Rucking is a new take on an old form of exercise. It involves walking or hiking with a weighted backpack or vest. The extra weight takes your normal walk and turns up the intensity. Rucking evolved out of military training and dates back to 700 B.C. The ability to march a certain distance carrying a load of equipment is central to almost all military units and is still a part of military training today. In the armed forces, ruck marches involve carrying a load of standard military issue gear over a set distance. In basic training, Army rangers are required to carry a 35-pound (15.9 kg) rucksack over 12 miles (19.3 km) and maintain a pace of, at most, 15 minutes per mile (1.6 km).
In the civilian world, the backpacks used for rucking tend to be lighter with more accommodating straps for comfort. The popularity of this activity has increased in recent years. There is no complexity and very little special equipment. All you need is a backpack, some weight, and a desire to move. There are even special groups that meet up to ruck together. They provide camaraderie and a shared desire to challenge yourself.
What is Rucking?
Rucking is simply the act of walking or hiking with a weighted backpack. Rucking (also known as ruck marching) has military origins, and the name comes from the word rucksack - a durable backpack meant for carrying heavy loads. As a physical workout, rucking focuses on three components:
- Weight load. The amount of weight you can carry.
- Distance. The number of miles you can cover.
- Duration. The number of minutes or hours you can ruck.
But you don’t necessarily need a rucksack to give this exercise a try - you just need a backpack. Load it with weight (and some hydration) and go for a walk. You can choose the terrain you walk on, the distance, and intensity to match your needs.
Benefits of Rucking
Rucking improves strength, endurance, and general fitness. Rucking is an excellent fitness routine that takes your normal walk and turns up the challenge.
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Physical Conditioning and Endurance
Rucking is a low-impact cardiovascular activity that can also build muscular strength and endurance. It is scalable to add challenge or decrease challenge as needed. When rucking, you’ll experience less pounding on the knees than when running, making rucking a good choice for low-impact exercise. The weight also requires more force from your muscles, which makes rucking a cardiovascular exercise that will build strength and stamina, too.
For example, a 2019 study found participants had lower ratings of perceived exertion after a 10-week load carrying program, while their muscular power and oxygen intake also improved. Another study on participants ages 65 to 74 found that weighted step exercises improved their leg muscle strength, power and ability to get around (functional abilities).
Muscle Building
Rucking can build muscle in the lower extremities. Adding weight to your pack can increase the overload on your leg muscles to induce hypertrophy.
Calorie Burning
Walking with weight also increases the calorie burn of your normal walk. The added weight means you have more mass to move. Consequently, this increases the amount of energy needed to move at the same pace you would without the weight. A 180-pound (81.6 kg) person rucking at a pace of 15 minutes per mile (1.6 km) can expect to burn a significant amount of calories.
Mile for mile, rucking typically burns more calories than running. Variables such as the weight of your pack and the speed you walk vs. the speed you run make a difference in how many calories you will burn. Rucking burns up to three times more calories than walking without a weighted pack, putting it on par with jogging. You’ll burn more calories if you walk faster and carry a heavier load - but proper form and safety should always be the top priorities. Rucking burns about 2-3X more calories than walking.
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Mental Health
Rucking can enhance your mental health because it’s exercise, which helps improve your mood. And you get an additional boost from being outside, as rucking is traditionally an outdoor activity. (Though, you can also ruck indoors on a treadmill, elliptical machine or stair climber when the weather is bad.) Spending time in nature lowers stress levels, blood pressure and your risk for mood disorders like depression. And while rucking can be a solo activity, rucking with friends or as part of a rucking club can also lift your spirits. Beyond the physical perks, rucking also offers mental benefits. The meditative rhythm of walking with a weighted pack can build mental toughness and resilience. Many enthusiasts report feeling more energized and focused after a ruck-benefits that extend into improved mood and reduced stress levels.
Weight loss
Something funny happens when I do a lot of weighted walking-whether that’s a long backpacking trip, walking through my neighborhood with a weighted pack, or being a weirdo who vacuums while wearing a weight vest. I lose weight. And that weight loss is mostly fat. I’ve cited research that shows walking with weight seems to preferentially burn fat. I’ve had my theories about why.
The Gravitostat
Remarkable research is showing how strategically loading your body with a weighted vest or pack can decrease your hunger. And if you’re less hungry, you’ll probably eat less-and lose some fat.There is the hypothesis of a “gravitostat.” Gravitostat is a weight sensor in your body that regulates fat mass. The body, particularly the bones, senses an increased gravitational load and sends signals to the brain to curb food intake. In short: The bones scream, “I’m overloaded,” and the brain says, “Ok, I’ll have this person eat less.” The goal? To bring the organism back to a movement-friendly body mass.
Getting Started with Rucking
If you are new to exercising or haven’t hiked much, then it is best to start slowly. Start with a 2 mile distance. Grab your backpack and load it with 10% of your bodyweight. For instance, if you weigh 150 pounds (68 kg), then you would load your pack with 15 pounds.
You can use a dumbbell, kettlebell, sandbag, rocks, or even bottles of water. For the best comfort when carrying, secure the weight as best as you can so that it doesn’t move or bounce around. Keep your straps tight and the weight high on your back.
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While the military uses the target pace of 15 minutes per mile (1.6 km), aim for 20 minutes per mile when you begin. Leave enough room in the pack to carry some form of hydration. You are upping the ante on the amount of energy you’re burning. Thus, you’ll produce more heat and sweat more.
As your fitness increases, you can increase the amount of weight you carry, the speed you’re walking, or the distance you are rucking. However, to avoid overtraining, try to only increase one of these at a time. If your goal is to increase strength, then focus on increasing the load weight. If your goal is to increase endurance, add to your distance to make the ruck more challenging.
Rucking Equipment
A great thing about rucking is that the workout doesn’t require a gym membership or a major investment in equipment. Of course, supportive walking shoes and breathable clothing are always a must. To get started, you need:
- Rucksack or backpack.
- Weights or heavy items.
Rucksacks have inserts or netting to hold specially designed ruck weights higher and tighter on your back. They also have padded shoulder straps and a chest strap. Some rucksacks have extra exterior handles, so you can use the weighted sack like a kettlebell or dumbbell while doing lunges or overhead presses. Backpacks, on the other hand, are roomier. They’re meant for carrying lots of items like jackets, food, sunscreen and water bottles.
Exercise rucksacks have specially designed weights (usually flat and rectangular or square) that fit into the sack’s interior pockets. You can load a backpack with dumbbells, barbell plates or weighted sandbags. If you’re using household items, weigh them so you can track your workout progress. Weighted items you can put in your backpack include:
- Books.
- Bottled water.
- Bricks.
- Canned goods.
- Plastic bags filled with sand, cat litter, rocks or soil.
Step-by-step Guide to Start Rucking
Whether you’re new to exercise or a gym regular, ease into rucking. Rucking works your body in new and different ways. Loading up a pack with heavy weights at the onset or trying to ruck a long distance may lead to injuries like stress fractures.
- Start with a light load: For some people, a light load might mean walking with an empty rucksack or backpack, using only body weight as the load. See how many miles or minutes you’re comfortable with before adding weights. When you’re ready to load up, don’t go too heavy, even if you regularly strength train. Lifting weights at the gym isn’t the same as carrying weight on your back for several miles. You might start your initial ruck with 5 pounds and work your way up.
- Walk: Maintain an upright posture with your shoulders back (not hunched forward) as you walk. Choose a pace that’s comfortable or pushes you a little if that’s your goal.
- Increase your workouts: Use a fitness tracker to monitor your pace, distance, duration and weight load, so you know when it’s safe to push yourself further. Increase one component at a time by about 10% each week (depending on your fitness level and goals).
Additional Considerations
Rucking vs. Running
Rucking produces less impact on the joints of the lower body as compared to running. Depending on your pace and how much weight you are carrying, it may also burn more calories. If you tend to jog at a moderate pace, and if you work up to 35 pounds in your rucksack, you will likely burn more calories rucking that you will running the same distance. Traditionally speaking, true ruck marching is walking at a fast pace, but not running. Running with a weighted backpack can put a lot of strain on your joints and takes away the low-impact appeal of rucking. If you want to run with weight, a weighted vest is a better option, because it will distribute the weight more evenly around your torso.
Rucking Frequency
It is possible to ruck everyday, though it’s not ideal. In fact, one study recommended soldiers perform only one heavy load carriage task every 10-14 days. If you do choose to ruck more often you should work up to it over time. For most people, it’s recommended you limit rucking to 1-2 times a week, because of the muscular demands on the lower body and shoulders, and the change in biomechanics when you carry a load on your back. Repeating the same exercise every day can lead to overtraining and injury.
Core Engagement
Rucking can build ab muscles, if you engage your core properly during the ruck. But it doesn’t work your abs in the same way as, say, doing crunches might. The abs work to stabilize your body with the added weight and forward lean of your body. In particular, the transversus abdominus can help to keep your spine stable when the weight might otherwise pull you backward.