Weighted Vest Sit-Ups: How to Do Them and How Heavy to Go
Photo: Dan Fahey, Gritty Soldier
A weighted vest sit-up is a regular sit-up with a vest on, which loads your abs without anything to hold. Wear the vest high and tight, keep your hands light on your head or crossed over your chest, and sit up with your abs instead of pulling on your neck. Do 3 to 4 sets of 10 to 20 reps, and if sit-ups bother your back, switch to planks and hanging leg raises, and add the vest only once they feel easy.
Why use a vest for sit-ups
Holding a plate on your chest works, but your arms end up doing part of the job. A vest puts the extra load on your torso and leaves your hands free, so the work stays on your abs and hip flexors. It also makes it easy to go straight from sit-ups into push-ups or pull-ups without taking anything off.
How to do a weighted vest sit-up
- Put the vest on high and snug so it does not slide around when you lie back. Here is how to wear a weighted vest.
- Lie on your back with your knees bent and your feet flat. Anchoring your feet under something sturdy makes the sit-up easier; leaving them free makes it harder.
- Place your hands lightly behind your head or crossed over your chest. Do not pull on your neck.
- Sit up by curling your ribs toward your hips until your chest is close to your knees.
- Lower under control until your shoulder blades touch the floor, then go again.
How heavy and how many
Get comfortable with 3 sets of 20 strict bodyweight sit-ups first. Then add the vest and drop back to 10 to 15 reps a set. A 20 lb vest is plenty for most people. Train them two or three times a week and add reps before you add weight.
Common mistakes
- Yanking your neck: keep your hands light and let your abs do the lifting.
- Dropping down fast: the lowering half builds strength too. Take a second or two on the way down.
- Arching your lower back: keep your core tight so your lower back stays down as you lower.
- A loose vest: if it rides up toward your face, tighten the cummerbund, then shorten the shoulder straps so the vest sits high and snug.
Other core moves to do in a vest
Weighted plank: the Army Fitness Test uses a plank, not sit-ups, so if you are training for the AFT, spend most of your core time holding planks. A vest makes shorter holds harder. More in our guide to building a longer plank.
Hanging leg raises: hang from a pull-up bar in hanging ab straps and raise your knees or straight legs. The straps take the strain off your grip, so your abs give out before your hands do.
Weighted crunches: a shorter range of motion than a sit-up if full sit-ups bother your back. If any core move causes back pain, stop and pick a different one. Our ab workout without sit-ups has more options.
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Hanging Ab Straps V2
Hang from a pull-up bar and train hanging leg raises without your grip giving out. Made in the USA with 1000D Cordura, $59.99.
Shop Ab StrapsFrequently Asked Questions
Are weighted vest sit-ups good?
For most healthy people, yes. The vest adds load to your abs without your arms getting involved. If sit-ups bother your back or neck, use planks, hanging leg raises or crunches instead.
How heavy should a weighted vest be for sit-ups?
Start with the vest only after you can do 3 sets of 20 strict bodyweight sit-ups. A 20 lb vest is plenty for most people.
Do weighted sit-ups help with the Army fitness test?
They build general core strength, but the Army Fitness Test uses a plank, not sit-ups. Train the plank directly if that is your test.
How many weighted vest sit-ups should I do?
3 to 4 sets of 10 to 20 reps, two or three times a week.
