The Ultimate Guide to Rucking: What It Is, How to Get Started, and Why You Should Try This Fitness Trend

In recent years, a new fitness trend has been steadily gaining traction among fitness enthusiasts, outdoor adventurers, and those simply looking to improve their overall health—rucking. With its roots in military training, rucking is not only an effective and versatile workout, but it’s also approachable for nearly anyone. Whether you're a seasoned athlete or someone looking for a low-impact yet effective workout, rucking might be the ideal activity to incorporate into your routine.

In this blog, we’ll explore everything you need to know about rucking—what it is, how to do it, who should try it, the physical and mental benefits, how much weight to carry, and why this fitness trend is taking off.

What Is Rucking?

Rucking is simply walking or hiking with a weighted backpack. It’s derived from military training exercises where soldiers are required to carry heavy gear across long distances. “Ruck” refers to the military term for a backpack or "rucksack." Today, rucking has been adopted by civilians as a form of cardio and resistance training combined into one workout.

While the concept is straightforward—walking with weight—the benefits and challenges of rucking go far beyond a casual stroll. Rucking adds a load to your body, increasing the resistance on your muscles and joints, which boosts calorie burn and engages your muscles in ways that regular walking or running doesn’t. It’s an excellent blend of cardio and strength training, making it a highly efficient workout.

How to Start Rucking

One of the best things about rucking is its simplicity. All you need is a sturdy backpack and some weight—such as weight plates, dumbbells, or even household items like water bottles or books. Here's a step-by-step guide to help you start rucking:

1. Choose Your Backpack (Ruck): Look for a backpack that’s durable and comfortable. Many brands, like GORUCK, specialize in rucks designed specifically for rucking, but any sturdy backpack will work as long as it can comfortably hold weight without straining your shoulders or back.
2. Select Your Weight: The weight you carry can vary depending on your fitness level and goals. Beginners can start with 10-20 pounds and gradually increase the load as they get more comfortable. The general rule of thumb is to start with a weight that’s 10% of your body weight and increase it over time.
3. Find Your Route: You can ruck anywhere—on a trail, around your neighborhood, or even on a treadmill. If you’re new to rucking, start with flat terrain before trying more challenging routes with hills or uneven ground.
4. Maintain Proper Form: When rucking, it’s important to maintain good posture. Keep your core engaged, your shoulders back, and your head held high. Avoid leaning forward, as that can strain your lower back. Also, make sure to wear comfortable shoes that provide support, as rucking can be tough on your feet.
5. Set a Distance or Time Goal: If you're just starting out, aim for short distances (1-2 miles) or time (20-30 minutes) and gradually increase your distance and time as your body adapts to the added weight.

Who Should Try Rucking?

Rucking is for everyone, regardless of age or fitness level. Whether you’re looking to spice up your cardio routine, burn more calories, or build strength, rucking can offer a host of benefits. Here are some groups of people who can especially benefit from rucking:

• Beginners: If you’re new to exercise or have trouble with high-impact workouts like running, rucking offers a lower-impact alternative that still delivers an effective cardio and strength-building workout.
• Runners and Cyclists: Those who are into running, cycling, or other endurance sports can use rucking to improve cardiovascular health and build endurance without adding extra strain on the joints.
• Military and First Responders: Given its origins, rucking is an excellent training method for those preparing for military or law enforcement physical tests.
• Outdoor Enthusiasts: If you love hiking or spending time outdoors, adding weight to your pack while exploring nature can enhance the challenge and help you get even more out of your hikes.

The Benefits of Rucking: Physically and Mentally

Rucking offers a unique combination of physical and mental benefits, making it a holistic workout. Here’s a breakdown of what you can expect:

Physical Benefits

1. Cardiovascular Health: Rucking elevates your heart rate, improving cardiovascular endurance while being less stressful on your joints compared to running.
2. Muscle Strengthening: Rucking engages multiple muscle groups, including your legs (glutes, quads, and hamstrings), back, shoulders, and core. As you carry weight, your muscles must work harder to support you, which builds strength over time.
3. Burns More Calories: Adding weight increases the intensity of your workout, meaning you’ll burn more calories than you would walking without weight. According to estimates, rucking can burn up to 3 times more calories than walking.
4. Low-Impact Alternative: Rucking is gentler on your joints than running, making it an excellent option for those with joint issues or those who are recovering from an injury.
5. Improves Posture: Carrying weight on your back while focusing on maintaining good posture can help improve your overall posture over time.

Mental Benefits

1. Stress Relief: Like many forms of exercise, rucking can help reduce stress. The combination of being outdoors, engaging in a rhythmic activity like walking, and focusing on your form can be meditative.
2. Boosts Confidence: Rucking is physically challenging, especially as you increase the weight. As you meet these challenges and build strength, it can boost your confidence and mental resilience.
3. Mental Clarity: Walking in nature or your neighborhood while carrying weight can help clear your mind and provide mental clarity. Many people find rucking to be a great way to unplug and focus on the moment.

How Much Weight Should You Use for Rucking?

When starting out, you don’t need to go heavy. A good starting point is to carry 10-20 pounds, which is manageable for most beginners. As you get stronger and more comfortable, you can increase the weight. Most experienced ruckers carry between 20-50 pounds, but always listen to your body and don’t push yourself to the point of injury.

The key is to start light and focus on your form before progressing to heavier weights. Rucking with too much weight too soon can strain your back, knees, and ankles.

Who is Rucking, and Why is it So Popular?

Rucking has caught the attention of people from all walks of life, from fitness enthusiasts to everyday individuals looking for a simple way to stay in shape. Here are some reasons why people are turning to rucking:

1. Convenience: You don’t need a gym or expensive equipment to ruck—all you need is a backpack and some weight. It can be done anywhere, making it accessible for people with busy schedules.
2. Community: Rucking has a growing community, with groups like GORUCK organizing rucking challenges and events across the globe. Many people enjoy the camaraderie and social aspect of rucking in groups.
3. Functional Fitness: Rucking trains your body in a way that mimics real-life situations—carrying heavy loads, walking long distances, and building endurance. This practical, functional aspect appeals to many people who want their workouts to have real-world applications.
4. Outdoor Appeal: Many ruckers enjoy the chance to get outside and explore nature, especially as a way to decompress from modern life’s stressors. The simplicity and versatility of rucking make it an appealing outdoor activity.

What Parts of the Body Does Rucking Target?

Rucking engages multiple muscle groups, making it a full-body workout. Here’s a look at the primary areas it targets:

• Legs: Your quads, hamstrings, and calves are constantly engaged as you walk with weight, helping to build strength and endurance.
• Glutes: Rucking requires your glutes to fire as you walk, especially if you’re going uphill or hiking on uneven terrain.
• Core: Carrying weight on your back engages your core muscles to help stabilize and support the extra load.
• Back and Shoulders: Your upper back and shoulders are actively involved in supporting the weight of the backpack, helping to build strength and improve posture.

Join the Rucking Revolution for Better Health

Rucking is more than just walking with weight—it’s a versatile, accessible, and highly effective workout that combines cardio and strength training. With its mental and physical benefits, low barrier to entry, and growing community, rucking is a trend that’s here to stay. Whether you’re a seasoned athlete looking for a new challenge or someone just starting on your fitness journey, rucking is worth a try. Grab your backpack, add some weight, make sure you are hydrated and start walking your way to better health!