Backpack vs Weighted Vest: Load Distribution and Breathing

Same total weight, different feel. Vests split load front/back and often feel more compact; rucks place load on the back and may breathe easier at higher efforts.

Energy cost

• Total mass moved drives calories. Distribution tweaks the feel and posture more than the raw energy math.
• Vest modeling exists: USARIEM’s LCDA added a separate term for vest-borne loads vs backpacking^{[1], [2]}.

Comfort variables

• Vest: Even load; can compress chest at higher loads or during deep breathing.
• Ruck: Better for long outdoor sessions; avoid slop—cinch straps and keep weight high/close.

Picking for your session

• Treadmill/stairs + calisthenics → vest.
• Long mixed-terrain walk → ruck.
• Hills/uneven ground increase cost either way^[3].

References

1. Looney, D.P. et al. (2024). Metabolic Costs of Walking with Weighted Vests. Med Sci Sports Exerc. PubMed.
2. Looney, D.P. et al. (2022). Modeling Heavy Military Backpacking (LCDA). Med Sci Sports Exerc. Open access.
3. Complex Terrain Load Carriage Energy Expenditure (2018). Med Sci Sports Exerc. Publisher.

Additional perspectives

• Zone 2 training (context): Peter Attia’s guide to Zone 2 and why it matters for mitochondrial health/aerobic capacity. Read the guide.
• Popular commentary: Gary Brecka on weighted vests and walking—motivational perspective, not peer‑reviewed research. Watch on YouTube.