Weight Vest (or Ruck Plate Carrier) vs Ruck Sack/Backpack – What are the Pros and Cons?
Introduction
Rucking has exploded in popularity over the past decade, bridging the gap between strength training, endurance exercise, and outdoor adventure. Whether you’re training for a GORUCK Challenge, building conditioning for the military, or simply looking for a low-impact way to increase calorie burn, rucking has become one of the most effective—and accessible—fitness trends.
But as more athletes discover rucking, one question consistently comes up: what’s the best gear to carry weight? Should you use a weight vest (or a training vest or ruck plate carrier) for a compact, high-intensity workout? Or is a rucksack the better all-around option for training, long-distance rucks, and daily use?
In this guide, we’ll break down the pros, cons, and key differences between weight vests/plate carriers and traditional rucksacks. By the end, you’ll know which option is best for your training style, goals, and budget.
What is a Weight Vest / Ruck Plate Carrier?
A weight vest (or training vest) is a compact piece of training gear designed to hold plates or small weight inserts close to your torso. It distributes weight across your chest and back, making bodyweight movements (push-ups, pull-ups, squats, and running) more challenging. Weight vests are commonly used in CrossFit, military PT, and conditioning workouts because they add intensity without needing dumbbells or barbells.
A ruck plate carrier is a specialized type of weighted vest built specifically for rucking. Unlike general fitness weight vests that use sandbags or flexible plates, ruck plate carriers are designed to hold flat steel plates that fit securely against your torso. GORUCK’s Ruck Plate Carrier is one of the most popular examples, engineered for comfort and durability during both running and short-distance rucking.
The main advantage of weight vests and plate carriers is their compact load setup. Because the weight sits high and tight on your body, you can move more freely, run more comfortably, and keep your training simple. However, this design comes with trade-offs—most notably limited storage and less natural load distribution compared to a rucksack.
What is a Ruck Sack / Backpack for Rucking?
When most people think of rucking, they picture a rucksack or backpack. In the military, rucksacks are standard issue for carrying gear over long distances. In the civilian world, GORUCK has popularized the rugged backpack style, building packs like the GORUCK Rucker, GR1 and GR2, which are trusted by both everyday users and endurance athletes.
A rucksack designed for rucking is more than just a bag. High-quality packs are built with reinforced stitching, padded straps, and strong materials that can handle heavy loads without breaking down. They’re designed for comfort, durability, and versatility—allowing you to carry weight plates, water, snacks, clothing layers, and more.
Unlike plate carriers, backpacks allow you to distribute weight across your back and hips, making them far more comfortable for long-distance training. They’re also highly versatile: you can use the same backpack for rucking, traveling, commuting, or everyday carry. This makes them an attractive option if you want one piece of gear that does it all.
Weight Vest / Plate Carrier: Pros & Cons
Pros
- Compact and minimal profile – Slim design means less bulk, ideal for running or HIIT workouts.
- Forces upright posture – The centered chest load encourages you to keep your torso tall and your core engaged.
- Adjustable weight options – Simply swap plates to scale intensity quickly.
- Great for short workouts – Perfect for CrossFit, Murph, JAG 28, stair climbs, or quick rucks under 3–5 miles.
Cons
- Unnatural weight distribution – With weight sitting high on your chest, the load doesn’t mimic real-world carrying.
- Not ideal for long distances – Shoulders and traps fatigue faster, and chafing is common on rucks longer than 5–6 miles.
- Limited storage – No space for hydration, food, or extra gear.
- Potential discomfort – Pressure points can build on shoulders and sternum during prolonged use.
In short, a weight vest or ruck plate carrier shines in short, high-intensity sessions where minimalism and freedom of movement matter most. But if you’re planning long treks or carrying supplies, its limitations become clear.
Rucksack / Backpack: Pros & Cons
Pros
- Natural weight distribution – The load sits on your back and hips, mimicking how the body is built to carry.
- Carries additional gear – Hydration bladder, snacks, rain jacket, gloves—everything fits in a pack.
- Built for distance – The best option for endurance events, hiking, or long training rucks.
- Versatile use – Doubles as travel, EDC, or work bag when not rucking.
Cons
- Bulkier profile – Larger and less compact compared to a plate carrier.
- Requires good packing technique – If weight shifts, the pack can bounce or throw off balance.
- Pricey investment – High-quality rucking backpacks like GORUCK cost more than basic vests.
- Posture risks if loaded poorly – Overweight or bottom-heavy loads may encourage forward lean.
Overall, a rucksack is the gold standard for long-distance rucking and versatility. If you’re serious about rucking or GORUCK events, a backpack is hard to beat.
Direct Comparison: Weight Vest vs Rucksack
| Factor | Weight Vest / Plate Carrier | Rucksack / Backpack |
|---|---|---|
| Comfort | Minimal but can dig into shoulders on long rucks | Padded straps, hip support, better for distance |
| Posture | Forces upright chest, core engagement | Natural but can cause forward lean if overloaded |
| Distance Suitability | Best for <5 miles | Best for 5–20+ miles |
| Storage | None – just plates | Plenty – hydration, food, clothing |
| Versatility | Limited to workouts | Multi-use: rucking, travel, daily carry |
| Cost | $100–$200 | $200–$400 for premium packs |
| Best Use | Short, intense workouts | Long-distance rucks, events, all-around use |
This table makes it clear: weight vests excel at compact workouts, while rucksacks dominate in versatility and distance training.
Which One is Best for You?
So—should you ruck with a backpack or a vest? The answer depends on your training style and goals.
- If you’re a CrossFitter, runner, or athlete looking for compact workouts, a Ruck Plate Carrier is your best bet. It keeps training simple, forces good posture, and adds intensity without bulk.
- If you’re preparing for long-distance rucks, GORUCK events, or military training, a GORUCK Backpack is essential. The ability to carry gear comfortably over miles makes it the most practical choice.
Many experienced ruckers eventually own both: a ruck plate carrier for workouts under an hour, and a backpack for longer sessions and daily use. Choosing the right one first depends on where you want to start.
Also, don’t forget supporting gear—our guides on the Best Rucking Shoes and Best Rucking Socks can help you stay comfortable on the miles ahead.
Conclusion
At the end of the day, both weight vests/plate carriers and rucksacks have a place in the rucking world. A plate carrier is unbeatable for short, minimalist training, while a rucksack is the go-to for endurance, gear hauling, and versatility.
The key is matching your gear to your fitness goals. If you value portability and intensity, go with a vest. If you’re chasing distance, events, or practicality, choose a backpack.
Want specific model recommendations? Head over to our Ruck Gear Reviews homepage, where we break down the best rucking backpacks, plate carriers, and accessories for every training style.
You can also email me questions or suggestions at [email protected]. I’m testing out a new rucksack that you’ll probably hear about in the near future.