How to Make Weighted Vests
A weighted training vest is one of the safest and most convenient ways to give your body a workout. Weighted vests offer a means of resistance training and muscle mass increase. They are a tool commonly used for training in occupations requiring a lot of physical strength, such as firefighting and military service. Making your own weighted vest requires only a vest pattern, sewing materials and something to use as adjustable weight.
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Things You'll Need
- Vest pattern
- Woven fabric
- Cotton or cotton-polyester blend lining
- Loop tape
- Hook tape
- Needle
- Thread
- Pins
- Modeling clay, weight varies
- Plastic sealable sandwich bags
Instructions
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1
Go online and search for a free vest pattern. The pattern should use a straight bottom hem; there should be no darts used on the front or back of the vest. Cut the front pieces and the back out of the fabric using your pattern. Do the same for the lining, and set the outer fabric aside for now.
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2
Cut pockets from the lining material. The dimensions of the pockets can vary depending on the amount of weight you put in. For reference, 1 pound of modeling clay will comfortably fit--that is, without making its shape noticeable when wearing--in a 6 by 6-inch pocket. To make the back pocket, subtract 2 inches from the total measurement of the lower edge of the back and cut a strip of lining 7 inches wide at that length.
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3
For the first two front pockets--you have the option of adding more later on if desired--measure the bottom of the front sides and subtract 2.5 inches. Cut two more 7-inch-wide strips of lining to this measurement. Make a narrow hem on the back pocket by folding one edge of the fabric 1/4 inch in, stitching close to the fold, trimming the loose end, then refolding and restitching.
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4
Fold the pocket so you have it divided into thirds. Place a 1-inch length of hook tape halfway along each third on the hemmed edge. Align the pocket parallel to the bottom edge and stitch it in place, then turn it up and press it in place. Make markings where the pieces of hook tape will touch the main part of the vest, then stitch three 1-inch lengths of loop tape into place. This is a basic Velcro-like assembly for the back pocket. Stitch vertically along the 1/3 folds. You now have a three-compartment back pocket for the weighted vest.
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5
Just as you've done with the back pocket, make a narrow hem on the front pockets, then stitch the bottom to the lining. Add hook tape to the pockets and loop tape to the fabric. Unlike the back pocket, there will be no other compartments. Stitch the right sides of the vest's shoulder seams together, and make sure they're completely even.
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6
Retrieve the fabric pattern you cut out and set aside earlier. Place the vest fabric on top of the lining; the right edges should be even with one another. After making sure both pieces are flat, pin them in place at the bottom, arms and neck. Add stitches to these areas, but leave the side seams alone for now. Smooth out, grade and trim the rest of the seams, then stitch inside the side seam 1 inch into the lining and sew the side seams shut.
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7
Sew three more 1-inch pieces of hook tape onto the inside of a front edge of the weighted vest. Bring the edge around to overlap the other side and mark where the tape touches. Stitch loop tape at these locations. Seal the blocks of modeling clay in sandwich bags and place them into the pockets.
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Tips & Warnings
If the vest doesn't add enough extra weight, you can either add extra pairs of pockets or use heavier substances than clay.
When wearing a weighted vest, always consult your doctor first. This design is to add weight evenly across the torso--before adding any more, make sure it will be evenly distributed. Don't add more weight than you can handle, and if you feel any severe muscle pain, stop wearing the vest immediately. If you use a clothes iron on the fabric interfacing, be careful of burns, and use a press cloth if necessary to prevent damage to the underlying cloth. Avoid opening and closing the pockets too much; Velcro-like material can weaken over time with frequent use. Only open and close pockets when you're changing weight.
