How to Get Started Rucking: The Simple, Effective Workout You’ve Been Missing
If you’re looking for an easy way to get fit without spending hours in the gym, rucking is exactly what you need.
It’s as simple as putting some weight in a backpack and going for a walk—but don’t let the simplicity fool you. Rucking builds strength, burns calories, and improves endurance while being easier on your joints than running. Best of all? You can start right now with gear you already own.
Step 1: Grab Any Backpack and Some Weight
No need to go shopping for specialized gear to get started. Any backpack will do—just make sure it sits snugly against your back. You don’t want it hanging too low like a fashion backpack; instead, aim for an athletic, hiking, or backpacking pack that distributes weight well.
For weight, you can get creative:
A towel wrapped around a dumbbell
A few cans of soup
Some hardcover books (throwback to carrying your school backpack!)
A weight plate if you have one
But the easiest and best thing is to pick up one of our unique Ruck Evolution water weights! These are compact, easy to store, and are safe and simple!
Whatever you choose, start with a load that’s about 10% of your body weight. That means if you weigh 150 pounds, begin with 15 pounds in your pack.
Step 2: Get Moving at an Upbeat Pace
Once your pack is loaded, lace up your shoes and head outside. The key to rucking is walking with purpose—not a leisurely stroll, but a steady, brisk pace. Think of how you’d walk if you were late for a meeting but didn’t want to break into a run. Over time, aim to push your pace or incorporate hills into your rucks to challenge your endurance and strength.
Step 3: Experience Nature—And Ditch the Distractions
One of the biggest benefits of rucking is that it gets you outside. Instead of zoning out on a treadmill, you’re moving through real terrain, breathing fresh air, and feeling connected to your surroundings. At Ruck Evolution’s San Francisco Bay headquarters, we take this seriously—no checking phones, no earbuds, no distractions. Rucking is meant to be social, whether that means talking with your fellow ruckers or, if you’re alone, tuning in to the natural sounds around you.
Conversation also serves a practical purpose: it helps control your pace. If you’re too out of breath to chat, you’re pushing too hard. Slow down or shed some weight from your pack. The goal isn’t to exhaust yourself—it’s to build sustainable strength and endurance.
Step 4: Upgrade Your Gear for Comfort and Efficiency
As you build your rucking routine, investing in better gear can make the experience even more enjoyable. A backpack with a padded, wide hip belt is ideal because it lets you transfer some of the weight from your shoulders onto your hips, reducing strain.
For weight, Ruck Evolution Water Weights offer the ultimate solution. Not only are they extremely comfortable on your back, but they also allow you to release some weight mid-ruck if needed—perfect for longer rucks or varying intensity.
When it comes to shoes, running shoes will work for starters, but hiking shoes are better. You want support, not necessarily cushion. Many of today’s running shoes are overly thick and bouncy, which isn’t ideal when carrying extra weight. Instead, look for footwear with a stable sole and good grip.
Step 5: Build Up Over Time
As you get more comfortable with rucking, you can gradually increase the weight in your pack. Many experienced ruckers carry 20-30% of their body weight, but there’s no rush—your body will tell you when it’s ready for more.
Try starting with 20-30 minutes per session, two to three times a week, and increase the time, weight, or difficulty (like adding hills) as you get stronger. You’ll be amazed at how quickly your endurance improves, and you might even start looking forward to your rucks as a way to clear your mind and enjoy the outdoors.
Ruck With Us!
Rucking isn’t just a workout—it’s a lifestyle. It’s about getting outside, pushing yourself, and even connecting with a community. Ruck Evolution hosts group rucks where you can meet like-minded people, challenge yourself, and have real conversations while getting fit.
So, grab your backpack, load it up, and take that first step. Your body (and mind) will thank you.
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