Rucking, the fitness trend that takes walking to the next level by adding weight for a full-body workout. Learn its benefits, risks, and how to start safely for improved strength, endurance, and posture.
Walking is one of the simplest, most effective, and accessible forms of exercise. But what if we added a bit more intensity to our daily strolls? Enter Rucking—the latest fitness trend that’s gaining a growing following.
Inspired by military training, this method involves walking while carrying a weighted backpack or vest. The result? A full-body workout that’s both effective and accessible to everyone.
How rucking works
The concept is simple: walk with added weight to increase the intensity of your workout and reap greater benefits in strength and endurance.
Minimal equipment is required—just a sturdy backpack filled with weighted items like books, water bottles, or specialized weights. The key is to distribute the load evenly and position it high on your back to maintain proper posture.
Unlike running or other high-impact workouts, rucking reduces the risk of injury while allowing you to gradually build endurance. You can start with a light load and short walks, then progressively increase the weight and duration over time.
Why is rucking so popular?
Rucking has gained popularity because of its impressive health benefits:
Improved Cardiovascular Endurance: Walking with added weight forces your heart and lungs to work harder, enhancing overall cardiovascular fitness.
Strengthens Lower-Body Muscles: It heavily engages the legs, glutes, quads, and calves while also stabilizing the ankle muscles.
Enhances Core and Back Strength: Your core and back muscles are constantly engaged to maintain balance, leading to better posture and reduced back pain.
Boosts Weight Loss: Rucking burns more calories than regular walking without requiring high-intensity exercise. It also helps preserve muscle mass, unlike other forms of cardio that may lead to muscle loss.
Mental Health Benefits: Like all outdoor activities, rucking helps reduce stress and improve mood, making it a great way to boost mental well-being.
Risks & precautions: Who should avoid rucking?
Despite its benefits, rucking isn’t suitable for everyone. Proper technique and gradual progression are crucial to avoiding injuries.
Individuals with orthopedic issues like arthritis or joint inflammation should consult a doctor before starting.
Those with a history of back or knee injuries should be cautious, as extra weight may put additional stress on the joints.
Overloading too soon or walking with poor posture can lead to muscle strain, especially in the lower back. Maintaining an upright posture and distributing weight evenly is key to preventing imbalances.
Getting started safely
The key to safe and effective rucking is a gradual approach:
Choose the right gear: A comfortable, adjustable backpack that evenly distributes weight is essential.
Start light: Begin with a load around 10% of your body weight, increasing gradually.
Short sessions first: Start with 15-20 minutes, 2-3 times a week, and progressively extend both duration and weight.
Maintain proper posture: Keep your shoulders relaxed, back straight, and eyes forward to prevent strain. Avoid leaning too far forward or shifting weight to one side.
Incorporate stretching: Stretching before and after rucking can improve flexibility and prevent muscle stiffness.
By following these steps, rucking can become an effective, low-impact way to build endurance, strength, and overall fitness while keeping workouts engaging and accessible.
This article was originally published by the Marie Claire Team on the Marie Claire Greece website.
