12/29/2025
WHAT'S ALL THE RUCKUS ABOUT RUCKING? 😏
Enjoyed an hour of rucking today with the new weighted vest I got for Christmas. Adjustable from 5-65lbs in 2lb increments, I started with 35lbs (up 15lbs from the 20lb weight vest I've been using).
I started rucking in 2023 with a 12lb vest before progressing to the 20lb vest (see pic of me holding vests).
Every week I see someone wearing a weighted vest on the trails, or I get asked about it. Is this just another trendy fitness craze?
Before it became the hottest trend in fitness, back in August 2023 I started to add rucking into my own exercise routine and have been doing it ever since.
Initially, I was skeptical. However, I was training for a bodybuilding competition with just 5 weeks to prepare and was looking for any edge I could find to help maximize my time. I decided to start wearing a weight vest whenever I walked the dog in an effort to help me lean up more. Not only did it help but I discovered other fitness benefits.
WHAT IS RUCKING?
“The term ‘rucking’ comes from military members carrying weighted rucksacks during boot camp trainings. Rucking or ruck marching prepares soldiers for real-world scenarios where they must carry heavy loads for long distances and prolonged time.
Rucking, which involves walking with a weighted backpack (ruck), offers numerous physical and mental health benefits. Studies have shown that rucking can improve strength, endurance, and overall fitness, while also increasing calorie burn compared to walking without weight. Rucking is also considered a low-impact exercise, making it accessible to people with varying fitness levels and joint issues.
KEY BENEFITS OF RUCKING
Improved Strength and Endurance:
Rucking challenges your muscles, particularly in your legs and core, leading to increased strength and endurance.
Enhanced Cardiovascular Health:
Rucking can improve VO2 max, which is the maximum amount of oxygen your body can utilize during exercise, contributing to better cardiovascular health.
Increased Calorie Burn:
The added weight of the backpack increases the energy expenditure compared to walking without weight, leading to more calories burned.
Low-Impact Exercise:
Rucking is generally considered low-impact, making it a suitable option for individuals with joint pain or other conditions that limit high-impact activities.
Bone Health:
Rucking can help improve bone density and prevent bone loss, particularly beneficial for women after menopause.
STUDIES SUPPORTING THE BENEFITS
A 10-week study on load carrying demonstrated that participants experienced lower ratings of perceived exertion (how hard they felt they were working) while also showing improvements in muscle power and oxygen intake.
Research on older adults has shown that rucking can improve muscle power and endurance, potentially mitigating the effects of sarcopenia (muscle loss associated with aging).
Studies have also indicated that rucking can improve balance, which can help reduce the risk of falls and injuries, especially in older populations.
A study highlighted by GORUCK found that rucking can burn significantly more calories than walking, with some individuals burning 2-3 times more calories.
A study examining the impact of rucking on lower extremity loading and dorsiflexion strength in military cadets found that rucking increased loading and decreased ankle strength, which are risk factors for bone stress injuries.
A GREAT WORKOUT FOR BUSY PARENTS
If you’re a parent who wants to exercise, you’ve likely been told to just plop your child in a stroller and go for a walk. But that may not be challenging enough for you. You also may not want to splurge on an expensive hiking carrier or jogging stroller. (we get it.) Rucking strikes the perfect balance of intensity and manageability.
A LOWER IMPACT ALTERNATIVE (or Complement) TO RUNNING
In addition to rucking, I maintain my regular exercise routine, which consists of functional strength training three to five times a week and HIIT two to three times a week.
Rucking provides a much-needed middle ground between a leisure walk and a strenuous run. It’s more effective at building cardiovascular endurance than walking—and easier on the joints than running.
HOW DO YOU START A RUCKING WORKOUT?
As a physical workout, rucking focuses on three components:
1. Weight Load - The amount of weight you can carry.
2. Distance - The number of km you can cover.
3. Duration - The number of minutes or hours you can ruck.
Whether you’re new to exercise or a gym regular we recommend you 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.
IMPORTANT CONSIDERATIONS
1. Start Slowly:
When beginning rucking, it's crucial to start with a light weight and gradually increase the load as your body adapts.
2. Proper Form:
Maintaining good posture and form is essential to prevent injuries. Ensure the backpack is properly fitted and the weight is distributed evenly.
3. Listen to Your Body:
Pay attention to any pain or discomfort and adjust your rucking intensity or duration accordingly.
Michael Easter (professor at the University of Nevada, Las Vegas) and Dr. Andrew Huberman discuss why rucking is one of the best (and most under-rated) forms of exercise, and a protocol for getting started with rucking. They also cover the evolutionary origins of rucking. (WATCH: https://youtu.be/6XQgkA_H7z4?feature=shared)
