If you’ve been hearing about “rucking” lately, you’re not alone. This simple practice—walking while carrying extra weight—has been gaining popularity, and for good reason. Originally inspired by military training (where soldiers carry loaded packs over long distances), rucking is now making its way into mainstream fitness. It’s a surprisingly accessible way to build strength, improve endurance, and burn more calories—without complicated equipment or high-impact moves.
And the best part? You don’t need to sign up for an ultramarathon or scale a mountain to do it. All you need is a weight to carry (there are plenty of options) and the correct shoes.
What Is Rucking?
Rucking is simply walking with added weight. While the most common tools are a weighted vest (which evenly distributes weight and keeps your hands free) or a backpack filled with weights, books, or sandbags, there are plenty of other ways to do it:
Weight Plates in a Plate Carrier: Slim, secure, and comfortable for longer distances.
Farmer’s Carry Rucking: Walking while holding a pair of dumbbells or kettlebells at your sides.
Sandbag or Medicine Ball Carry: Hugging the weight to your chest or shoulder for an extra core challenge.
Load-Carrying Packs (Military-Style): Heavy-duty packs with hip belts for optimal weight distribution.
Bucket or Jug Carry: Carrying a heavy water jug, bucket, or similar object for a set distance—great for functional fitness.
Weight in Everyday Bags: A sturdy tote or messenger bag with weight inside can turn an ordinary walk into a ruck.
Weighted Belt or Hip Pack: Less common, but can add resistance while keeping your upper body free.
You can ruck outdoors on a trail, around your neighborhood, or in a variety of ways at the gym!
The Benefits of Rucking
1. Boosts Calorie Burn Without Running Walking is great, but adding weight increases the energy you expend—helping you burn more calories in the same amount of time. It’s a smart option if you want to ramp up your cardio without pounding your joints like running can.
2. Builds Strength While You Walk The extra load engages your legs, glutes, core, and even your upper body as you stabilize and carry the weight. Over time, you’ll notice more muscle endurance and strength—especially in your postural muscles.
3. Improves Cardiovascular and Muscular Endurance Rucking works both your heart and your muscles at once. The combination of low-intensity cardio and resistance training is a powerful duo for overall fitness.
4. Gentle on Joints Unlike high-impact exercises, rucking is low-impact but still challenging. It’s especially beneficial if you’re looking for a safe way to progress your workouts while protecting your knees, hips, and ankles.
5. Mental Health and Mood Boost Getting outside for a ruck can double as stress relief. The rhythmic movement of walking plus the added challenge keeps your mind engaged and can give you that post-workout endorphin lift.
6. Builds Bone Density Carrying weight while moving places healthy stress on your bones, encouraging bone growth and helping prevent osteoporosis as you age.
7. Constant Core Engagement The added load forces your core to stabilize with every step, giving you a subtle but ongoing abdominal workout.
8. Improves Posture When done with proper form, rucking strengthens your upper back and shoulders, counteracting the forward slump many of us develop from desk work.
9. Enhances Balance and Stability Extra weight challenges your balance and coordination, improving proprioception and reducing the risk of falls in daily life.
10. Functional Strength for Everyday Tasks Rucking mirrors real-world activities—like carrying groceries, hauling gear, or holding a child—which makes your fitness practical and directly useful.
12. Social and Community Aspect It’s easy to do with friends, family, or in a group—making it more enjoyable and adding accountability.
13. Encourages Outdoor Time If you take your ruck outside, you’ll also enjoy the benefits of fresh air, sunlight (hello, vitamin D), and the mental boost of being in nature.
14. Combines Cardio and Strength Training in One Rucking is a time-efficient way to work your heart and muscles simultaneously—perfect for busy schedules.
15. Low Equipment, High Payoff You don’t need fancy gear—just a weighted vest or backpack and supportive shoes.
How to Start Rucking Safely
Start Light: Begin with 5–10% of your body weight. You can always increase gradually.
Focus on Posture: Keep your shoulders back, chest up, and core engaged. Avoid leaning forward.
Wear Supportive Footwear:Proper shoes will keep you comfortable over longer distances.
Mix It In: Replace one or two of your weekly walks with a ruck—either outdoors or on the treadmill here at the gym, where you can control your pace, incline, and weight for a safe, effective workout.
Listen to Your Body: Give your muscles time to adapt before increasing weight or distance.
Why Try Rucking at the Gym
Rucking doesn’t have to mean trekking through the wilderness. You can safely add it into your gym routine by walking on a treadmill with an adjustable incline and a weighted vest. This lets you control your pace, monitor your heart rate, and avoid unpredictable terrain.
At our training studio, we use rucking as a functional fitness tool—it builds real-world strength, improves stamina, and complements both strength training and cardio workouts.
Final Takeaway
If you’re looking for a fresh way to challenge yourself, burn more calories, and build functional strength without high-impact movements, rucking might be your new favorite workout. Whether you’re outside on a sunny trail or walking on a treadmill at the gym, it’s a simple and effective way to take your fitness to the next level.
Ready to try rucking? Book your free consultation here with one of our certified trainers, and we’ll help you get started with the right weight, posture tips, and progress plan!
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