Rucking is one of the simplest and effective ways to level up your fitness routine. Rooted in military training where soldiers carry gear over long distances, rucking is adding a weighted vest, backpack, or rucksack to your walk or hike. You can do it almost anywhere, and adding resistance or strength training components to your walk maximizes your calorie burn and improves bone density.
Ruck = More bang for your buck
Carrying weight forces your body to work harder than it does during regular walking. You engage your core muscles to stabilize, your shoulders and back build strength from supporting the load, and your legs get a solid workout from the added resistance. Add in a few hills or some trails, and your body gets an even better burn. Rucking can burn twice as many calories as walking alone, depending on the terrain, pace, and amount of weight being carried. I recommend starting with 10% of your body weight and gradually increasing the weight over time. For example, if you weigh 150 lbs (.10), you would want to start with 15 lbs. You don't need a fancy weighted vest, but there are definitely some great options available on Amazon. You can also just put a dumbbell or two in a backpack and hit the road.
Ruck! You got this!
There’s something about carrying weight that strengthens more than just your muscles. Rucking forces you to flex those mental muscles as well. As May is mental health awareness month, this is a perfect time to get comfortable with being uncomfortable. As you work to push through the discomfort, you improve your mental resilience, reduce stress and anxiety, and can even boost your brain function.
Here are a few tips to get started:
Backpack: Use what you have. Add weight using water bottles, books, dumbbells, or even bricks wrapped in towels.
Weight: Start with 10 pounds and increase gradually each week.
Shoes: Supportive walking or hiking shoes work best.
Route: Choose a trail or neighborhood route, ideally with some hills for a better challenge.
Rucking is one of the most underrated, practical, and accessible ways to build fitness and resilience. It requires little gear, offers big benefits, and fits into almost any lifestyle. So throw on a backpack, add some weight, and take that first step. You might just find your new favorite form of exercise. For more ways to transform your fitness routine, book a free consultation today!
*Always check with your healthcare provider before starting any new activity or supplement.*
