If your regular walks are starting to feel… too easy, it might be time to level up. Enter rucking—the old-school military workout that’s quickly becoming this year’s go-to fitness upgrade. All it takes? A backpack and some weight.
Originally developed for soldiers carrying gear over long distances, rucking has become a civilian favorite for good reason: it’s simple, scalable, and highly effective. You’ll build strength, burn more calories, and turn your average stroll into a full-body workout.
So What Is Rucking, Exactly?
Rucking is walking with weight—usually a weighted backpack (also called a rucksack). Unlike running or high-impact workouts, it’s easy on your joints while still increasing cardiovascular demand and muscular endurance. You can do it outdoors, on a treadmill, or even while doing chores around the house.
Fitness trainer Kayla Aritt, who started rucking in the Army, still includes it in her personal workouts—this time with lighter loads. “Start small,” she says. “Even 10 to 15 pounds can make a difference.”
Why It Works
Here’s the science: adding weight increases the energy your body needs to move. That means you burn more calories compared to walking without weight. One study from the American Council on Exercise found that participants burned up to 20% more calories when walking with a weighted vest compared to walking without one.
Rucking also engages muscles in your core, shoulders, back, and legs—helping you build strength and stability without having to lift in a gym. Over time, it can improve posture, bone density, and endurance.
According to Dr. Joseph Ihm, a sports medicine physician at UW Medicine, starting with 10% of your body weight is a safe bet. “You’ll be surprised how heavy it feels after a mile. Go slow, and increase gradually to avoid soreness or injury.”
Getting Started
You don’t need fancy gear. Grab a sturdy backpack, toss in a few books or small dumbbells, and wrap them in a towel for comfort and balance. Start with 15–20 minute walks at a brisk pace—ideally about a 15-minute mile—and build from there.
If you’re new to weighted workouts, try rucking every other day to allow your body time to adapt. As your core and endurance improve, you can increase weight or distance. If your goal is fat loss, aim for 3–4 ruck sessions per week, pairing them with bodyweight strength or mobility work on alternate days.
The Social Bonus
Rucking isn’t just a solo sport. There are rucking clubs, group meetups, and online communities that encourage walking and talking while you work out. It’s a unique combination of physical challenge and social connection—something we could all use more of.
Research even backs it: working out in groups has been shown to lower stress and increase consistency compared to exercising alone.
Bottom Line
Rucking is more than just a walk—it’s a low-impact, high-reward way to build fitness, torch calories, and boost strength without needing a gym. Whether you’re a beginner looking for an approachable entry point or a seasoned athlete wanting to add variety, weighted walking might be your most underrated move this year.
Ready to give it a go? Load up, lace up, and get stepping.
