4 Ways to Build Fitness Into Your Day with a FARRA. Weighted Vest

1. Turn your everyday walks into workouts

The easiest place to start is walking. Adding even a small amount of weight increases the intensity without changing your routine. Your heart rate climbs faster, your muscles work harder, and you burn more calories - all while doing something you already enjoy.  Head out for a walk with music or podcast, walk with a friend, take the kids out, or walk the dog. Add in walking up some steps or hills, do some step-ups or use a park bench for tricep dips or bench push ups for extra intensity - the outdoors can become your gym. And spending time outside in nature can help boost not just your physical health but your mental health too.

2. Level up your home workouts

Push-ups, squats, lunges—these classics become significantly more challenging with added weight. If you are new to resistance training, the place to start is with just your body weight to learn good technique and to allow your muscles and tendons to get used to the movements, helping you to avoid injury.  Over time your body will adapt and get stronger so progressing to perform the same movements in a weighted vest allows you to advance your training and build both muscular strength and bone density.

If you already have dumbbells or kettlebells at home, a weighted vest can add to that resistance, helping you to continue to progressively overload over time.

It’s also a great option if you struggle with wrist discomfort or injuries. When holding hand weights feels awkward or painful, a vest lets you load your body without any strain on your wrists.

Our vest is adjustable so you can change the weight as required, for example you may carry all 5kg for squats, lunges, and step-ups but reduce the weight for upper body movements like push-ups or pull-ups.  Try some balances wearing your vest to fire up core stabiliser muscles.

3. Mix up your Cardio

Whether you’re going up and down stairs at home or work, hiking, or treadmill sessions, a weighted vest boosts intensity and over time can help improve both cardiovascular fitness and endurance. 

4. Use It During Everyday Activities and build functional strength

One of the most overlooked ways to use a weighted vest is simply wearing it throughout your day. Everyday activities—running errands, doing chores, walking the dog, even just moving around the house—quietly become low-level strength and endurance work.

These “exercise snacks” build up over time. Instead of carving out 45–60 minutes (plus travel) for a dedicated workout, you’re layering movement into what you’re already doing. And on days when even hitting those recommended 10,000 steps feels like a stretch, that kind of built-in effort can make all the difference.

This is a subtle but powerful way to increase your daily energy expenditure without setting aside extra workout time. 

Ideas:

• Wear it while tidying up around the house
• Put it on for running errands or doing supermarket shops 
• Use it while walking the dog or pushing the pram
• Wear it to/at work - around the office especially taking the stairs rather than the lift, or head out of the office for some fresh air on your lunch break. If you take the tube try getting off a stop early and walk the remaining section to work.

A weighted vest is one of those tools that grows with you. Whether you’re just starting out or already training seriously, it adds a new dimension without complicating your routine.

The key is progression: start light, focus on good form, and increase weight gradually. You can improve strength, endurance, and overall fitness in ways that feel both natural and challenging.  And the beauty of wearing a FARRA. vest is that it works seamlessly whether you’re wearing lycra, work clothes or casual attire; it will fit in with you.