Rucking is one of the latest fitness trends, but what exactly is it?

In the past six months, Google searches for the term “rucking” have increased by almost 40 percent.

This type of Do exercise has quickly become one of the biggest fitness trends the year 2024, and if you’re like us, you’ve probably noticed that more and more people are walking or hiking outside while carrying a weight on their back.

So what are the benefits of rucking? And how can you get started? Let’s find out.

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What is rucking?

“The ruck involves walking or walking with a heavy pack or backpack,” explains Jackson Anderson, a PT at Juniper.

“The amount of weight added to the pack can vary depending on your fitness level and goals, but a common starting point is to add around 5-10% of your total body weight.

“The activity is inspired by military training exercises where soldiers carry heavy packs over long distances and has since gained popularity due to its simplicity, effectiveness and versatility.”

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What are the benefits of rucking?

From stronger muscles to better endurance and mental well-being, increasing the intensity of your walks with extra weight is good for you for many reasons:

Cardiovascular fitness

If you’re looking for a new way to add cardio to your fitness routine, rucking is a great option. “Improves your cardiovascular endurance by increasing your heart rate while walking with added weight.”

Muscular strength and endurance

Rucking is a full body workout, training everything from your upper body to your legs.

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“The added weight of the backpack challenges your muscles, especially in your legs, back and core, helping to build strength and endurance over time,” says Jackson.

It also improves your posture by engaging your shoulders and upper back muscles and pulling them back as you walk.

Burn calories

According to Jackson, “Rucking can be an effective way to burn calories. The heavier the pack and the longer the distance, the more calories you’re likely to burn.”

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Because it builds strength while burning calories, rucking can be a great workout to try for those on a body recomposition journey.

Low impact exercise

“Unlike running or other high-impact exercise, rucking is generally easier on the joints, making it suitable for people of all fitness levels,” he explains.

Plus, rucking supports bone health and density and improves balance, making it a great zone two workout for older adults.

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Mental resilience

“Rucking can also be mentally challenging, as you push through discomfort and fatigue, which can help improve mental toughness and stamina,” Jackson tells us.

Plus, it takes you out, which we know it can reduce stress levels and improve mood.

How to get started with rucking

1. Start light

“Start with a lighter weight on your backpack, around three to five pounds, and gradually increase as you build strength and endurance,” recommends Jackson.

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“Focus on shorter distances initially, starting with 10 to 15 minutes and gradually increasing them as you feel more comfortable.”

2. Choose the right gear

“While specialized gear is not mandatory, especially when starting out with less weight, choosing the right backpack is crucial.

“Make sure it has a waist strap to minimize movement and distribute the weight evenly. You can start with heavy books, some bottled water, a dumbbell or other household items.”

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3. Proper form

“Maintain good posture while heading. Keep your back straight and your shoulders back and walk at a steady pace. This helps distribute your weight evenly and reduces the risk of back pain.”

Some other tips to keep in mind:

• Take your time to warm up: Always start with a five to ten minute warm up to prepare your muscles and joints.
• Stay hydrated: Drink plenty of water before, during and after the ruck.
• Listen to your body: If you experience any pain or discomfort, take a break and rest.
• Set goals: Whether it’s distance, duration or weight, setting achievable goals can help you stay motivated and track your progress.
• “Rucking is a simple but effective form of exercise that offers a wide range of health and fitness benefits,” says Jackson.

“Whether you’re looking to improve your cardiovascular fitness, build strength and endurance, or simply get out and enjoy nature, rucking is a versatile and accessible option worth considering.”

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Important Note: Always consult your doctor before starting any new exercise program.