If you’re looking for a low-impact, high-reward way to get stronger, build endurance, and actually enjoy your workouts, it’s time to talk about rucking.
Rucking—walking with weight—is one of the simplest, most effective forms of exercise you can do. It’s not just for the military or hardcore endurance athletes; it’s for everyone who wants a fun, sustainable way to improve their fitness without pounding their joints into dust.
And the best part? If you can walk, you can ruck.
Rucking is for Everyone
Beginners: If you're new to fitness or coming back after time off, rucking is a gentle way to build endurance and strength without intimidation. Start light and gradually increase your weight and distance. We recommend no more than 10% of your body weight for starters.
Gym-Goers & Athletes: Want to add something fresh to your routine? Rucking improves cardio, leg strength, and endurance without cutting into recovery like high-intensity workouts can.
Busy Professionals: No time for the gym? Grab a weighted backpack, throw it on during your morning walk, and turn everyday movement into a workout.
Outdoor Enthusiasts: Love hiking or exploring? Rucking naturally fits into your routine and makes your adventures even better. Put up to 20% of your body weight in your pack and get fit for the hiking season.
Benefits of Rucking
1. Burns More Calories Than Walking (Without Feeling Like a Workout)
Walking is great. But rucking? It’s walking on steroids.
When you add weight to your back, your body has to work harder. Studies show that rucking burns two to three times more calories than regular walking—without the high-intensity grind of traditional workouts.
Translation: More gain, less pain.
2. Builds Strength Without Beating Up Your Joints
Unlike running, which can be hard on your knees, ankles, and hips, rucking is low-impact but high-benefit.
With a properly fitted rucking pack, the weight is evenly distributed, helping you strengthen your legs, core, back, and shoulders without the stress of repetitive impact.
It’s like weightlifting and cardio combined—but way more enjoyable.
3. Improves Posture and Core Strength
Ever feel like sitting at a desk all day has turned you into a hunched-over version of yourself?
Rucking forces you into better posture by engaging your core, shoulders, and back muscles. Over time, this helps correct imbalances, strengthens your midsection, and makes you feel more aligned and powerful in everyday life.
4. Strengthens Your Bones & Supercharges Your Energy
As we age, bone density and mitochondria (your body’s energy factories) decline—leading to weakness, fatigue, and a higher risk of injury.
The good news? Rucking combats both.
Bone Density: Rucking is a weight-bearing exercise, which stimulates bone growth and strengthens your skeletal system—reducing the risk of osteoporosis and fractures.
Mitochondria: Carrying weight while walking forces your body to produce more mitochondria, improving energy levels, endurance, and overall vitality.
Simply put, rucking keeps you stronger and more energized for life.
How to Get Started with Rucking
Step 1: Get a Good Rucking Pack
Not all backpacks are built for rucking. Look for a comfortable, adjustable pack with a hip belt to distribute weight properly. (Hint: Tactical backpacks aren’t always the best option. Hiking and backpacking packs are designed for carrying weight long distances comfortably.)
Step 2: Start Light
No need to go overboard. Start with 10-15 lbs (about the weight of a loaded backpack), and gradually increase as you get stronger.
Step 3: Walk—That’s It!
Take your usual walk, but with the added weight. You’ll burn more calories, build strength, and improve endurance—all without changing your routine.
Why Rucking is More Than Just a Workout
Beyond the physical benefits, rucking does something that most workouts don’t: It’s enjoyable.
It gets you outside. It’s social. It clears your mind.
Whether you’re rucking solo while listening to a podcast, meeting up with friends for a group ruck, or using it as a way to explore new trails, it’s a workout you’ll actually look forward to—which means you’ll stick with it.
And that’s what real fitness is about: finding something you love and making it a part of your life.
So grab a pack, throw in some weight, and start moving. Your body—and your mind—will thank you.
Ready to Get Started?
Check out our Ruck Evolution gear packages designed to help you ruck comfortably and effectively. Whether you’re just starting out or ready to take it to the next level, we’ve got everything you need.
See you on the trails! 🚀
Comments