Weight Vest vs Backpack: Which Is Better?

How can you keep your workouts challenging and effective enough to continuously achieve noticeable, significant results?

What would happen if the next time you hit the gym, you did so with a 10 or 20 pound weight plate strapped to your back? Could you make it through your routine?

Adding extra weight to your body increases the resistance that you’re working against, which in turn creates a more effective overall workout. When you train using a weighted vest or backpack, results can be dramatically increased. But is there a difference between using a weight vest vs a backpack? Does one work better than the other?

Related Reading: How To Choose The Right Weighted Vest

Lightly loaded vests or backpacks will improve your endurance and cardiovascular health – perfect for anyone that’s training for a race or trying to beat their PR. Heavier vests can be used to increase your power, strength, and your body’s lean mass (aka muscle).

Whether you’re out for a jog or doing push-ups and squats, your heart, lungs, and muscles will have to work harder compared to working with just your bodyweight. Any form of exercise from walking, jogging, running, to playing sports, and performing body weight exercises will become more challenging. And that leads to a better conditioned (and better looking) body.

TL;DR – Go For The Weighted Vest

Whether you decide to use a weight vest or a backpack depends on a few different factors, but most of the time the vest is going to be the better choice. Three things to consider in any weight vest is whether it’s machine washable, if it has reflective striping (for safety), and if the weight is adjustable. These are a few of our top picks:
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Weight Vest vs Backpack: Factors to Consider

Load Capacity

There’s no defined weight limit for a backpack, it can hold as much weight as you can fit in it. Vests, on the other hand, come in a variety of different styles and weight capacities. Some hold a set amount of weight – the Aduro Sport Vest is available in 6 different weight classes from 4 – 30lbs. Some are adjustable, like the RUNFast Weighted Vest – you can add and remove weight as needed. For example, military personnel and firefighters train with weighted vests that have a variable load capacity of 40 pounds up to 100 pounds. They have to be fit enough to actually carry another adult! But you can’t just start with 100lbs, you have to build strength and work your way up. Adjustable vests allow you to do just that. They’re designed with inserts so you can easily adjust the load depending on your needs.

The backpack’s limiting factor is the amount of weight that your shoulders can comfortably support, the weight is not going to be evenly distributed across your torso as a vest will be. You’ll need to get creative to load up the weight in a backpack. Gravel, sand, books, household objects, weight plates, anything you can find.

• Comfort

When you’re wearing a heavy backpack, the weight is concentrated on your shoulders and lower back.

The straps pull your shoulders down and back, forcing you to lean forward to counter the horizontal force and maintain your balance. This puts pressure on your lower back as you’re also pulling the pack against you with the bottom part of the straps.

This alters the alignment of your spine into an awkward and unnatural position. Maintaining that position for any extended period of time can be very uncomfortable and even cause injury.

A major advantage of a weighted vest is that there are no horizontal forces applied to your body. The load is evenly distributed on the front and back of the vest. Those forces counteract each other horizontally, resulting in only one downward force which you experience in a natural sense – as if you just gained some weight. This keeps your spine in a safe, vertical alignment and allows you to walk, hike, or workout much more comfortably.

Related Reading: Best Weight Vests for Men / for Women

• Fit

Weighted vests fit snugly on your body and don’t move around much, which allows you to rapidly change direction without having to worry about shifting your weight in an unnatural way. You’ll feel much more in control than when wearing a backpack.

The Hyperwear Weighted Vest is actually form fitting to your body and is fully adjustable with weights on the front and back of the vest. It allows for completely natural and free range of motion. It’s one of the most comfortable vests available.

A backpack will constantly move and shift. It’s not held tightly to your body nor is the weight evenly distributed. A backpack can be a better choice if you’re keeping it relatively light and only moving in one linear direction – like when you go for a walk or a hike. Although you won’t get as much of a workout. Of course it’s also useful by carrying everything you need. For more demanding workouts, a weighted vest is a better choice.

• Cost

Backpacks are generally going to be the cheaper option, and you probably already have one you can use. There are some very affordable weight vests available. The lightest version of the Aduro Vest is under $30. However, as the amount of weight the vest can hold increases, the price tends to as well. While weighted vests are the more expensive option, they provide a much greater level of comfort, versatility, and safety, especially when heavily loaded.

• Type of Training

For general cardio or strength training, choose the weighted vest. The weight will be distributed evenly and it’s simply a safer option. If you’re going for a walk or a hike, however, a weighted backpack will certainly enhance your calorie burn, and can still be used to carry essential items.

Advantages of Weighted Vests Over Backpacks

• You can move naturally, without worrying about a backpack shifting.
• The weight is evenly distributed on your body.
• Weighted vests fit snugly and comfortably.
• Can help in improving your posture.
• Backpacks place the weight on your shoulders.
• Training with a backpack increases risk of injury.

The Verdict

Most people prefer the vest over the backpack, due to the reasons above. It is more effective and safer to use a weighted vest rather than a weighted backpack. Share on X

Exercising, both cardio and strength training, is great for your overall health. However, be aware of your limits. When using a weighted vest, start slow. Add weight gradually and work up to heavier loads. Trying to do too much too soon will only lead to injury, and prevent you from achieving your goals.

Ultimately, your choice should be based on the type of training you’re performing, the fit that you prefer, and how much added weight you need to reach your goals. Check out our Top Ten Weighted Vests for some recommendations and start your journey to a better workout and a better you!