Whether walking is your go-to workout, your Sunday afternoon stroll, or just something you do to clear your head, there’s a way to take this everyday activity and supercharge it, and it’s called rucking. No, I’m not talking about some crazy boot camp drill—I’m talking about throwing a little weight on your back (or chest, if you’re into weighted vests) and turning a simple walk into a stealth workout that’s both effective and powerful.
Rucking didn’t just roll out of the fitness trends factory—it has some serious street cred, thanks to its military origins. Soldiers have been doing this forever, but you don’t have to enlist to get in on the action. All you need is a backpack, some extra weight, and the motivation to shake up your routine. And these days, it’s claiming its place in mainstream workouts.
What Exactly is Rucking? (Hint: It’s Not as Intense as It Sounds)
As you know if you follow me, walking is one of my daily exercises. If I don’t get my walk in first thing in the morning, I just don’t feel right. But I needed a way to up my walking game, and rucking fit the bill!
Picture this: you’re walking, maybe listening to music, a podcast, or just taking in the sights, but there’s a twist—you’ve got weight in your backpack. It could be a few books, a kettlebell, or even some water bottles. This, my friend, is rucking. It’s like walking’s cooler, stronger sibling. You don’t need to run, jump, or do anything wild, but you still end up working more muscles, burning more calories, and looking like a total boss doing it.
Oh, and if a backpack isn’t your thing? Enter the weighted vest—perfect for keeping the load distributed evenly. Both work, and both get results.
Why Rucking is Perfect for just about Everyone
This is where rucking really shines. It’s not about speed or smashing personal records—it’s about walking with intention. Here’s why it’s an easy win for anyone:
1. Low Impact, Big Gains
If you’re not a fan of pounding pavement with running, rucking gives you a low-impact way to build strength and endurance. It’s kinder to your joints but still fires up those muscles. Don’t be fooled by the “low-impact” label—rucking may be easy on the joints, but it’s definitely a workout. I sweat buckets, especially with added weight, but it’s worth it because I know I’m getting stronger with every step.
2. Burn More Without Even Trying
Add a little weight, and boom—you’re torching more calories than on a regular walk.
3. Great for Beginners (or Hardcore Athletes)
Rucking is as customizable as a burrito bowl. You can start with light weight and gradually add more as you get stronger. Whether you’re just getting into fitness or you’re already hitting hard workouts, rucking fits right in.
4. Functional Fitness at Its Best
Let’s be real: carrying stuff is something we all have to do in life. Rucking preps your body for real-world tasks—like lugging groceries, suitcases, or even a kid on your shoulders—without needing to hit a gym.
How to Start Rucking Without Looking Like You’re Heading to Basic Training
Getting into rucking is simple, but there are a few tips to help you hit the ground running (I mean walking):
1. Pick Your Weight (But Don’t Go Overboard)
Experts recommend starting with 10-20% of your body weight. I think that’s actually too much. I purchased a 16-pound weighted vest, and it felt very heavy. Think about it: if you weigh 150 pounds, that’s 15-30 pounds in your backpack. I weigh 130 pounds, and when I started rucking, I started with just 8 pounds. I definitely felt it (not only when I was walking, but afterward in my muscles). But I was able to increase the weight quickly.
2. Use the Right Backpack (or Vest)
You don’t need special gear right away, but a backpack with padded straps can make a big difference. If you’re committed, investing in a good rucksack or weighted vest is worth it for comfort and stability. Keep it snug so the weight doesn’t bounce around—trust me, your back will thank you. I found a great starter weighted vest on Amazon for under $100. And it had adjustable weight so as I got stronger, I had the ability to add more weight to the vest to keep upping my workout game.
3. Master the Art of Good Posture
Rucking without good form is like wearing your shoes on the wrong feet—it’s uncomfortable and counterproductive. Keep your shoulders back, your core tight, and avoid hunching over. Walk tall—your body will get stronger, and you’ll look confident doing it.
4. Start Small, Ruck Far
No need to walk a marathon on your first go. Start with a mile or two and gradually increase the distance. The more you ruck, the easier it gets—especially once you start feeling stronger with every step.
The Best Part? No Fancy Equipment Required
One of the great things about rucking is its simplicity. You don’t need to invest in expensive gym equipment, take up a membership, or even purchase a weighted vest. A sturdy backpack, filled with everyday objects you can toss in your bag (hello, bags of dried beans!) will do the trick. It’s as DIY as it gets, and you can easily adapt it based on what you have lying around the house.
After a few rounds with the backpack tho, I decided that the weighted vest was the way to go for me. I like it because it spreads the weight more evenly across my body, which I preferred (for comfort) over the backpack. The weighted vests aren’t all that expensive either, with prices starting at $50 and going up from there, depending on total weight, adjustable weight and so on.
I will say that purchasing the weighted vest was a game changer for my walks because it felt more balanced and comfortable, allowing me to move more freely and focus on better posture.
What Rucking Does for Your Body (Spoiler: It’s Pretty Awesome)
Here’s where things get real: rucking is sneaky good for your body. You’ll feel the benefits without needing to crush yourself with intense, high-impact exercise.
1. Total Body Strength
Legs, core, shoulders—you’re hitting them all. Walking with weight engages muscles you wouldn’t normally use, making it a full-body workout that doesn’t scream “workout.”
2. Cardio That Gets You Sweating (But Won’t Leave You Winded)
Your heart’s getting in on the action, too. Rucking elevates your heart rate just enough to give you a solid cardio boost, but without the all-out intensity of running. It’s cardio that won’t leave you gasping for air (though if you’re anything like me, you’ll still break a serious sweat).
3. Posture, Balance and Confidence
That weight on your back? It forces you to stand taller and improve your posture. Over time, your body will feel stronger, more balanced, and more aligned—plus, you’ll walk with a little more swagger.
4. Burn Calories, Keep Muscle
Rucking burns more calories than walking, and it builds and supports the muscles because of the resistance. So, if you’re looking to trim down while staying strong, this is your jam.
5. Boosts Growth Hormone Production
The physical stress of carrying weight stimulates the release of growth hormone, which is essential for muscle repair, fat metabolism, and recovery. The longer you ruck and the heavier the weight, the more your body responds by boosting this hormone, helping you build lean muscle and burn fat.
6. Improves Bone Density
Rucking is a weight-bearing exercise, which means it puts healthy stress on your bones, prompting them to grow stronger and denser over time. This is especially beneficial for preventing osteoporosis and maintaining bone health as you age.
7. Supports Joint Health
While running can be tough on the joints, rucking provides a way to strengthen the muscles around your joints without the impact. This can improve joint stability and reduce the risk of injury.
Mental Benefits of Rucking: Building Strength Inside and Out
Rucking isn’t just about physical strength—it’s a serious mental workout, too. Here’s how rucking helps your mind as much as your body:
1. Mental Resilience and Toughness
Carrying weight over long distances requires both physical stamina and mental grit. The longer you ruck, the more you train your mind to push through discomfort and fatigue. This builds mental toughness, which can carry over into other areas of your life, making it easier to handle stressful situations with calm and focus.
2. Stress Relief and Mindfulness
The repetitive, rhythmic nature of walking with a ruck can be meditative, helping to reduce stress and anxiety. Whether you’re focusing on your breathing, your surroundings, or just letting your thoughts flow, rucking can create a space for mindfulness and help clear mental clutter.
3. Boosts Confidence and Self-Esteem
There’s something empowering about completing a ruck—especially as you increase weight and distance. Each session boosts your confidence, showing you that you’re capable of more than you might think. That feeling of accomplishment translates to other areas of your life, reinforcing a strong, can-do mindset.
4. Improved Focus and Clarity
As you ruck, you’re constantly adjusting your posture and staying aware of your surroundings, which naturally sharpens your focus. Over time, this practice and help improve mental clarity and concentration, making it easier to tackle tasks with more focus and intention.
5. A Sense of Accomplishment
Finishing a ruck—especially on days when you’re tired or not feeling motivated—gives you a sense of victory. It’s a tangible way to see the progress you’re making, both mentally and physically, and serves as a reminder that consistency and determination lead to results.
How I Ruck
I first started rucking with a backpack with several bags of dried beans. I quickly realized that rucking was something I could really get into and invested in a weighted vest. It’s more balanced, and I really prefer the vest over the backpack.
I ruck on my treadmill, when I’m walking the dog, when we are out hiking, and even when I’m doing housework such as vacuuming. I make sure if I wear my weighted vest while hiking, I do so on familiar trails so I don’t accidentally overdo it (yes, I’ve done it). Most recently, I started wearing the weighted vest when I do some of my floor routines such as reverse pushups, squat punches, boxer bounces, chair pose, deadlifts, and even jumping jacks on the rebounder.
After just the first few days rucking, I noticed and how quickly I started to feel a lot stronger and I was feeling it my whole body, especially my core and in my posture. I was able to add weight relatively quickly, and I was able to walk further and further with the extra weight in no time.
One thing that struck me is how great it feels to take the weights off after the workout. I realized that it really illustrates the point of how having extra weight on your body adds more stress to every part of the body, and mind. Obviously taking off a 12-pound weight vest made me feel lighter but in the context of carrying around that weight as extra body weight, was an unexpected epiphany in terms of how taxing that extra weight is on the body.
Advanced Rucking (For When You’re Ready to Level Up)
Once you’ve got the basics down, here’s how to take things up a notch:
1. Add More Weight
Ready for a challenge? Increase the weight in your ruck bag or vest gradually as you get stronger. You’ll feel the burn, but you’ll also feel like a superhero hauling more than just your body weight.
2. Hit the Hills, Stairs or Sand
Flat terrain is great, but rucking on hills, stairs or in sand takes things up a notch. You’ll engage more muscles, boost your heart rate even more, and over time, build that extra endurance.
Final Thoughts: Why You Should Ruck (Like, Now)
Here’s the deal: rucking is one of the most straightforward ways to build strength, burn calories, and improve your fitness without needing fancy equipment or hours of gym time. Whether you’re new to fitness or just want to amp up your walking routine, rucking makes walking more than just movement—it turns it into a full-body workout with benefits that hit both body and mind.
So, if you’re ready to take your regular walks to the next level, grab your backpack, throw in some weight, and hit the road. The world of rucking is waiting, and with every step, you’re becoming stronger.
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