Rucking has quickly gained popularity as a simple yet effective fitness activity, combining the best elements of hiking with strength training. Whether you’re looking for a new challenge or wish to spice up your workouts, rucking might be exactly what you need. Here’s what it’s all about.

What Is Rucking? Let’s Unpack

Rucking is a fitness activity that involves walking while carrying a weighted backpack, also known as a rucksack. Originally popularized by the military as a training method to build endurance and strength, it has since become a popular workout for people of all fitness levels. 

The weight in the pack varies depending on the individual’s fitness level, but it typically ranges from 10 to 30 pounds. Rucking is a low-impact exercise that mimics walking but with the added challenge of carrying extra weight, which engages more muscles in the body.

The simplicity of rucking is one of its main appeals — it doesn’t require any fancy equipment or a gym membership. You just need a backpack and some weight, like sandbags or dumbbells, and you can do it almost anywhere, from city streets to hiking trails. The added weight intensifies the walking motion, improves cardiovascular health, builds strength and burns more calories than regular walking. Rucking is an accessible workout you can easily incorporate into your fitness routine, whether you’re just getting started or looking to vary your workouts.

The Benefits of Rucking

Rucking is an efficient workout involving the whole body. Some of the most notable rucking benefits include:

It’s a Full-Body Workout

Unlike regular walking, rucking activates more muscles, especially in your core and upper body. The added weight forces your body to work harder, helping you build strength in your legs, back, shoulders and core. It’s a low-impact, high-reward way to tone your muscles and boost endurance. 

It Burns More Calories

Carrying weight while walking increases the intensity of your exercise, meaning you’ll burn more calories than a typical walk. Depending on the intensity, it’s an efficient way to get a solid workout in without spending hours in the gym.

It Improves Your Health

The health benefits of exercising are endless. Rucking promotes circulation in the same way as walking does but with the added benefit of engaging more muscles due to the extra weight. When you walk, your heart rate increases, encouraging better blood flow throughout your body and supporting a healthy heart. 

It Improves Posture and Stability

With the weight on your back, you’re forced to engage your core and maintain proper posture. Over time, rucking can improve your posture, balance and stability, making everyday activities easier and reducing the risk of injury. 

It Gives Your Mental Health a Boost

Like other forms of exercise, rucking can positively impact your mental health. The combination of physical exertion and being outdoors can help reduce stress and boost mood. A brief walk outdoors can improve cognitive function more than a short walk indoors. It’s a great way to clear your mind while getting fit.

It’s Accessible

You don’t need fancy equipment or a gym membership to get started. All you need is a backpack, some weight and good shoes. It’s a workout you can do anywhere.

How to Get the Most Out of Rucking

To optimize your rucking workout, slow and steady is best. Here are some key things to keep in mind when starting out.

Start Light

If you’re new to rucking, don’t overdo it with a heavy pack right away. Start with a lighter weight and gradually increase as your body adjusts. You should aim to build strength and endurance over time, not burn yourself out. 

Focus on Form

Keep your back straight, shoulders back and engage your core while you walk. Maintain a steady, comfortable pace and avoid slouching under the weight. Good posture protects you from injury and ensures you get the most out of the workout.

Wear the Right Gear

Wear comfortable shoes with good arch and ankle support to reduce the risk of injury, especially if you plan to walk for longer periods. Your rucksack should sit snugly on your back, with the weight evenly distributed. A well-fitting pack will prevent chafing and discomfort.

Progress Gradually

Just like any workout, progression is important. Start with shorter sessions and gradually work your way up to longer, more challenging walks. Don’t increase the weight too quickly — aim for small increments over time to avoid strain.

How to Get Started

Beginning your rucking journey is fairly simple and requires minimal equipment. With just a backpack and added weight, you can even start in your own neighborhood. 

Choose Your Rucksack

A basic backpack or hiking pack will work for most people. Just make sure it’s sturdy and comfortable. You can add weight using items you already have at home like books, sandbags or even weight plates. There are also specialized rucking packs available for extra support.

Start With Short, Flat Routes

If you’re new to rucking, begin with short, flat routes to build your stamina. As you get more comfortable, you can incorporate hills or uneven terrain to challenge yourself. 

Track Your Progress

Keep track of your distance, time and the amount of weight you’re carrying. Over time, you’ll notice improvements in your endurance and strength. Many people like to use fitness trackers or apps to log their rucking workouts, just like they would with running or walking.

Rucking is a low-cost, high-reward workout that delivers results without fancy equipment or a gym membership. It’s a full-body exercise combining strength and cardio, perfect for those looking to improve their fitness. There are plenty of rucking benefits, whether you’re an experienced fitness enthusiast or a newbie.

Author: Mia Barnes