can go up to 20 pounds. Make sure to look at the different kinds of vests, and choose the one that is best for your activities.

Weighted Wrist Weights and Ankle Weights

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Most wrist weights can be used on the ankles, and vice versa. When you wear them as ankle weights, they are useful if you go walking, play basketball, do yoga, or do any leg exercises. You can also wear them while you do chores or walk around the house.

Generally speaking, most ankle weights are pretty bulky for running or jogging, but if you try them, go with the one-pound weights. You should exercise caution as you could strain your knees and ankles. Some weighted ankle weights are made with neoprene, which is very comfortable, and they will secure with a Velcro strap. These are great for leg exercises at home or at the gym. Wear heavy ankle weights when you are looking to build your power and your leg strength.


You can use weighted wrist weights (goes to Amazon listing) when you are doing arm exercises. They will provide resistance that is greater than your body weight, but you will not need to carry a dumbbell.

Weighted Gloves

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Weighted gloves (goes to amazon in a new tab) are gloves with weights in them. People use them for boxing, but they also use them for aerobics, walking, martial arts exercises, shoulder exercises, and swimming.

Many of these gloves will have the weights on the back of your hand. You put them on just as you would a normal glove, then you can secure them with a Velcro strip. They come with varying weights, including one, two, three, and six pound options. You will want to use these gloves if you train for a sport where they will benefit you, such as boxing or martial arts.

Weighted Shirts

Weighted shirts are similar to dri-fit athletic shirts, but they have weights built in. They are for people who are serious with their training, usually for a particular sport. You wear the shirt, and they also have gel packs for heating or cooling your muscles. They are good for football training or track.

Weighted Sleeves

You can wear a weighted sleeve on your forearm or your calves, and they are great for running or walking. Some people wear them for everyday living to help burn calories and lose weight.

They also work well for building up arm speed when you train for sports such as boxing, martial arts, basketball, and more. They help you gain power by providing resistance.

Shoe Weights

Shoe weights (can be found on Amazon here) are wrapped around your shoes to provide resistance. You can use these for walking or just everyday use to provide added resistance. They are similar to ankle weights, but they attach to your shoes instead of going around your ankles. 

Weighted Belts

Weighted belts (link goes to amazon) are great for people who have previous injuries to the collarbone or shoulder. The belt provides resistance by sitting on your hips, and they come anywhere from six pounds to 40 pounds. People use it for lunges and squats, as well as hiking and walking. You can also wear it around as you go about your day to help increase the number of calories you burn.

Weighted Shorts

Weighted shorts are designed to work your lower body. The weights are inserted in pockets by the hips and upper legs, and they provide resistance when you are running. Runners often use them to improve speed and strength, and they are great for any workout where you want to work your lower body.

Final Thoughts

There are many different types of weighted clothing, and you can choose which one is best for you. Most people prefer a weighted vest, as the vest usually has pockets, and you can slip the weights in and out. Often people use weighted vests to help children with autism or ADHD focus and remain calm.

You can use weighted clothing around the house or while you exercise. They will increase your body resistance, and they will help you burn more calories. If you are training for a sport, you can use weighted clothing to increase your strength, agility, power, and speed. Weighted clothing has a number of great benefits. 

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Image 1: feature image - Weighted Vest by Terry Ross - 2006 (image has been cropped)  

Image 2: USS Theodore Roosevelt (CVN 71)_150524-N-GN619-044 by U.S. Naval Forces Central Command (image has been cropped)

Image 3: Ankle Weights by Dennis Sylvester Hurd - 2012 (image has been cropped)

Image 4: Punch! by slgckgc - 2011 (image has been cropped)

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