Is Rucking the Next Big Fitness Trend? Benefits of Weighted Walking

April 8, 2025

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Rucking, a fitness practice that involves walking with a weighted backpack, is quickly gaining popularity among fitness enthusiasts. Originating from military training, where soldiers carry heavy rucksacks for conditioning, this method is now being adopted as an effective way to build strength, endurance, and cardiovascular fitness.

Unlike high-intensity workouts that can be hard on the joints, rucking offers a low-impact alternative while still delivering significant health benefits. From casual walkers to hardcore athletes, more people are turning to rucking as a sustainable and effective fitness routine. But what exactly is rucking, and why is it becoming the next big fitness trend? Let’s understand more about rucking in this article.

What Is Rucking?

Rucking is an easy yet effective exercise that entails walking or hiking with a weighted backpack. It is a hybrid exercise that lies somewhere in between resistance training and simple exercises like walking or hiking.

How It Differs from Regular Walking & Hiking

Walking and rucking might seem similar, but differ in various aspects. Here’s how:

Walking and hiking are mainly used to promote cardiovascular fitness and endurance.
Rucking introduces resistance, making it calorie-burn-intensive as well as activating several muscle groups.
The extra weight makes rucking a more difficult but low-impact exercise than running or high-intensity interval training.

Read More: Best Cardio Exercises for Daily Fat Burning

Types of Rucking

You can opt for rucking based on various factors such as fitness level and goals. Various types of rucking include:

Light Rucking: Suitable for beginners or those transitioning into the practice. Generally involves carrying up to 10% of body weight in a well-fitted backpack. It helps in building core strength and helps your body adapt to the added resistance without overdoing it.
Moderate-Weight Rucking: This is suitable for those wishing to improve overall fitness. The weight of the backpack is usually 20-40 lbs and offers a balance of endurance and building strength. For those who already have some hiking or walking experience, moderate weight rucking is a perfect exercise for them.
Heavy Rucking: Heavy rucking is best for well-conditioned fitness enthusiasts and strength and endurance trainees. Includes 40+ lbs of carrying, significantly boosting the physical difficulty and muscle recruitment. Ideal for those with prior experience in weighted training and well-executed rucking form.

The Health & Fitness Advantages of Rucking

Rucking is not just a weighted walk, it’s an all-body workout that integrates strength training, endurance development, and cardiovascular conditioning into one functional exercise.

Whether you want to lose weight, gain muscle, or enhance your mental health, rucking provides a balanced fitness regimen with great advantages. Let’s understand the several benefits of adding rucking to your workout routine.

Strength & Muscular Development:

Rucking involves several major muscle groups, such as the legs, core, back, and shoulders. The added resistance enhances muscular endurance and functional strength, making rucking an excellent substitute for weightlifting.

Cardiovascular Advantage:

Rucking is an effective way of elevating your heart rate and speeding up blood circulation, enhancing cardiovascular health without impacting joints through running or jumping exercises.

Weight Loss & Fat Burn:

Rucking means carrying additional weight, the body must work harder, which increases calorie burn. It’s a great fat-loss workout, particularly for those who prefer a long-term, low-impact approach to weight loss.

Posture & Core Stability:

Proper weight distribution of the backpack causes you to contract your core and stand tall, which helps eliminate bad posture and strengthen stabilizer muscles.

Mental Health Boost:

Walking itself has been found to decrease tension and enhance mental health. Incorporating resistance into your walk makes the activity more challenging, giving a feeling of achievement and the added endorphin kick.

Rucking vs. Other Workouts

Rucking is a multi-purpose workout that compares favorably with other exercises. Although it has some things in common with walking, running, and weightlifting, it is a distinct blend of cardio and strength training. The following is an analysis of how rucking compares to these popular exercises.

Rucking vs. Walking:

Rucking increases resistance and offers 2 times more calorie burn over standard walking.
It builds multiple muscle groups while enhancing endurance.

Rucking vs. Running:

Rucking has a lower impact, lowering the risk of injury while still offering cardiovascular benefits.
It impacts the upper body and core more than running.

Rucking vs. Weightlifting:

Rucking integrates cardio and resistance training, providing a full-body exercise.
It improves endurance while still building muscle.

How to Get Started with Rucking

Rucking is a fun and versatile exercise, but starting correctly is key to maximizing its benefits and preventing injury. From selecting the appropriate equipment to mastering weight progression and form, everything you need to know before venturing out with a loaded backpack, that is rucking, is discussed in the article.

Choosing the Right Backpack & Weights:

Pick a good-quality, sturdy backpack with padded straps to ensure comfort and minimize shoulder strain. A properly designed backpack distributes the weight more evenly and avoids unnecessary pressure points.
Begin with a reasonable weight, and build up gradually as your body becomes accustomed. Increasing weight too rapidly can cause muscle strain or injury, so the progression must be gradual and slow.
Ensure that the weight is evenly distributed inside the backpack to avoid imbalance and back strain. Proper weight placement enables a more natural walking position and minimizes the risk of discomfort.

How Much Weight to Start With?

Beginners: Try to carry about 10-15% of your body weight, giving your body time to adapt to the added resistance without overworking your muscles.
Intermediate: Gradually add weight to 15-25% of your body weight as strength and endurance increase. This percentage is sufficient to challenge the muscles without
compromising good form.
Advanced: For those with extensive rucking experience, 25-35% of body weight can be carried for increased endurance and strength training. However proper conditioning must be done to prevent injuries.

Proper Form & Posture:

Keep a straight posture with your shoulders drawn back, chest up, and core activated. This distributes the weight effectively and avoids lower back strain.
Stride shorter, more controlled ones rather than extending your steps excessively. A constant pace with regulated movement guarantees more endurance and less risk of injury.
Don’t lean forward too much, as it can lead to back strain and muscle fatigue. Tuck the straps of the backpack in so that the weight is close to your body for greater control.

Where to Ruck?

Rucking can be performed on various terrains, each providing its own set of benefits. Parks and nature trails offer scenic paths and build natural resistance due to varied elevation levels.

City sidewalks are easily accessible for city residents who would like to include rucking in their daily lives. Walking with weight in a controlled environment still provides great fitness benefits.

Gym treadmills provide controlled incline rucking, and intensity without the unpredictable ground. This is a great choice for indoor training.

How Often Should You Ruck?

Here’s a quick guide on how often you should ruck:

Beginner Rucking Plan:

Weight: Begin with 10-20 lbs (or ~10% of body weight).
Distance & Time: Walk 1-2 miles at a moderate pace (about 20 minutes per mile).
Frequency: 2-3 times per week, with rest days in between.
Goal: Develop endurance and get used to wearing weight without putting undue stress on muscles or joints.

Tip: Focus on proper posture and gradually increase distance before adding weight.

Intermediate Rucking Plan:

Weight: 20-30 lbs (~15% of body weight).
Distance & Time: Walk 3-5 miles at a consistent pace (less than 18 minutes per mile).
Frequency: 3-4 times a
Goal: Enhance cardiovascular fitness, strength, and endurance.

Tip: Add incline walking or hills to boost intensity and work for various muscle groups.

Advanced Rucking Plan:

Weight: 30-50 lbs (~20-25% of body weight).
Distance & Time: Walk 6+ miles at a brisk pace (less than 15 minutes per mile).
Frequency: 4-5 times a
Objective: Increase strength, endurance, and mental toughness for long-distance or military-style rucking.

Tip: Incorporate interval training by switching between fast walking and slow jogging while rucking.

Common Mistakes & How to Avoid Them

Many beginners make mistakes when starting rucking, which can lead to discomfort, poor results, or even injuries. By understanding these common errors and how to prevent them, you can ensure a safer and more effective rucking experience.

Overloading The Backpack Too Soon: Gradually increase the weight to prevent muscle strain and injuries. Starting too heavy can lead to discomfort and improper posture.
Poor Posture & Improper Weight Distribution: Adjust backpack straps and maintain an upright posture to avoid unnecessary stress on the back and shoulders.
Ignoring Footwear & Support: Invest in high-quality, well-cushioned shoes to provide proper support and prevent foot fatigue.
Not Hydrating Properly: Carry and drink sufficient water, especially for longer rucking sessions, to stay hydrated and maintain performance.

Who Can Benefit from Rucking?

Rucking is a very versatile exercise routine that can be useful for many people, ranging from beginners to experienced athletes. Below are some categories of people who can derive the most benefit from including rucking in their workout routine:

Beginners Looking For a Low-Impact Exercise: Suitable for those seeking to develop endurance and strength without putting too much stress on the joints.
People Recovering from High-Impact Injuries: An excellent alternative to running for injury rehabilitation.
Hikers & Outdoor Adventure Enthusiasts: Looking for an Added Challenge: Supplies resistance to hiking, making it more productive at developing strength and endurance.
Military & Tactical Training Aspirants: This is essential for those preparing for military training, as it simulates real-world load carriage conditions.

Conclusion:

Rucking is a great, low-impact exercise that includes strength, endurance, and cardiovascular advantages. As a novice in search of a low-intensity fitness routine or an athlete wishing to introduce resistance into training, rucking is an easy but effective solution. With popularity rising, rucking is sure to become the next fitness sensation. Give it a shot, push yourself, and bring your fitness to the next level, one step at a time!

We encourage you to try rucking, and share your experience here in the comments. We would love to hear it!

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