Weight Vests vs Plate Carriers

Rogue Sale Alert! Rogue has the TacTec Plate Carrier on sale now for $159.99 - for a limited time.

What’s the best weigh to add weight for the murph wod: Weight vest or plate carrier?

What’s the difference in terms of using these workout implements for health and fitness?

What is the best weighted vest for CrossFit?

That’s what we’ll review here.

5.11 TacTec Plate Carrier - Made from an ultra-durable, water-resistant 500D nylon, the 5.11 TacTec™ Plate Carrier Vest is uniquely designed to give the wearer an increased range of motion with a lightweight feel and optimal breathability.
The Plate Carrier is used to hold the body armor plates used to protect soldiers. The 5.11 TacTec has been used at the CrossFit Games and is popular for the “murph” WOD.

At first glance, they seem similar – they both provide a way to add additional resistance to a variety of exercises. But there are important differences.

And, you’ve probably seen plate carriers in use at the CrossFit games.

Let’s compare plate carriers to weighted vests, and determine which is best for your workout.

We’ll review the 5.11 TacTec Plate Carrier, the Condor Plate Carrier, and Box weighted vests.

Box Weight Vest This weight vest will fit securely and let you increment weight in small portions. The Box weight vest is also designed to not restrict your overhead movements – which are very important in CrossFit.
Women’s Box Weight Vest For ease in breathing and mobility this weight vest is ergonomically designed for women. This is going to be a much better option compared to a plate carrier.
100 Lb Straightjacket Box Vest Want to load up lots of weight? This is your best option.
5.11 TacTec Plate Carrier This is a legit plate carrier from 5.11 Tactical. It can hold a fitness weight plate in the front and back – which will give you weight – but no easy way to increment in small quantities.
Condor Sentry Plate Carrier This is a budget plate carrier from Condor. Built to hold a plate in front and back, it’s cheaper than the 5.11, but has some of the same drawbacks for fitness use.
Rogue USA Cast Weight Vest Plates These are regular iron plates (not bulletproof!) that will go into any fitness plate carrier like the 5.11 or Condor.
Ruck Plate Carrier Here's another streamlined option - the ruck plate carrier from GORUCK is minimally restrictive, but can still accomodate a 20 or 30 lb ruck plate. The weight stays high (and close) on your back for stability. It's also easier to breath (as compared to a plate carrier.) NOTE: Requires GORUCK's "ruck plates" and is not meant to work with regular plates!

Let’s dive right in – and figure out which is the best option for you.

What is a Plate Carrier?

A plate carrier, or ballistic plate carrier, is a piece of tactical gear that when combined with ballistic plates is in effect a “bulletproof” vest or body armor.

The Soldier Plate Carrier System is the US Army standard ballistic plate carrier.
The Soldier Plate Carrier System is an example of a PC or Plate Carrier. Ballistic plates go in front and back – and when loaded that way it weighs 22 lbs.

The ballistic plates used with it are rigid plates that can be made of various types ceramic and materials similar to Kevlar.

These plates are used to protect a soldier from high speed fragments and projectiles.

The Soldier Plate Carrier System shown above weighs about 22 lbs, including the ballistic plates.

The plates are removable such that as new technology is created, the level of protection can be upgraded, or so that the overall weight and protection level can be customized to the mission.

The plates also have to be replaced when struck by a bullet – they are only good for one shot.

NOTE: The plates used in fitness gear are made of regular steel and not made to provide protection. They simply act as weight.

Cpl. Brandon L. Blair holds out the enhanced small-arms protective insert plate that stopped a gunshot against him.
A real ballistic plate can stop a bullet

With that out of the way – you might be wondering – why then are these a popular workout item for CrossFit and other sorts of functional fitness?

The 5.11 TacTec Plate Carrier is used to simulate the weight of body armor
The 5.11 TacTec plate carrier is a familiar sight at the CrossFit Games – or at your local box.

In short, CrossFit presents itself as functional training. Through the use of varied challenges and exercises simulating real life needs, the training is meant to have high levels of carryover to those situations. And because of this CrossFit is widely used by members of the military, special forces, law enforcement, and police tactical units such as SWAT teams.

Plate carriers or body armor as a fitness implement really came to widespread use due to the hero WOD now known as “Murph“: a 1-mile run, 100 pull ups, 200 push ups, 300 squats, and another 1-mile run – all with body armor.

It was a favorite of Navy Lieutenant Michael Murphy, who lost his life in Afghanistan.

And in fact, this workout was originally known as “body armor”.

Therefore working out with a plate carrier helps to duplicate possible real world conditions. And many CrossFitters have plate carriers and ballistic plates on hand – because they are part of their job (or their mission.)

But for the rest of us, plate carriers for fitness aren’t cheap, so before you buy one you should examine another option for enhancing bodyweight exercises – the weight vest or weighted vests.

We’ll review weighted vests next.

Weighted Vests

Want to find out more about the benefits of a weighted vest?

Weighted vests are popular in fitness. They make it easy to add extra resistance to a variety of exercises that are normally bodyweight only such as: pull-ups, chin-ups, running, rope climbing, jumping rope, and just about anything else where your hands won’t be free to hold a dumbbell or weight plate.

BOX weighted vests are designed for the gym. Perfect for CrossFit® training, P90X, INSANITY workouts, and any other fitness routine.

A good weight vest will have minimal bulk and won’t restrict your movement.

A good weight vest will allow you to add small increments of weight – such as 1 or 2 lbs at a time. This allows you to precisely add small amounts of resistance. This micro-loading is the preferred way to make progress in many exercises.

The Box Weighted Vest is the perfect weight vest for CrossFit style workouts. With weight pockets on both the front and back – you can load up to a maximum of 45 lbs.

The top flap that covers the weight pockets ensure the weights stay put – whether you are kipping, crawling, jumping – or doing just about anything else.

Box weighted vest has weight pockets high on the back - where they should be.

Unlike many other weight vests – the Box weight vest has narrow shoulder straps (only 3.5″ wide) – to ensure complete freedom of overhead and forward arm movements. And the belt keeps the vest cinched down on your midsection. This is very important for use in CrossFit style workouts.

Weight vests also let you add considerable weight – about 45 lbs. But some, such as the Box Straightjacket Weight Vest let you add up to 100 lbs! As you can see that’s quite a bit of bulk though.

Box straightjacket weighted vast - add up to 100 lbs!

The best weighted vest is going to be made tough. That Straightjacket vest is made from 1000D Cordura (a very robust material) with double and triple stitching.

By the way, both these items are made in the USA, with a lifetime warranty.

There’s a lot more options when it comes to weighted vests as compared to plate carriers. As an example, Rogue also carries the Women’s Box Weight Vest. This ergonomic design will be more comfortable for most women and make it easier to move.

Designed to allow for ease in breathing and mobility, the weighted plates are evenly distributed - front and back. The sides of the vest are open to prevent chaffing and to aid in cooling. The vest comes equipped with the Box Stay Fresh liner which means you will not have to wash the fabric after use. The vest spans your entire shoulder, minimizing movement and improving comfort.

Weight vests and the weights they use also tend to be less expensive, because they aren’t such a trendy item.

Overall, a weighted vest is a more flexible option compared to a plate carrier.

But, if your heart is still set on a plate carrier for fitness purposes – we’ll look at some of those options next.

Plate Carriers for Fitness

As we mentioned previously, a lot of CrossFit workouts involve plate carriers or body armor – because a lot of the trainees already have that gear and use it regularly.

But if you are in the market for a fitness only plate carrier, here’s some options.

The 5.11 TacTec Plate Carrier is the ultimate in “tacti-cool”.

Cast with a double-curved ergonomic shape, Rogue’s USA Cast Weight Vest Plates offer a level of comfort and freedom of movement not possible with most traditional flat metal vest plates. The design was inspired by examining the armor utilized in modern bulletproof vests—the same type trusted by police and military personnel for years.

It’s got features you’d expect on tactical gear: velcro tactical patch area, MOLLE/PALS nylon webbing (This is how you attach various accessories), a grab handle (in case you have to pull someone to safety), and it’s made from 500D Cordura.

5.11 TacTec Plate Carrier - Made from an ultra-durable, water-resistant 500D nylon, the 5.11 TacTec™ Plate Carrier Vest is uniquely designed to give the wearer an increased range of motion with a lightweight feel and optimal breathability.

Available in camo, black, sandstone, OD (Olive Drab), night, terrain or navy colors it is compatible with medium and large ballistic plates and also fitness plates such as those made by Rogue Fitness.

For fitness plates, we’d recommend the new Rogue USA Cast Weight Vest Plates.

Why? They have a double-curved ergonomic shape, are sold in pairs (in 3 different weights), and are made in the USA.

The unique double contour of the Rogue Cast Weight Vest Plate shows just how it provides superior comfort and mobility.

First, let’s look at the double-curve. This is how they provide a level of comfort and freedom of movement not possible with most traditional flat metal vest plates. There’s nothing else quite like it on the market – check out the side view.

With a 2.5 lb plate carrier like the 5.11 TacTec, and two of the 8.75 lb plates (one goes in back, one in front), you’ll have a total weight of 20 lbs.

With a TacTec carrier and two of the 13.75 lb plates, you’ll have a total of 30 lbs.

USA Cast Weight Vest Plates are sold in pairs and available here in three sizes (5.75LB, 8.75LB, and 13.75LB), each measuring 11.25” in length and 9.25” in width.

These are a brand new item, and debuted at the 2018 CrossFit Games, event 5, the Battleground:

Condor Sentry Plate Carrier

If the cost of the TacTec plate carrier is too steep – Rogue also carries the more economical Condor Sentry Plate Carrier. It’s also compatible with Rogue Cast Weight Vest Plates.

The Condor Sentry Plate Carrier is a minimal-bulk, high-performance tactical vest with full adjustability for a custom fit. The carrier’s durable, easily accessible plate pockets are specially designed to hold both medium and large ESAPI standard plates up to 10.25" x 13.25". You can order your vest on its own or with a set of compatible Rogue Weight Vest Plates (5.75LB and 8.75LB available). Fully loaded, the Sentry can hold up to 8 Rogue plates, four on each side.

It has most of the features you’d expect in a tactical vest – MOLLE/PALS webbing, hook and loop area for patches or name tapes, breathable, and streamlined fit for maximum mobility. It’s also got the grab handle.

Some people have noted durability issues though (check the user reviews). There’s a reason it’s significantly cheaper than the TacTec.

See it in action here:

GORUCK Ruck Plate Carrier

Here’s an option that’s new for 2020 – the GORUCK Ruck Plate Carrier.

This will allow you to load up a single 20lb or 30lb ruck plate on your back.

GORUCK Ruck Plate Carrier
Here’s an option that will let you load a 20 lb or 30 lb &quotruck plate" high and tight on your back. Benefits? Easier to breath and you can still load a decent amount of weight.

From the front, you can see that there’s a minimum of anything to restrict your breathing – which would be nice for the Murph workout – and just about anything else.

The downside is you’ll need to use GORUCK’s ruck plates, which run on the expensive side – but they are very high quality.

GORUCK Ruck Plate Carrier for Murph
You can see from the front that there’s a minimum of restriction. The straps are well padded to keep things comfortable.

You won’t be able to incrementally load weight either – but this is the most streamlined option of all those we presented here.

GORUCK Standard Plate vs Expert Plate - 20 lb
For the Ruck Plate Carrier, you’ll need the shorter Ruck Plate shown on the right. That’s what was formerly called the "Expert" ruck plate.

In Summary – Plate Carrier or Weight Vest?

Working out with a plate carrier makes a lot of sense – if you have one on hand. Weighted vests often offer a similar but cheaper alternative, in most cases.

In either case, the goal is adding additional resistance to your exercises, in a hands free fashion.

And in that regard, either will get the job done. We hope we’ve provided you helpful information for making your buying choice.

You might also be interested in our articles on indoor rowing and air bikes. Both of these provide an efficient total body workout with low impact.


Photo and Image Credits

  • The Rogue Fitness logo and some product imagery on this page is property of Rogue Fitness and provided by Rogue Fitness.
  • Some images on this page are property of weightvest.com, the makers of the Box weighted vest – which we believe is the best weight vest for CrossFit workouts.
  • This website is not affiliated or associated with CrossFit, Inc. CrossFit is a registered trademark of CrossFit, Inc.

5.11 TacTec Plate Carrier in use by a CrossFit athlete for the Murph WOD.
Plate Carriers are a great way to add resistance that mimics a real life situation.


  1. The 511 tactical vest is 199.00. Does that include weight plates to make it 20lbs. Or are the weight plates extra

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