Rucking has taken the fitness world by storm, blending cardio, strength, and mental toughness into one deceptively simple activity. But can you ruck with a weighted vest, or are you better off sticking to a rucksack?
Let’s break it down, so you don’t accidentally turn your neighborhood stroll into a joint-pounding disaster.
What Is Rucking? (And No, It’s Not Rugby)
First things first—rucking is walking with a weighted pack, not an excuse to tackle your unsuspecting neighbors like this former-rugby-player-slash-writer thought.
The term comes from the military, where soldiers march long distances carrying heavy gear. These days, civilians have picked it up as a way to build endurance, leg strength, and mental grit without the high impact of running.
The Benefits of Rucking
- Cardio Without the Knee Pain – Burns calories and builds endurance without the joint impact of running.
- Strengthens Your Back & Core – A weighted pack forces your core to work overtime to keep you upright.
- Builds Mental Grit – Long, weighted walks test your endurance, making regular walks feel like a vacation.
- Can Be Done Anywhere – No gym required—just a pack, some weight, and a destination.
Rucking vs. Wearing a Weighted Vest for Walks
Now, let’s get to the real question: Can you ruck with a weighted vest instead of a rucksack? The short answer? Yes, but it’s different.
Weighted Vest Rucking: Pros & Cons
Pros:
- Evenly Distributed Weight – A vest hugs your torso, preventing the weight from pulling on your shoulders.
- Less Back Strain – Rucksacks can cause back fatigue if not worn properly, while a vest keeps the weight centered.
- More Versatility – You can use a weighted vest for other exercises (more on that later).
Cons:
- Less Load Capacity – Most weighted vests max out at 50-85 lbs, while rucksacks can hold much more.
- Increased Shoulder Pressure – Evenly distributed weight is great, but the vest still adds direct pressure to your shoulders.
- Less Adjustability – Rucksacks allow weight placement adjustments, while vests keep the load fixed.
When to Use a Weighted Vest vs. a Rucksack
- Go with a weighted vest if you want to add moderate resistance to shorter walks, hikes, or bodyweight exercises.
- Go with a rucksack if you’re training for endurance, military prep, or carrying heavier loads over long distances.
TL;DR: A vest works for casual rucking, but if you’re training for something hardcore, a rucksack wins.
Can You Wear a Weighted Vest While Rucking?
If you want to level up your ruck, you might wonder: Can I wear a weighted vest AND carry a rucksack? The answer is yes, but with caution.
Why Would You Do This?
- Extra Resistance – If you’ve mastered rucking and need more challenge, doubling up can increase the load.
- Better Load Distribution – A vest balances weight on your torso while the ruck sits on your back, preventing excessive pull in one direction.
- Military Training & Tactical Workouts – Some high-level endurance athletes and military personnel train with both for maximum overload.
What to Watch Out For
- Joint Stress – Doubling the weight means more strain on your knees, ankles, and lower back. Start light.
- Breathability – A weighted vest adds compression, making it harder to expand your chest fully. Monitor your breathing.
- Overkill Risk – If you’re not already experienced with rucking, adding a vest too soon is like jumping into the deep end before learning to swim.
If you decide to wear both, ease in gradually and listen to your body.
Other Workouts You Can Do with a Weighted Vest
Not feeling the long-haul ruck? Your weighted vest is still a powerhouse for other workouts.
1. Weighted Walks (Non-Ruck Style)
Rucking or not, simply walking with a weighted vest is a killer way to build endurance and burn calories without adding stress to your knees.
2. Stair Climbing
Channel your inner Rocky. Weighted vest stair climbs are an insane way to build leg endurance and cardiovascular strength. Bonus points if you blast "Eye of the Tiger."
3. Bodyweight Workouts
- Push-ups – More weight = more gains.
- Squats & Lunges – Hello, quad burn.
- Pull-ups – If you can knock out pull-ups in a weighted vest, congrats, you’re elite.
4. Weighted Vest Sled Pushes
If you have access to a sled or a sled treadmill, slap on the vest and push. It’s like rucking, but with more quad destruction.
5. Treadmill Incline Walks
If Mother Nature isn’t cooperating, throw on a weighted vest and crank up the incline on the treadmill. Your legs won’t know the difference.
FAQs
Can you ruck with a weighted vest?
Yes, but it won’t feel the same as a rucksack. A vest distributes weight evenly, while a ruck pulls backward. For shorter walks or added resistance, a vest works great.
How heavy should a weighted vest be for rucking?
Start with 10-15% of your body weight and gradually increase. The Bells of Steel Adjustable Weighted Vest goes up to 85 lbs, so you can start light and work your way up.
Is rucking better than running?
If your knees had a vote, they’d say yes. Rucking builds endurance and strength without the high impact of running. It’s also a sneaky way to torch calories while getting fresh air.
Can I ruck with a weighted vest every day?
You can, but your body might have some strong opinions about it. Start with 2-3 days a week, listen to your joints, and don’t overdo it.
Conclusion: Should You Ruck with a Weighted Vest?
If you’re looking for an easy way to boost your walks, hikes, or general badassery, a weighted vest is a solid choice. It won’t replace hardcore ruck training, but it’s a great way to build endurance, torch calories, and strengthen your legs without needing a full rucksack setup.
And if you want the best of the best? The Bells of Steel Adjustable Weighted Vest is snug, customizable, and goes up to 85 lbs—perfect for leveling up your workouts without bouncing around like a loose backpack.
Ready to load up and step up? Shop Weighted Vests Now
