93 exercises
The Best 93 Weighted Exercises with Videos & Tips
Discover weighted exercises that add external load to bodyweight movements. Each exercise includes HD video demonstrations and technique cues to help you progressively overload fundamental movement patterns and build advanced strength.
Frequently Asked Questions
When should I start adding weight to bodyweight exercises?
Add external load when you can perform 12–15 clean reps of the bodyweight version with controlled tempo and full range of motion. For pull-ups, this typically means 3 sets of 10 unassisted reps; for dips, 3 sets of 12. Starting weighted work too early usually leads to shortened range of motion and compensatory form, so build the bodyweight foundation first.
What is the best way to add weight - vest, belt, or dumbbell?
A dip belt is the most versatile and comfortable option for pull-ups, dips, and belt squats, as it hangs weight from your hips without restricting movement. A weighted vest distributes load evenly and works best for push-ups, walking lunges, and conditioning work. Holding a dumbbell between your feet or in a goblet position works in a pinch but becomes awkward and limiting past 15–20 kg.
How much weight should I add to weighted pull-ups?
Start with 5 kg (10 lb) and increase by 2.5 kg per week as long as you can maintain full range of motion: chin over the bar, arms fully extended at the bottom. Most intermediate trainees work in the 10–25 kg range for sets of 5–8 reps. If your form breaks down, reduce the weight, as a partial weighted pull-up is less effective than a full-range bodyweight rep.
