Weighted Vest vs Plate Carrier: Which Should You Train In?
Photo: Dan Fahey, Gritty Soldier
A plate carrier is built to hold armor plates, so its weight sits in two flat panels on your chest and back. A weighted training vest is built to move in, so its weight is spread close to your torso and held down to stop it bouncing. Pick a plate carrier if you want to train in something like duty gear or load up heavy for rucks. Pick a training vest if you want to run, jump and do calisthenics with extra weight.
What a plate carrier is
A plate carrier is a vest designed to hold ballistic plates in a front and a back pocket, with webbing for pouches and gear. For training, a lot of people load them with steel or training plates instead of armor and use them for rucking, Murph and duty-style workouts. Because the plates are rigid and sit high on the chest and back, the load feels a lot like real kit, which is the point if you wear armor for work.
Important: a plate carrier only protects you if it holds rated armor plates. A training vest, including ours, is not body armor and does not stop anything.
What a weighted training vest is
A training vest is designed around the movements you do in it. The weight is usually split into smaller pieces that sit close to your body, and a waist strap or cummerbund locks it down so it does not bounce when you run or jump. Our Hybrid Weight Vest MK2 uses 20 lb of removable steel-shot plates, a 4-inch elastic cummerbund with a dual Velcro closure, adjustable shoulder straps and a cooling spacer mesh liner. It fits athletes from 5'0" to 6'5" and is made in the USA from 1000D Cordura, with MOLLE webbing if you want to attach gear.
Side by side
| Plate carrier | Weighted training vest | |
|---|---|---|
| Built for | Holding armor plates and duty gear | Training: runs, calisthenics, conditioning, walks |
| Where the weight sits | Two rigid panels, front and back | Close to the torso, held down by a waist strap or cummerbund |
| Running and jumping | Workable, but rigid plates can shift and bounce | What it is designed for |
| Heavy loads | Easy to load heavy with steel plates | Depends on the vest; ours comes with 20 lb of removable plates |
| Feels like duty gear | Yes, that is its advantage | No, it is built to feel less like gear |
| Protection | Only with rated armor plates | None, it is training equipment |
When a plate carrier makes sense
- You wear armor at work and want your training load to feel like the real thing.
- You ruck with heavy weight and want rigid plates you can swap for heavier ones.
- You want one rig for training and for running pouches and gear.
When a training vest makes sense
- You want to run, sprint, jump or do burpees with added weight.
- You do a lot of pull-ups, push-ups, dips and squats in the vest.
- You walk or hike in it for long stretches and want it to stay comfortable.
- You want something that fits a wide range of body types without a lot of fiddling.
What about Murph?
CrossFit's Murph workout is a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats and another 1-mile run, and the standard is a 20 lb vest or body armor. Either option works. A training vest that stays put makes the runs and the high-rep calisthenics easier to move through, and a vest with 20 lb of weight meets the standard. Our Murph training guide covers how to build up to it.
Hybrid Weight Vest MK2
20 lb of removable steel-shot plates, fits 5'0" to 6'5", 1000D Cordura and made in the USA. From $199.99, with a free 12-week program.
Shop the Hybrid Vest MK2Frequently Asked Questions
Can you use a plate carrier as a weighted vest?
Yes. Many people load a plate carrier with steel or training plates and train in it, especially for rucking and duty-style workouts. It works best for walking and lifting; for a lot of running and jumping, a vest built for training usually sits better.
Is a plate carrier or a weighted vest better for running?
A weighted training vest, for most people. It is designed to stay close to your body and is held down by a waist strap or cummerbund, so it moves less when you run. A plate carrier's rigid plates do not conform to your torso, so they are more likely to shift.
Is a weighted vest the same as body armor?
No. A weighted training vest only adds weight. It offers no ballistic protection. A plate carrier only protects you when it holds rated armor plates.
How heavy should a weighted vest be?
For running, calisthenics and conditioning, 20 lb is a common and versatile weight, and it is the standard for Murph. Our weighted vest sizing guide goes into how heavy to go for different goals.
