Rucking: What It Is and Why It’s an Excellent Workout

Fitness trends come and go, but rucking a straightforward workout that involves walking while carrying weight is proving to be more than a passing fad. With roots in military training and everyday life, rucking has gained popularity for its accessibility, simplicity, and impressive fitness benefits. Whether you’re looking to strengthen your body, improve endurance, or just enjoy a workout in the fresh air, rucking might be the ideal activity for you.

What Is Rucking?

Rucking is as simple as walking with added weight, often carried in a backpack. While the term is commonly associated with military training, its application extends to daily life like carrying groceries or hiking with supplies. Weighted vests, child carriers, or even a loaded gym bag can also work. The versatility of rucking makes it an appealing and practical workout option for people of all fitness levels.

“Rucking is essentially walking with resistance,” says NASM-certified trainer Tony Vacharasanee. It’s low-impact, easy to adapt, and can be done anywhere, whether on urban sidewalks or rugged trails.

The Benefits of Rucking

1. Builds Strength and Cardiovascular Health

Rucking targets multiple muscle groups, including your calves, quads, hamstrings, core, shoulders, and back. The extra weight also strengthens your bones and improves balance, making it a functional workout for daily life.

Rucking raises your heart rate higher than walking, offering a greater cardiovascular challenge while remaining low-impact. It can burn up to three times as many calories as walking, depending on the weight you carry, making it an efficient way to boost metabolism and endurance.

2. Supports Mental Health

Rucking outdoors offers mental health benefits, including reduced stress and improved mood. Exposure to nature and fresh air can amplify the positive effects of exercise, creating a holistic wellness experience.

3. Improves Functional Fitness

By mimicking everyday movements, rucking prepares you for real-life tasks like carrying groceries, lifting children, or moving furniture. “It makes life less hard to live,” says physical therapist Jessica Olivarez, D.P.T. “It puts money in your strength bank.”

How to Start Rucking

Step 1: Choose Your Gear

Start with any sturdy backpack or a rucksack designed for rucking, which may include weight compartments and extra padding for comfort. Weighted vests can also work but may restrict movement.

Step 2: Start Light

Begin with 3–5% of your body weight and keep your initial rucks to 15–20 minutes. Gradually increase weight or duration as your body adapts.

Step 3: Focus on Form

Good posture is key to avoiding discomfort. Keep the weight close to your center of gravity, slightly leaning forward from your trunk without slouching. Deliberate, purposeful strides will maximize your results.

Step 4: Pack Strategically

Position weights at the top of your backpack to maintain balance. Use towels or a yoga block to stabilize the load.

Step 5: Progress Gradually

Experiment with variables like weight, pace, and distance. For a challenge, try hill intervals or add squats and lunges with your pack on.

Sample Rucking Routines

Beginner

• Weight: 3% of body weight

• Duration: 15–20 minutes, 2–3 times per week

• Tip: If sore, reduce weight or duration and take rest days as needed.

Intermediate

• Weight: 5–10% of body weight

• Duration: 30–60 minutes, adding intervals or hills

• Tip: Alternate fast-paced rucking with recovery walks.

Advanced

• Weight: Up to 15–20% of body weight

• Duration: Two shorter sessions (45–60 minutes) and one longer session (2–3 hours) per week

• Tip: Incorporate backward rucking or wear the pack on your front for variation.

Safety Tips

• Stay Hydrated: Bring water, and ensure you’ve eaten enough to sustain the activity.

• Wear Proper Shoes: Opt for comfortable sneakers or hiking boots with good support.

• Be Visible: If rucking after dark, wear bright colors or lights for safety.

• Stay Aware: Walk against traffic on roads and pay attention to your surroundings.

Why You Should Try Rucking

Rucking is versatile, scalable, and suitable for almost anyone. You can integrate it into daily activities like walking the dog or running errands, making it a convenient way to enhance your fitness without extra time commitments. Plus, it’s a social workout friends and family at different fitness levels can ruck together by adjusting their weights.

As rucking expert Tasia Percevez points out, it’s one of the few exercises where you can improve your strength and endurance while enjoying a conversation with others.

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