So, when I was offered the chance to test out a new streamlined weighted vest from U.S. brand OMORPHO<\/a> I seized it\u2014and promptly set about using the 6lb G-Vest Run<\/a> and 10lb G-Vest Icon<\/a> for all my workouts for 30 days.<\/p>\n Latest Videos FromFit&Well<\/p>\n G-Vest Run<\/p>\n Image credit: OMORPHO<\/p>\n G-Vest Icon<\/p>\n Image credit: OMORPHO<\/p>\n The problem was that I happened to be training for a marathon at the time and forgot one of the fundamental principles of how to exercise safely.<\/p>\n Instead of building strength gradually, I bit off far more than I could chew.<\/p>\n You may like<\/p>\n I compounded the added load I was wearing during workouts by running further each session, or at faster speeds, which led to my knees swelling up and my fitness plateauing.<\/p>\n Now that I\u2019m on the other side of the marathon, I\u2019ve had time to reflect. Here\u2019s what I would have done differently.<\/p>\n 1. Start as light as possible <\/p>\n Strapping on an extra 10lb might feel manageable at first, but over the course of a 30-minute workout, it can really take its toll.<\/p>\n It\u2019s like reaching for a heavier set of dumbbells in the gym.<\/p>\n If you\u2019ve benched 45lb weights all your life, you wouldn\u2019t suddenly increase that by 20lb. You\u2019d move onto 48lb, then 52lb, then 57lb and so on.<\/p>\n What to read next<\/p>\n The same principle should apply to weighted vests.<\/p>\n \u201cThe general recommendation, like with most resistance training, is to start light and gradually build up as strength and comfort with the vest improve,\u201d Holly Haywood, lead instructor at Third Space<\/a>, a chain of luxury health clubs in London, tells me.<\/p>\n A good starting point is no more than 5% of your bodyweight.<\/p>\n \u201cFor example, someone who weighs 160lb might begin with an 8lb vest,\u201d says Haywood.<\/p>\n \u201cAs your body adapts and if your technique remains sound, you can progressively increase the weight, so long as wearing the vest doesn\u2019t affect your technique.\u201d<\/p>\n If using the vest for running workouts, like I was half the time, I\u2019d argue you\u2019d be better off starting even lighter, more like 1-2% of your body weight.<\/p>\n Then, when you feel ready to go up in weight, progress gradually in incremental jumps of no more than 2lb at a time.<\/p>\n 2. Don\u2019t wear it on long runs<\/p>\n I thought wearing the weighted vest during my slow-paced, long runs would be easier and more effective than during short interval sprint sessions.<\/p>\n I was wrong.<\/p>\n In practice, the extra weight gradually wore down my joints, muscles and resolve, bringing one particularly sapping 14-mile run to a grinding halt at the 12.5-mile mark.<\/p>\n That\u2019s why I also wouldn\u2019t recommend wearing one when taking long walks either.<\/p>\n \u201cWearing a weighted vest and moving under a heavier load forces your body to work harder, resulting in more calories being burnt,\u201d says Haywood.<\/p>\n \u201cBut if the vest is too heavy, or worn incorrectly, it can put additional strain on joints such as knees, hips and ankles.\u201d<\/p>\n It can also compromise form, elevating risk of injury.<\/p>\n \u201cIt\u2019s vital to always speak to trainers or physios to make sure your vest is working for you, not against you,\u201d adds Haywood. \u201cIf it begins to feel uncomfortable on your joints, move to a lighter vest, or remove it completely.\u201d<\/p>\n 3. Save the vest for bodyweight workouts <\/p>\n While giving my knees time to recover, I focused on using the vest to add incremental load to bodyweight exercises like push-ups, dips and pull-ups.<\/p>\n This, I found, is where the OMORPHO vest excels.<\/p>\n Its figure-hugging design meant the vest didn\u2019t clatter into the floor when performing push-ups or restrict upper-body mobility on the pull-up bar (nor while running, jumping, sprinting or doing sit-ups for that matter).<\/p>\n That meant I could focus on executing each rep with good form.<\/p>\n The added resistance offered by the vest also made workouts more efficient, because I was able to increase the intensity of the session without having to perform more reps.<\/p>\n Just make sure your movement patterns are sound before adding load, warns Haywood. \u201cGood form should always be your top priority.\u201d<\/p>\n![\"A](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/10\/XHEnbgj6XX8fn3bFu9zWP8-2056-80.jpg\")
<\/p>\n![\"A](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/10\/CbhFNX2cbcVaY4MK6cGcC8-2400-80.webp\")
<\/p>\n