This topic has been coming up a lot lately. A number of clients and community members have been asking whether a weight vest or loaded backpack is best for their conditioning objectives.
You won’t be surprised to know that my position on this topic is relatively “device-neutral.” Both can be great. It just depends on your specific goals. I’ll offer a few pros and cons for each torso mass enhancement apparatus.
Pros of Weight Vests
Weight vests, especially the newer models, are highly conforming to the body. They distribute load across the front and back of the trunk, allowing for even weight distribution. When properly adjusted, they tend to fit snugly and reduce bouncing or jostling of the load. Most users report that weight vests are quite comfortable and relatively easy to use when performing a variety of exercises. They are also very portable and easy to store.
Cons of Weight Vests
Depending on the style, most weight vests are limited in the amount of weight one can utilize, when compared to heavy backpacks. They usually don’t offer the option of carrying additional gear, such as rain jackets and water bottles. And they are use-specific (only for training) as opposed to serving as luggage, etc.
Pros of Loaded Packs
Loaded backpacks, particularly those designed to carry heavy loads, allow for nearly infinite customization of weight. They can serve many purposes for gear transport in addition to training. Backpack training is more sport-specific for hunters and mountain athletes because it duplicates real world demands. A backpack is an extremely versatile, multi-use tool.
Cons of Loaded Packs
Comfort with loaded packs is directly correlated with quality/cost. Cheap packs suck and they are responsible for many people becoming “ruck-haters.” While good packs generally transfer the load to the pelvis, they tend to move the center of gravity rearward. A fitness trainee may find this less desirable than a mountain athlete.
Now let’s take a look at some benefits, recommendations, and precautions of training with either device.
Benefits of Torso-Loaded Training
- Increased cardio workload with minimally increased impact. Wearing a vest or pack when walking or hiking can give you a bump in heart rate. Depending on the load and terrain, you might even go up by a full Zone, such as from 2-3.
- Enhanced muscular work in the legs and core. This is primarily a muscular endurance effect but there’s also some strength challenge, especially as loads get heavier.
- Bone density is positively impacted by the axial skeletal loading. There is a reason why vest use in particular has become very popular in women’s health.
- Improved posture. Staying tall, proud, and strong under load builds gravitational defiance in the spine. When you remove the weight, you feel light, upright, and most movement feels easier (at least temporarily). This can boost confidence and self-esteem and those bennies should never be taken lightly. When you are walking down the street wearing your vest or pack, your neighbors will view you as a badass. And you might see yourself that way too.
- It’s yet another fun option for training as a Lifetime Athlete.
Recommendations for Vest and Pack Training
- Be very cognizant of workload progression. Distance, terrain, and weight are all factors which increase your workload. It’s a good idea to only progress one at a time, and to do that quite gradually. We’ve got several resources in The Lifetime Athlete App regarding acute:chronic workload ratio and program design which may be very helpful.
- Explore frequency with your workouts. Loading up and locomoting 2-3 times per week is probably ideal for most folks. This gives you a consistent training stimulus while it also provides adequate spacing between sessions for recovery.
- Pay special attention to your feet. You’ll really feel the load there. Make sure your footwear is doing what you need. I say it that way because you may be electing to use minimalist footwear, or ruck barefoot on grass. That’s fantastic, but under those conditions you have to be very careful with volume. You might get away with more volume when using supportive training or hiking shoes. Just keep an eye on what your body tells you it needs regardless of what your mind wants.
- Experiment with lunges, squats, step-ups, pushups, and other movements while wearing the load. Some exercises will feel natural and good. Those are the ones to emphasize. You can even wear your vest through most of your day if that jives with your jam.
- Probably the single best way to use your vest/pack is either to just head out and ramble, or to do uphill power intervals in which you hike up strong, and come down slow and easy. Pure gold.
Precautions for Training
- Never do pullups with a weight on your shoulders. I realize this bucks some popular workout trends, so let me explain. Over 40+ years of experience in physical therapy and conditioning, I’ve seen about a dozen cases of torn levator scapulae muscles (connects shoulder blade to neck). When a heavy strap or load is pulling down on this muscle as it is contracting hard, bad things can happen. If you are strong enough to do weighted pullups, that’s awesome. Just use a belt designed for this purpose.
- Don’t run with a vest or pack. It’s total garbage. Again, this might not make me popular but then there’s the flying rat’s ass I give about that. I care about your orthopedic health. The jarring and slapping doesn’t give you a training benefit. It just adds joint stress. Best to avoid. Resisted running can and should be done with tethers, harness, drag rigs, and sleeves. Not packs and vests.
And there you have it. Some delicious nuggets about training with weight vests and loaded backpacks. Feast, my friends, feast…on the richness that is training for LIFE!