Well, as we all know, it’s all relative.
When I’m going about my Murph prep, people will ask me how much weight is in the vest. And when I tell them 20 lbs, they look at me like I’m a lightweight. 
The standard weight(s) for Murph is 20 lbs for men and 14 lbs for women, not that I’m recommending those weights for anyone here.
I’ve seen large behemoths of men and women use a waist belt and strap upwards of 180 lbs on it and do bench dips and pull-ups. Little old me, I’m just trying to do Murph.
If you happen to know…
Would putting something in a backpack and carrying it around serve the same purpose, or do you think you need it to be higher up on your back to work well?
Having all the weight on your mid-to-lower back will work a different set of muscles, but I’m kinda thinking that’s not going to be good for your back in the long run, because you’ll be leaning forwards to compensate for the weight on your back.
The weight vests have the weights placed mid-to-upper back and have equal weight on both front and back (i.e., evenly distributed). Better for your back.
The weight vest makes the weight neutral and works great if you want to do a squat or bend down to pick something up or hike up and down a hill/mountain and you’re leaning one way or another to get past a rock or obstacle on a hike.
I listened to a Peter Attia interview with the founder of GoRuck - he said backpacks were better for posture, etc. than weighted vests. I e been hearing about weighted vests for osteoporosis but wondering now if backpack better…?
I’ll try to keep an open mind. But… I’m actually glad to be rid of my 20 extra pounds, not yet keen on the weighted vest / backpack concept. If suppose if it had potential to improve my hunchback bad posture it would have appeal.
I think if you want to give a weighted vest or backpack a try, cool! If not, cool!
Walking is such a pleasure to me that I would prefer to not feel like it was a diehard workout - I can walk at a good pace so that’s worth something to me!
It’s probably effective if done right. I just don’t think it would be effective in getting me to walk more or with it!
So, I listened to that interview, it’s on YouTube and it sounds a bit like a sales job to me. It’s a conversation between Dr. Attia and a representative from GORUCK, but please listen for yourself, if you’re considering purchasing a GORUCK.
They recognize that your breathing and posture are important, when wearing the backpack, because the backpack puts more stress on your shoulders and back. They also mention the aesthetics of backpack is much nicer than the vest, which is absolutely true. Backpacks look like normal everyday items, vests do not.
I think either will be fine, but I think one has to be more careful with the GORUCK. I noticed on the side, while watching the interview that I saw another video by Dr. Attia that is titled “Avoid Rucking Injuries.” I’d watch that video.
Bottom line, a backpack will handle much heavier loads than a vest and is better for carrying those heavier loads at a slower pace aka Zone 2 cardio, which Dr. Attia is a big fan of in his book.
Weighted vests are excellent for increasing resistance during cardio or bodyweight exercises, like running, pull-ups, pushups and squats, say like a Murph, which can be a Zone 2 or more often Zone 5 cardio.
Also, one other thing I’d worry about with just any old backpack, is the weight shifting around in the backpack, which I assume GORUCK has solved. The weighted plates in my vest do not move/shift at all. They’re all nicely velcro strapped in.
I’ve got no interest in doing any walking with weighted vest or extra weight in my backpack
I do what is (I guess) a mild version of backpack rucking by carrying my work backpack (with laptop) and heavy lunch & purse up 9 flights of stairs at work 3x a week. I’m going anyway! It’s really hard tho. Took me months to go from 5 flights to 9. My heart is still pounding by 4th floor.
I guess that’s good!
Sounds great! Have you weighed the backpack?
For a few years I had an office on 4th floor (76 steps). I’d climb it with my work backpack, which had my laptop and more. I learned that in the winter it was important to take off a heavy coat before starting the expedition.
There were a few mornings where I had done a 3 mile run before work. It was humbling that a few minutes of stairs were so hard in comparison.
My GORUCK backpack has a nice pocket that the weight plate fits in. It evenly distributes the weight the length of my back. It also has a waist belt which helps to reduce the shoulder load. It definitely isn’t suited for the types of training (running, pushups, squats, etc.) that can be done with the vests.
I worked on the 9th floor for the last years of my career. It was really 16 flights, because every flight was really 2 regular flights. I tried to walk them multiple times a day. Most people thought I was a little crazy, but I did encourage some people to do it also.
Weighed backpack - surprisingly it’s only 6 lbs - felt heavier! I also have a heavy lunch bag I carry. Maybe can combine it all so the backpack is heavier and more like a rucking bag…
@1214mom - 9 floors multiple times a day - wow! Impressive. I am breathing so hard after one trip and my heart is pounding. My goal is to get to top in the AM without stopping to lean over and catch breath every few floors. Will take a few more months!
@1214mom - do you think your steps helped prepare you for the vigorous vacations take (I think I saw long bike rides/hiking?). One of my goals is to prep for future long-term fitness, a la Peter Atilla, etc…
My Monday dance class is going well. I don’t think I will ever be great at it but it’s great exercise, fun, and I’m improving and I’m meeting people. By request, our class has been extended into the summer session.
I tried a barre class yesterday. I’m on the unlimited class plan at the yoga studio so no financial investment to lose 
. It was challenging, but I really enjoyed it! I was able to keep up with the young people (everyone but me and one other woman looked to be in their 30’s). And (so far ) I am not sore. Already signed up for next week’s class.
I am loving this weather, nice midday runs with temps in the 60s. In past week I did my normal lake trail 5k run on Sat, Mon, Wed and Fri. The last three were under 40 min, yay!
On three of the days I did my summer “bike commute” over to the park. Very flat and easy, so per MyNetDiary only 51 calories burned. But I love to avoid the gas/emissions of the car as well as parking grief. Plus I think it’s good for balance and exercise variety.
Probably. My “motto” or whatever is “movement is better than no movement.” I stay active so I can stay active.
When my kids were young, just running after them, plus commuting/walking in the city, etc. was my activity. As they grew I had to find other things to do. Plus now that I’m retired I do more exercise than ever.
I worked on the 6th floor for ~15 years, I almost always took the stairs
I had bloodwork done the week we got back from a trip to Key West, where we ate too much, ate too much junk, and drank too much. Plus, I had Asian food, probably with MSG, the day before test. My cholesterol was pretty high. It’s been a little over 200 for a long time, but my good cholesterol was so high and all my other numbers were so good I didn’t have to take meds. I suspect my doc will tell me I have to take med now. I will ask if my eating the week or so before could have made any difference.