Tom Rowland is the host of the Tom Rowland Podcast and in this Physical Friday episode, he shares how a weighted vest can transform any bodyweight workout. Recording on his birthday while using the vest himself at his gym, Tom explains how this simple piece of equipment can add significant difficulty to running, pull-ups, push-ups, burpees, and virtually any movement pattern. If you're tired of standard bodyweight workouts or can't access a gym, this episode reveals a strategy that increases intensity without requiring traditional weights—especially valuable when equipment like dumbbells is sold out but weighted vests remain available.
What are the benefits of using a weighted vest for bodyweight workouts?
A weighted vest adds between 20 and 50 pounds to any bodyweight movement, significantly increasing workout difficulty and enabling fitness gains when gym access is limited. Tom Rowland uses weighted vests on birthdays at his gym and confirms they work effectively for running, pull-ups, push-ups, burpees, and deck of cards workouts while providing proper weight distribution that minimizes bouncing during movement.
Who is Tom Rowland?
Tom Rowland is the host of the Tom Rowland Podcast who delivers Physical Friday episodes focused on fitness strategies for anglers and outdoor enthusiasts. He trains at a gym where weighted vest workouts are incorporated on birthdays, and he personally tests the equipment and methods he recommends to his audience.
Title Sponsor
This episode is brought to you by Star brite, the marine care company Tom trusts to keep his boat and outdoor gear in peak condition. From boat care in a bucket to salt off and versatile cleaning solutions, Star brite supports the active lifestyle Tom promotes in every Physical Friday episode. Visit Star brite
Why Bodyweight Workouts Still Work When Gyms Are Closed
Tom opens this episode acknowledging a reality many listeners faced in 2020: gyms closed, equipment sold out, and training routines disrupted. But he makes a strong case that bodyweight workouts can deliver results equal to or better than traditional gym training. The catch? Many people grow tired of the same movements without progression. Tom believes you can get in exceptional shape using only your bodyweight, but he also understands the psychological need for variety and increased challenge. That's where the weighted vest enters the conversation as a simple tool that transforms familiar movements into something far more demanding. Tom's philosophy on bodyweight training starts at 00:01:47.
The Birthday Tradition: Using a Weighted Vest at the Gym
Tom reveals a unique training tradition at his gym: wearing a weighted vest on your birthday to complete the same workout as everyone else. Recording this episode on his own birthday, Tom wore the vest during his morning session and experienced firsthand the added challenge it creates. The vest he uses features adjustable straps that allow it to move with his body during running, push-ups, burpees, and pull-ups without excessive bouncing. He mentions that the vests at his gym are adjustable from 20 to 30 pounds, depending on how many weight plates you insert. This birthday protocol isn't just a novelty—it's a legitimate training stimulus that forces adaptation. Tom describes the birthday vest workout at 00:02:45.
Hear Tom explain exactly how the weighted vest fits and moves during intense workouts
How to Choose and Fit a Weighted Vest
Tom provides specific guidance on weighted vest selection. He notes that 20 pounds is on the lighter end while 50 pounds is on the heavier side, giving listeners a practical range to consider based on their current fitness level. The most important feature, according to Tom, is a proper fit with adjustable straps that prevent bouncing during dynamic movements. His vest allows him to run, do push-ups, burpees, and pull-ups while maintaining stability against his body. The adjustability also matters for weight customization—Tom can remove weight plates to create a 20-pound vest or fill all the pockets for 30 pounds. This modularity means one vest can serve multiple training phases and intensity levels. The detailed vest specifications begin at 00:02:54.
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SubscribePractical Applications: Deck of Cards and Beyond
Tom suggests using a weighted vest for any bodyweight movement, specifically mentioning deck of cards workouts as an ideal application. This classic training protocol assigns exercises to each card suit and reps to the card value, creating unpredictable volume and variety. Adding a weighted vest to this format transforms an already challenging workout into something significantly harder. Tom emphasizes that the vest increases difficulty across the board—whether you're running, doing pull-ups, push-ups, or burpees, the additional load forces your body to adapt and make gains. He points out that at a time when 12-pound dumbbells were sold out everywhere, people could still find 50-pound weighted vests in stock because fewer people want to use that much additional weight. Tom's deck of cards recommendation appears at 00:03:20.
Don't miss Tom's complete breakdown of weighted vest training.
This short episode delivers actionable strategies you can implement immediately.
Key Takeaways
- A weighted vest can transform any bodyweight workout by adding 20 to 50 pounds of resistance without requiring gym equipment or traditional weights
- Tom's gym uses weighted vests as a birthday tradition, proving their effectiveness as a legitimate training stimulus rather than a novelty
- Proper vest fit with adjustable straps is critical to prevent bouncing during running, pull-ups, push-ups, and burpees
- Weighted vests remain available when other equipment sells out because 50-pound vests intimidate most buyers, creating opportunity for serious athletes
- Deck of cards workouts gain significant intensity when performed with a weighted vest, forcing adaptation and fitness gains
- Adjustable weight systems let you customize difficulty from 20 to 30 pounds by adding or removing plates
- Tom personally tested the vest on his birthday, demonstrating his commitment to recommending only equipment he uses himself
Final Thoughts from Tom
I recorded this episode on my birthday after wearing the weighted vest through our morning workout, and I can tell you it's no joke. The vest adds real challenge to movements you might think you've mastered. If you're stuck doing bodyweight workouts and feeling like you've plateaued, this is a simple solution that delivers serious results.
What I like about the weighted vest is its versatility. You're not limited to one type of movement or training style. Whether you're running, doing deck of cards workouts, or incorporating it into a circuit, the vest scales the difficulty immediately. And the fact that these vests were still in stock when everything else sold out tells you something—most people don't want to do the hard work, which creates opportunity for those who do.
This Physical Friday episode is short but packed with actionable information. If you're looking for a way to level up your training without access to a full gym, give this one a listen. I'd love to hear what weighted vest workouts you're doing—drop it in the comments or email me at podcast@saltwaterexperience.com.
Frequently Asked Questions
How much weight should a weighted vest have for beginners?
Tom Rowland indicates that 20 pounds is on the lighter end of the weighted vest spectrum, making it appropriate for beginners or those new to loaded bodyweight training. As fitness improves, users can progress toward 30 or even 50-pound vests by adding weight plates to adjustable systems.
What exercises can you do with a weighted vest?
Tom specifically mentions running, pull-ups, push-ups, burpees, and deck of cards workouts as effective weighted vest applications. Essentially any bodyweight movement can be enhanced with a weighted vest, and the vest's adjustable straps should allow it to move with your body without excessive bouncing during dynamic exercises.
Can you get in shape using only bodyweight exercises?
Tom Rowland believes you can get in as good shape or even better using bodyweight workouts compared to traditional gym training. He acknowledges that people sometimes grow tired of bodyweight movements, which is why adding a weighted vest provides both psychological variety and increased physical challenge to continue making fitness gains.
What should you look for when buying a weighted vest?
According to Tom, a good fitting weighted vest must have adjustable straps that prevent bouncing during running, pull-ups, push-ups, and burpees. The vest should move with your body and ideally feature removable weight plates so you can adjust from 20 to 30 pounds or more depending on your training needs.
Are weighted vests still available when other equipment sells out?
Tom notes that during equipment shortages when 12-pound dumbbells were sold out everywhere, 50-pound weighted vests remained available because fewer people want to use that much additional weight. This creates opportunity for serious athletes to acquire effective training equipment when other options are unavailable.
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About this Guest
Tom Rowland
Tom Rowland hosts the Tom Rowland Podcast and delivers Physical Friday episodes focused on fitness, training, and the physical disciplines that support performance in fishing and outdoor pursuits. He trains at a gym where weighted vest workouts are incorporated on birthdays and personally tests all equipment before recommending it to his audience. Tom believes bodyweight training can deliver results equal to or better than traditional gym workouts and uses his platform to share practical strategies that work in real-world conditions.
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