Rucking—walking with a weighted pack—is quickly becoming a favorite workout for outdoor enthusiasts looking to boost strength, endurance, and overall fitness without the strain of high-impact activities. Drawing from centuries of military tradition and backed by modern research, rucking transforms your everyday walk into a full-body, low-impact strength and stamina builder.
In this article, we explore the benefits of rucking, how it improves physical fitness, and offer practical tips for safely getting started.
What Is Rucking?
Rucking is simply the act of walking or hiking with a weighted backpack or vest and is a natural movement that humans have been making for thousands of years. Originally used in military training to build endurance and resilience, the practice has evolved into a popular fitness trend for civilians. Whether you’re carrying water bottles, books, or specially designed weight plates, the added resistance increases the intensity of your walk and challenges your muscles in unique ways (source: healthline.com).
Physical Benefits of Rucking
Enhanced Strength and Endurance
Adding weight to your walk forces your core, legs, and upper back to work harder to maintain proper posture and balance. This “active resistance training” not only builds muscle but also improves endurance by challenging your cardiovascular system. Studies have shown that carrying extra weight while walking can lead to improved VO₂ max (the maximum amount of oxygen your body can use during exercise) and increased overall stamina (sources: healthline.com, goruck.com).
Increased Calorie Burn
Rucking significantly ups your energy expenditure compared to regular walking. By loading your pack, you can burn up to 2–3 times as many calories as you would by walking unweighted—sometimes nearly as many as running, but with far less impact on your joints. This calorie-burning boost helps in weight management and fat loss, making rucking an efficient workout for those with busy schedules (sources: sugarwod.com, nypost.com).
Joint-Friendly, Low-Impact Cardio
Unlike running, which can stress the knees, ankles, and hips, rucking is low impact. With one foot on the ground at all times, the additional weight increases intensity without causing the repetitive high-impact forces typical of running. This makes rucking a great alternative for those with joint issues or for anyone looking to reduce injury risk while still challenging their cardiovascular system (sources: healthline.com, nypost.com).
Improved Posture and Core Stability
Carrying weight on your back naturally encourages better posture. As you ruck, your shoulders are pulled back and your core remains engaged to stabilize the load. Over time, this helps strengthen the muscles of the back and abdomen, which can lead to improved posture and reduced back pain—a valuable benefit for those who spend long hours at a desk (sources: goruck.com, nypost.com).
Mental Resilience and Stress Relief
Beyond the physical perks, rucking also offers mental benefits. The meditative rhythm of walking with a weighted pack can build mental toughness and resilience. Many enthusiasts report feeling more energized and focused after a ruck—benefits that extend into improved mood and reduced stress levels. Outdoor exercise further boosts mental well-being by increasing exposure to natural light and fresh air (sources: momayamd.com, adelaidenow.com.au).
Getting Started with Rucking
Choose the Right Gear
For beginners, a sturdy backpack or a specially designed rucking vest is ideal. While you can start with everyday items like rocks or water bottles, investing in gear that distributes weight evenly is important for preventing back or shoulder discomfort. Start with a light load—around 10% of your body weight is a good guideline—and gradually increase the weight as your strength improves (sources: adelaidenow.com.au).
Start Slow and Progress Gradually
If you’re new to weighted walking, ease into it by beginning with shorter distances and lighter loads. Aim for a comfortable pace—about 15 minutes per mile—and focus on maintaining proper posture throughout your walk. Gradually increase either the distance or the weight over several weeks to build strength safely. Always listen to your body, and allow rest days between sessions to avoid overuse injuries.
Incorporate Rucking Into Your Routine
One of the great advantages of rucking is its flexibility. You can incorporate it into your daily routine without needing to set aside extra time for the gym. Whether you’re exploring local trails, walking to work, or even scheduling “ruck meetings” with colleagues, you can easily transform routine walks into effective workouts (sources: businessinsider.com, businessinsider.com).
Conclusion
Rucking is a versatile, low-impact exercise that can transform your daily walks into powerful workouts. By adding a weighted pack, you not only build strength and stamina but also enjoy benefits like enhanced calorie burn, improved posture, and greater mental resilience. With minimal equipment and the ability to adjust intensity based on your fitness level, rucking is accessible to almost everyone—even those with busy schedules or joint concerns.
Whether you’re a seasoned hiker or just looking to add variety to your outdoor routine, consider lacing up your boots, loading your pack, and experiencing the many benefits of rucking. Your body—and mind—will thank you.
