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Getting Started FAQs
If you have a question about how a weight vest works or if its right for you, then there's probably a good chance a few other people have asked the same question. Below is a list of frequently asked questions - and more importantly, the answers - related to getting started with a weight vest. Our other FAQs might help you find what you are looking for. If not, ask our experts your question or contact us.
General questions & tips for getting started with your weight vest
The key to any exercise regiment is to get clearance from your primary care physician first. After you have obtained clearance, start slow. It is recommended to participate in weight training at least two days a week for 30-45 minutes and perform 30-60 minutes of walking every day. What makes the vest so helpful is that you will not need to go to a gym to perform your weight training. The vest comes with easy to change weight plates to challenge the body while performing exercises in all planes of motion. There is less chance of injury or harm because the weight is like an added skin. There is not any weight that can be taken away from the body that has potential for harm.
To get started, put the vest on with one or two plates and go for a walk (start with 10 minutes and build up). After a week, add 5-10 more minutes and maybe add another plate. After week week two, slowly add in body weight exercises with the vest. This will optimize the bodies core and stabalizers without putting excessive strain on the joints, tendons, or ligaments. By week three to four, you should be walking 3-5 days a week (30-60 min.) and performing body weight exercises with the vest 2-3 days (30 min. each session) per week.
You can start using a weighted vest right now. After getting clearance from your physician, any individual can put a vest on and start using it. The benefit of using a vest is that the plates can be added/subtracted to meet your fitness level and goals.
I have been using the weighted vest with many of my clients and one client in particular comes to mind with this question. I have been working with a man who has cerebal palsy and has limited function in his legs (wheelchair bound) and his arms are essentially his legs. He is strong and can perform 8-10 pull ups on his own without assistance.
He asked me, "Matt, I can do these pull-ups with ease, we should increase the reps." I don't know about you, but when I train clients, I want them to fatigue in the quickest and safest way to maximize muscle breakdown and hypertrophy of the muscle. After being introduced to the vest, I started him with the vest and two plates in front and two plates in the back easy to change weight pockets. After one week of using the vest, I added one plate each side for week two. It was challenging for him, but it has payed off. He can now rep out 15-20 full range pull-ups without the use of the vest.
The take home message is to start with two or three plates and as your body adapts to the new forces being presented to the body, slowly add plates to meet the resistance you are attempting to use. As for incorporating the vest into exercise routines, it can b used with any routine. It engages teh core much more than without. This will result in much quicker results and gains in whatever sport or athletic event you are participating in.
Your Resistance Wear vest is as rugged as its design. You can care for it like any other apparel item. For basic care and cleaning, you can throw it in the washer and then let it air dry. If you have additional questions about how to care for and maintain it, call customer service at 844-4-RESIST (844-473-7478) or email your question to Service@ResistanceWear.com.
The silver rings take the vest to the next level. With its centrally located design to the human body, we can attach a sled, resistance bands or a chain to help with pull ups. Overall, the vest is an essential tool to all training programs and athletes.
The weighted vest is secured to your body via velcro straps that come along your rib cage. There are multiple sized vests that you can choose from. My suggestion would be to try one on and see how it fits. The benefit of this vest versus the competition is that this vest sits much higher on the body than does the competition so it will fit you much more comfortably.
The weighted vest can be used for everything and anything. You can use the vest for every workout and I highly recommend using it with every training session. You will not injure yourself but on the contrary, you will enhance your ability to fight off injury due to the increased stamina you will gain while using the vest.
The vest, like any exercise routine, should be introduced at a slower pace till you find a comfortable weight that challenges the body and your comfort level. An Olympic athlete might have all the plates in the weight pockets and a novice might only have two plates in the vest. That is what makes the vest such a vital tool in the training industry. I can adapt any routine for any fitness level by adding/subtracting plates based on the fitness level of my clients.