What Is Rucking and Why You Should Try This Full-Body Workout

Rucking may be trending on TikTok, but it’s far from a new concept. The workout, which involves walking with a weighted backpack, is one of the most accessible and effective ways to boost endurance, build strength, and improve cardiovascular health. Whether you’re carrying groceries, hiking with a backpack, or wearing a weighted vest, you’ve likely rucked before without even realizing it.

What Is Rucking?

At its core, rucking is simply walking while carrying extra weight. This could mean loading a backpack with books, water bottles, or weighted plates and heading out for a walk or hike. Unlike running, which can be hard on your joints, rucking is low-impact while still offering a great cardio and strength-building workout.

Rucking is widely used in military training, but its benefits go beyond tactical fitness. Whether you’re looking for an easy way to level up your daily walk or want to build functional strength, rucking is an excellent addition to any routine.

The Benefits of Rucking

Why should you give rucking a try? Here are some of the top benefits:

1. Burns More Calories Than Walking

Rucking increases your caloric burn by up to three times compared to walking, depending on how much weight you carry. It’s an easy way to add intensity to your daily steps without the impact of running.

2. Builds Strength and Endurance

By adding weight to your walk, rucking activates multiple muscle groups, including:

• Legs: Quads, hamstrings, and calves work harder to support the extra load.

• Core: Engaging your abs and lower back helps maintain posture.

• Upper Body: Shoulders, traps, and upper back muscles stabilize the weight.

Over time, this builds functional strength, making everyday activities like carrying groceries or lifting heavy objects easier.

3. Improves Posture and Balance

The extra weight in your backpack encourages better posture by engaging your core and back muscles. This can reduce back pain and improve overall stability.

4. Strengthens Bones and Joints

Since rucking adds resistance, it stimulates bone growth and strengthens joints a key factor in preventing osteoporosis and maintaining mobility as you age.

5. Supports Mental Health

Spending time outdoors is proven to reduce stress and boost mood. Rucking allows you to enjoy nature, clear your mind, and even socialize if you ruck with a friend or group.

How to Get Started With Rucking

Rucking requires minimal equipment, making it one of the easiest workouts to begin. Here’s how to do it safely:

1. Choose the Right Gear

• Backpack: Any sturdy backpack with padded straps will work. If you want to invest in rucking gear, look for a rucksack designed to hold weighted plates.

• Weight: Start light 3–5% of your body weight and increase gradually. You can use books, water bottles, or sandbags.

• Shoes: Comfortable walking or hiking shoes with good support are best.

2. Focus on Proper Form

• Maintain an upright posture with a slight forward lean (but no slouching!).

• Keep the weight centered over your midfoot to avoid back strain.

• Walk with deliberate steps, engaging your hips and glutes.

3. Follow a Beginner-Friendly Routine

Start with short walks (15–20 minutes, 1–2 times per week) and build up over time. A simple progression might look like:

Week 1: Walk for 20 minutes with 5–10 lbs.
Week 2: Increase to 30 minutes with the same weight.
Week 3: Add 5 lbs and continue walking 30–40 minutes.
Week 4: Try walking on an incline or adding short bursts of speed.

If you’re an experienced walker or hiker, you can increase weight, duration, or intensity by adding hills, lunges, or interval training.

Advanced Rucking Workouts

For those ready to level up, try these challenging variations:

Weighted Intervals: Walk fast for 2 minutes, then recover for 1 minute. Repeat 6–10 times.
Incline Rucking: Walk up a hill or stairs with weight for extra leg and core engagement.
Strength + Ruck: Every 10 minutes, stop to do 10 squats or lunges with your backpack on.

Safety Tips for Rucking

• Hydrate: Carry water, especially on longer rucks.

• Increase weight gradually: Don’t jump from 10 to 30 lbs overnight progression prevents injuries.

• Be visible: If rucking at night, wear bright colors or reflective gear.

• Listen to your body: If you feel excessive soreness or pain, scale back the weight or duration.

The Bottom Line

Rucking is a simple yet powerful way to burn calories, build strength, and improve endurance all without expensive gym equipment. Whether you’re walking in your neighborhood or hiking trails, rucking can be adapted to any fitness level.

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