You may have seen people walking with weighted backpacks and wondered what they were doing. Are they training for a multi-day hike? Just carrying a heavy load of groceries? More than likely, you’ve just witnessed someone “rucking.”
What is rucking? It is a fitness trend that is gaining traction for its simplicity and effectiveness. It combines cardio and strength training into a single, accessible activity. All you need is a backpack, some weight, and a place to walk. But is rucking good for you?
This guide will explain what rucking is, its military origins, and the significant health benefits it offers. We’ll also cover how to get started safely, including choosing the right gear and avoiding common mistakes. If you're looking for a new way to challenge yourself physically and mentally, rucking might be exactly what you need.
The Origins of Rucking
Rucking isn’t a new fitness fad; its roots are deeply embedded in military history. The term "ruck" comes from "rucksack," the German word for backpack. For centuries, soldiers have marched long distances carrying heavy loads of essential gear, a practice that builds both physical endurance and mental fortitude.
This military training has proven to be an incredibly effective way to build the functional strength and stamina required for combat. Soldiers need to be able to move efficiently over varied terrain while carrying everything from ammunition and rations to communication equipment. Rucking simulates these conditions, preparing them for the physical demands of their duties.
In recent years, this foundational military exercise has been adapted for civilians. It has evolved into a popular form of fitness that offers a full-body workout without the need for a gym or expensive equipment. It honors its military heritage by focusing on resilience, functional fitness, and the simple act of moving forward under a loaded pack.
Now that you know the origins of rucking it can help you better answer the question, what is rucking? But is rucking good for you?
The Health Benefits of Rucking
So, why should you add weight to your walk? Rucking offers a wide range of benefits that impact everything from your heart health to your bone density. It’s a low-impact exercise that delivers high-impact results. Below is a list of some of the benefits of rucking.
Builds Full-Body Strength
Unlike running, which primarily targets your lower body, rucking engages muscles throughout your entire body. Your legs, hips, and glutes do the work of carrying you forward, but the weight in your pack activates your back, core, and shoulder muscles. Maintaining good posture with a weighted pack requires constant core engagement, leading to a stronger, more stable midsection. It’s a comprehensive workout that builds functional strength you can use in everyday life.
What is rucking? One other answer is a full-body workout. It is just one of the many benefits of rucking.
Burns More Calories Than Walking
Adding weight to your walk significantly increases the energy your body needs to expend. According to research, rucking can burn up to three times as many calories as walking without a weighted pack. This makes it an incredibly efficient way to manage weight and improve your overall fitness. If you’re short on time but want to maximize your calorie burn, rucking is an excellent choice.
If you’re still asking, what is rucking, consider it a calorie burning force-multiplier. This is a great rucking benefit. Calories burned rucking will vary from person to person. Calories burned while rucking will take into account things like a person’s weight, their pace, the weight they’re carrying, the terrain, and other factors. How much you burn depends on a lot of factors. A fitness tracker can help in this regard.
Improves Cardiovascular Health
Rucking is a form of active cardio that elevates your heart rate and keeps it there for a sustained period. This strengthens your heart muscle, improves circulation, and can help lower blood pressure and cholesterol levels. It offers similar cardiovascular benefits to jogging but with less stress on your joints, making it a sustainable cardio option for people of all fitness levels.
Need another answer to the question, what is rucking? It is not only a full-body, calorie-burning activity, but it is also an awesome cardio workout. Cardio is a great rucking benefit.
As for rucking vs running, well, both have their benefits. While some would argue that running has more cardio value, you build more core strength rucking. But as mentioned, there are different benefits of doing each activity, but only you can pick which you prefer; rucking vs. running.
Strengthens Bones and Joints
Weight-bearing exercises are essential for building and maintaining bone density, which helps prevent osteoporosis later in life. Rucking is a fantastic weight-bearing activity. The added load stimulates your bones to become stronger and denser. Because it's a low-impact activity, it’s also gentler on your joints than high-impact exercises like running, reducing the risk of injury while still providing the necessary stimulus for growth.
What is rucking in regards to bone health? It is a great activity to exercise bones and joints. Stronger bones and joints are both great rucking benefits.
Enhances Posture
In an age where many of us spend hours hunched over desks and screens, poor posture is a common problem. Rucking actively combats this. To carry the weight in your pack correctly and comfortably, you need to stand tall, pull your shoulders back, and engage your core. This reinforces good postural habits that can carry over into your daily life, reducing back pain and improving your alignment.
How to Start Rucking: A 6-Step Guide
Getting started with rucking is straightforward. You don’t need much to begin, but following these steps will ensure you do it safely and effectively. First and foremost, before you start any exercise activity, even if you consider yourself fit, check with a doctor before you start any type of physical activity.
1. Find a Good Backpack
You don't need a specialized rucksack right away. Any sturdy backpack will do when you're just starting. Look for one with comfortable shoulder straps and a chest or waist strap to help distribute the weight evenly. As you progress, you might consider investing in a dedicated rucking pack, which is designed for durability and comfort with heavier loads. Don’t let a lack of highspeed/low drag rucking gear stand in your way. Any good rucking gear that doesn’t cause injury or discomfort is good. You can always invest in better rucking gear as you get more into rucking.
What is rucking the right way? If you use a good rucking backpack you won’t be as sore. Remember, you can get military grade rucking backpacks at retailers like USAMM, but you can also seek out higher end rucking backpacks. It all depends on your personal preference. What a person considers the best rucking backpack depends on how far they are rucking, how much weight they are carrying, their physical condition and the terrain and distance they are covering. The best rucking backpack is subjective.
2. Choose Your Weight
Begin with a weight that feels challenging but manageable. A good starting point is 10 percent of your body weight. You can use a variety of items for weight:
- Ruck Plates: These are flat, dense weights designed to fit snugly in a backpack.
- Dumbbells or Kettlebells: Wrap them in a towel to prevent them from shifting and digging into your back.
- Sandbags: These are an affordable and versatile option.
- Household Items: Bricks, books, or water bottles can also work.
Secure the weight so it sits high and close to your back to maintain your center of gravity and improve comfort. What is rucking? Well, it definitely is not just going out and flinging weight on your back. It is important to start low and work your way up, but also to distribute the weight.
3. Plan Your Route
Start with a familiar route on a relatively flat surface, like a local park or a quiet neighborhood street. This allows you to focus on your form and how your body feels without worrying about uneven terrain.
What is rucking distance? A good initial distance is one to two miles to start until you get accustomed to the rigors of rucking and then you can add weight and distance.
4. What is rucking form?
Proper posture is crucial to prevent injury and get the most out of your workout. Keep your back straight, your shoulders pulled back, and your core engaged as you carry your pack. Look straight ahead, not down at the ground. Take shorter, quicker steps than you would during a normal walk to reduce the impact on your joints.
5. Start Slow and Be Consistent
Rucking shouldn’t be intimidating. Rucking for beginners is simple. Your first few rucking workouts should be about getting used to the feeling of carrying weight. Don't worry about speed. Focus on completing your chosen distance comfortably. Aim to do a rucking workout once or twice a week to start, giving your body time to adapt and recover. Consistency is more important than intensity when you're building a new fitness habit.
Rucking for beginners is simple, but there are things to pay attention to. Rucking workouts can be the source of injuries, so don’t over do it. Start slow, be consistent and your rucking workouts will be awesome. Rucking for beginners doesn’t have to be an overwhelmingly challenge.
6. Gradually Increase the Challenge
Once you feel comfortable with your starting weight and distance, you can begin to progress. You can increase the challenge in three ways:
- Add more weight: Increase the load by 5-10 pounds at a time.
- Go farther: Add a half-mile or a mile to your route.
- Walk faster: Try to complete your usual route in less time.
Only increase one variable at a time to allow your body to adjust and to minimize the risk of injury. Listening to your body is key—if you feel pain, scale back.
Tip: Rucking Shoes are an important part of your gear selection. While many military people have a pair of rucking boots that they like to break-in and use for military ruck marches, as a civilian, you don’t have to worry about having military-regulation rucking shoes.
So, what are the best rucking boots? Ensure that they have ample arch and ankle support. Rucking shoes should fit snuggly, but not be overly tight. Loose rucking shoes will cause blisters just as fast as tight rucking shoes. The best rucking boots are those that support your movement and don’t cause you injury or discomfort. Buying quality, breathable, padded socks is also important. Buying the best rucking boots or rucking shoes isn’t the only thing to consider. Good socks are essential.
Take the First Step
Rucking is more than just a walk in the park; it’s a powerful, accessible, and highly effective form of exercise that builds strength, endurance, and mental toughness. It strips fitness down to its essentials: you, a pack, and the path ahead.
If you’ve considered a weighted vest or if you use one now, you should consider rucking. Rucking vs weighted vest might be a similar comparison for some, but it is a bit different. A weighted vest distributes weight across your upper torso whereas rucking focuses on your back, legs and shoulders. But again, rucking vs weighted vest is certainly an individual choice. Try rucking vs weighted vest to see which you prefer.
If you’re rucking for weight loss, remember to drink plenty of water (something you should be doing regardless of weight loss goals). Rucking for weight loss can lead to other issues if you’re not getting the proper nutrition and hydration. Work with your doctor and or a nutritionist to ensure you’re giving your body what it needs to perform.
By combining the simplicity of walking with the challenge of strength training, rucking offers a holistic workout that benefits your entire body. Whether your goal is to lose weight, build muscle, or simply find a new way to enjoy the outdoors, this military-inspired activity can help you achieve it.
Ready to give it a try? Grab your rucking gear, add some weight, and head out the door. Your fitness journey is just one step away.