Can Rucking Workouts Give Your Walking Routine a Boost?

Rucking workouts have become popular lately. But the military-inspired activity –– which involves walking while carrying weight –– has been around for a long time. Today, many fitness enthusiasts have embraced rucking as a cardio and strength exercise. It can take your walking workouts to the next level –– no special training required. All you need is a plan and some safety tips to start rucking. 

What is a rucking workout? 

A rucking workout involves walking or hiking while carrying a weighted backpack or rucksack. It began as a military training activity. For years, soldiers have practiced rucking or ruck marching to get in fighting shape.

But don't let its history intimidate you. Rucking is a challenging but accessible way to exercise. You can plan your workouts –– including how much weight you carry –– based on your fitness goals. And you can progress toward those goals at an intensity that works for you.

What are the benefits of rucking workouts?

Rucking workouts can be a fun and versatile addition to your exercise routine. And they can help you achieve several fitness goals. Want to increase your endurance? Work your way up to longer distances. Want to challenge your muscles? Gradually add more weight to your backpack. 

If you're still not convinced, these science-backed benefits of rucking might change your mind. 

Rucking boosts aerobic fitness 

Above all, rucking is a cardio workout that can improve your aerobic fitness. 

Rucking increases your heart and breathing rate more than walking. The added weight from your backpack makes your heart and lungs work harder to supply your muscles with the oxygen they need to fuel your workout. Rucking could help you burn more calories and boost your fitness better than regular walking. 

In a small 2019 study, healthy men completed a rucking and resistance training program. After 10 weeks, they had better VO₂ max or aerobic capacity. 

Rucking strengthens muscles 

A good rucking regimen won't just improve your cardiovascular health. It will help you build muscle strength and endurance, too. Carrying weight while walking adds resistance that works your muscles. For example, you activate upper back and shoulder muscles while carrying a backpack on your walks. 

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Rucking also engages the following muscle groups: 

• Core, including the glutes, hips, and lower back

• Quadriceps 

• Hamstrings 

• Calves 

In the same 2019 study, men had more lower-limb strength after ruck training. They also had better athletic performance in squat jumps, push-ups, and sit-ups. That might explain why some runners cross-train with rucking. They can build strength while doing cardio.

Another small-scale study tested a weighted exercise program in older adults. Participants wore a weighted vest while doing step exercises. After 6 weeks, they had stronger leg muscles and better functional mobility. 

The program didn't involve rucking. However, researchers noted that it may be easy to replicate the program by adding household items to a backpack while exercising. Weighted workouts like rucking could stave off age-related muscle loss.

Rucking offers total-body, low-impact exercise 

Unlike running or kickboxing, rucking is a low-impact cardio workout. It's easy on the joints. So you can work muscles from your shoulders to your ankles without an increased risk of injuries, such as sprains or fractures. 

Plus, it's a great way to get an outdoor workout. You can enjoy new scenery, soak up the sun, and possibly boost your mood. 

What are the risks of rucking workouts? 

Though it's low impact, rucking does pose some risks. Rucking with too much weight or for long distances can stress your bones, muscles, and joints. Military-style ruck marching has been linked to overuse injuries and fatigue. One study found that carrying a heavy backpack for extended periods may damage soft tissues or nerves in the shoulder. 

So you have to know your limits. And avoid pushing yourself too hard. 

How to get started rucking 

Rucking is an excellent way to build strength and endurance when practiced with care. Talk to your healthcare provider first if you have a recent injury, shoulder problems, or other concerns. 

With your provider's OK and a few pointers, you'll be ready to start rucking. 

Get in gear 

Use a comfortable backpack with adjustable straps. The straps allow you to distribute the weight evenly across your back and shoulders. Even distribution can reduce muscle strain, fatigue, and injury risk. And make sure you have supportive walking shoes or hiking boots before you make the trek. 

Choose your route 

You can ruck almost anywhere you can walk. So you have lots of options, such as parks or hiking trails. Remember that carrying a load means you can't walk as far as you usually can. If you're new to rucking, try starting with flat, even terrain for shorter distances. Depending on your fitness level, you might begin with a 1- or 2-mile ruck. 

Increase weight and distance gradually 

Start with a lightly weighted backpack. You can load your pack with various items –– such as dumbbells, water bottles, or books –– that weigh 5% to 10% of your body weight. Then, slowly increase the weight by 5% to 10% every week or so as you adjust to the added resistance. But don't add more than 25% of your body weight to your pack. 

Over time, you can also increase your distance or add hills to up the intensity of rucking workouts. A slow and steady strategy helps minimize the risk of injury. 

Adjust your rucking workouts when necessary 

The beauty of rucking exercises is that you can easily adapt them to suit your needs. You control your pack weight, pace, and path. Try 1 to 2 weekly sessions. But don't be afraid to change course or scale back if needed. If you have muscle or joint pain during your routine, stop and take a break. Trying to push through pain or discomfort puts you at risk of injury.

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Written by:

Ray Bass, NASM-CPT

Ray Bass is an author, editor, and National Academy of Sports Medicine-certified personal trainer. She holds an honors degree in creative writing from the University of Pennsylvania, and she is pursuing her MFA at The New School.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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