I'm a big fan of efficiency, so I've been wanting to try a weighted vest for a while now. Exactly as they sound, these fabric vests can be loaded with custom metal plates to make you instantly heavier. Once you strap one on, your typical hikes become more like strength workouts, and you'll — hopefully — find your strength and endurance improving over time.
There are several different weighted vests to choose from, but I was fortunate enough to be sent one by GoRuck, the Florida-based company that started out making backpacks for rucking. Cost is something of a factor with weighted vests (we'll get to that later), but the design is durable and utilitarian. The GORUCK Rucking Weight Vest recently got the nod in our Tom's Guide Fitness Awards and, as you'd expect for a company with military ties, looks like a tactical accessory you'd see on a SWAT officer.
I sit pretty comfortably around 70kg (154lbs), and the GoRuck Rucking Weight Vest added a total of 8.4kg (18.5lbs) to that. It does this through two curved weight plates, each weighing 4.2kg (9.25lbs), that sit in slots on the front and back of the vest. The plates aren't solid — they're effectively cut-outs with a hole in the middle, so your diaphragm isn't restricted while you're wearing the vest. What's great is that, unlike a backpack, the weight is evenly distributed across your torso. If you want to, you can go right up to 27kg (60lbs) to really dial up the intensity. Talk about heavy metal.
The vest I wore comes with adjustable straps to fit different torso sizes and a wide stretchable waistband that cinches nicely thanks to some tough Velcro. GoRuck has put padding under the straps so — despite the weight — it's pretty comfortable to wear for long periods.
How I used it
I took the GoRuck Rucking Weight Vest out for an hour-long hike on the weekend with the family and a dog. We covered less than a couple of miles, and the pace was much slower than if I had been out on my own. But having the added weight strapped on made each step feel just that little bit more challenging. And having both hands free to be able to help the kids or the dog was a total game-changer.
Over the course of the hike, the vest sat comfortably and securely on my torso but didn't impact my breathing at all. It felt like someone was giving me a tight hug the entire way around. The weight (or the pace) wasn't enough for me to break a sweat on this particular hike, but I certainly felt the additional kilos sitting on my shoulders by the end. And I do think that a vest is a better option because loading up a backpack would put more pressure on my back, particularly the upper trapezius muscles along either side of the neck.
I plan to add more weight (and increase the pace), as well as use one of the best activity trackers to record calories burned with and without the vest, on a future hike. Similarly, I want to find a route with more hills so I can challenge my legs with the additional weight. bracing my stomach to prevent my lower back from taking the strain.
While you can use it to make your daily dog walks more challenging, I also used the Rucking Weight Vest in a resistance workout. Because the weight sits across your body, it doesn't destabilize you and wreck your balance when squatting or deadlifting. It's also a great way to dial up the intensity with push-ups, tricep dips, and pull-ups. In fact, the only thing I'd say it's not ideal for are lying-down exercises like chest presses. The vest creates a protruding platform across your back that's not particularly helpful when you're balancing your body through your back during time under tension.
I'm currently getting back into running after an injury, so I'm particularly focusing on leg-based workouts comprising weighted squats, calf raises, step-ups, and reverse lunges. These sorts of things work perfectly with a weighted vest because it doesn't encumber your movement, but adds weight. After a 45-minute lower-body workout, I was dripping sweat.
Whether out on a hike or lifting weights, the Rucking Weight Vest never came loose, it never became uncomfortable, and it kept my hands free at all times to grab my phone or water bottle if I needed. Speaking of your phone, there's even a pocket on the front for storing your device if you need it. Which is helpful.
I plan to use the Rucking Weight Vest a lot more in the future to try to get efficient with my hikes, my workouts, and even my daily activity. I'm not sure I'll ever leave the house without it — although I may want to invest in some heavier plates. Which brings me to the question of cost.
Worth the investment?
Buying weights is expensive, and that holds true for weighted vests as much as for barbell plates. The Rucking Weight Vest starts at $155, and then you'll need to pay another $65 for the cheapest plates (6.25lbs) up to $95 for the most expensive (14.25lbs), which starts to add up quickly. That's on par with the Rogue Echo Weight Vest at $145, but the 10lb Omorpho G Vest Icon starts at $319.
Is it better to spend that kind of money on a weighted vest or invest it in a good pair of adjustable dumbbells, kettlebells or other weights?
If your fitness routine consists solely of resistance training at home or in the gym, I'd say go for the latter. But if, like me, you like a combination of weight and cardio that has you out hiking or running as much as you are lifting, then adding a weighted vest is a no-brainer. It's a very efficient way to build more strength and stamina during those everyday activities.
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