Rucking — walking with a weighted backpack — builds strength and endurance while burning calories, making it an effective full-body workout that combines resistance training with cardiovascular exercise.

Start with a backpack weighing 10% to 15% of your body weight, focusing on proper form with shoulders back and core engaged. Gradually increase weight and distance as your fitness improves.

What is rucking?

Rucking is walking with a weighted backpack — also called a rucksack — on pavement, trails, or wherever you prefer to move. Originally developed by the military as a form of loaded marching, it has since crossed into mainstream fitness as a practical, low-barrier workout. The added weight transforms a casual walk into a session that challenges your muscles and cardiovascular system simultaneously. It’s also highly customizable: load as much or as little weight as suits your current fitness level.

Benefits of rucking

Builds strength and endurance Carrying a weighted pack engages your legs, back, and core with every step, developing both muscular strength and cardiovascular endurance at the same time.

Burns calories and supports weight loss The combination of added weight and sustained movement increases caloric expenditure compared to regular walking, making rucking an effective option for those looking to manage their weight.

Improves posture and core stability A weighted backpack requires your core to stay engaged in order to maintain balance and alignment. This can help correct postural imbalances and build functional strength useful for everyday tasks like lifting groceries or carrying children.

Accessible and time-efficient Rucking requires no gym membership and minimal equipment. It can be folded into daily routines — walking the dog, pushing a stroller, or commuting on foot — and is suitable for the whole family.

Tips for beginners

  • Start light. Begin with a weight around 10% to 15% of your body weight — challenging but manageable.
  • Choose the right backpack. A sturdy bag with padded shoulder straps helps prevent strain and discomfort.
  • Focus on form. Keep shoulders back and core engaged throughout your ruck.
  • Progress gradually. Increase weight and distance incrementally as your fitness improves.

Source: Rucking: How Walking With a Weighted Backpack Builds Strength