When it comes to leveling up your walks or workouts, adding weight can be a simple but powerful tool. The question is: should you reach for a weighted vest or throw on a backpack (ruck)?

The answer depends on your goals, body weight, and how you plan to use it. Both options can be highly effective when you match the right tool to the task.

The Basics

• For most people, loads up to 10–15% of bodyweight work well with either option.
• For heavier loads or longer distances, backpacks (or vests that shift weight toward your back) are often better.
• For shorter walks or bodyweight workouts, vests usually feel more natural and stable.

Weighted Vest: Pros & Cons

Pros

• Feels like part of your body—no shifting load.
• Ideal for bodyweight training (push-ups, pull-ups, squats).
• Keeps your hands free.

Cons

• Harder to adjust weight quickly.
• Some designs restrict airflow.
• Not great for heavy loads over long distances.

Backpack / Ruck: Pros & Cons

Pros

• Better for heavy loads (>15% bodyweight) and longer sessions.
• Allows your chest to stay open for easier breathing and cooling.
• Easy to adjust weight with books, sandbags, or plates.
• Familiar and “socially normal” in public.

Cons

• Load can shift if not packed tightly.
• Poor fit may cause shoulder or neck strain.
• More core engagement—good for training, but fatiguing if overdone.

Tips for Getting Started

Weighted Vest

• Choose an open-chest design for easier breathing.
• Keep weight to ≤15% of bodyweight.
• Strap the vest snugly to minimize movement.

Backpack / Ruck

• Place weight close to your back (laptop sleeve works great).
• Pack tightly to avoid the weight shifting.
• Look for an option with padded straps and a waist belt if you’re using heavier loads.

Extra Considerations

• Heat: Open-chest vests and backpacks allow better cooling.
• Field Training: Military or law enforcement may benefit from vest work to mimic gear.
• Core Strength: Backpacks often demand more from your core, which can build resilience over time.

The Bottom Line

• Choose a vest if you want greater stability and the option of bodyweight workout integration.
• Choose a backpack if you want versatility, heavier loads, and long-distance comfort.
• Many people benefit from owning both and using them for different purposes.

At Coya, we recommend starting small, maintaining consistency in your approach, and selecting the method that aligns best with your individual biomechanics and training objectives. Start light, progress gradually, and let your body guide the decision.