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I love walking. I walk dogs, I will walk home from the bar (when it is safe), and it is my go-to first date activity. It’s a gentle form of exercise and a great way to increase your daily physical activity.
If you also love walking but have been wanting to increase the intensity of your walks, then let me introduce you to rucking.
Rucking is walking or hiking, but now with a weighted backpack. It’s a low-impact, high-reward exercise that gives you a one-two punch of cardio and strength training in one highly functional, adaptable workout. Originally born from military training, rucking has recently exploded in popularity among fitness enthusiasts, weekend warriors, and even beginners looking for a fun challenge.
Whether you’re looking to burn more calories on your daily hot girl walk or you want to train your body for more endurance, rucking is a practical, approachable way to build strength and stamina—no gym required.
Let’s dive into the history of rucking, what it looks like today, how to start, and what gear you actually need.
The Military Origins of Rucking
I remember when I first brought up this trending workout to my brother in law, who used to be in the military. He laughed and told me that rucking is something they had to do as part of their military training, known as ruck marches.
The word “ruck” comes from “rucksack,” a term commonly used in the military to describe a backpack used for carrying gear, often weighing 30-70 pounds depending on the mission. Soldiers and military recruits have long been trained to carry heavy loads over long distances to build endurance, mental resilience, and tactical preparedness.
Military ruck marches, also known as “forced marches,” were designed to test not just physical fitness but also discipline and perseverance. Today, many militaries still incorporate rucking into their training routines as a foundational movement that reflects real-world demands.
Civilians began adapting rucking as a fitness method around the early 2010s, largely popularized by groups like GORUCK, a company founded by a former Green Beret. GORUCK began offering rucking gear and organizing events across the U.S. that mimicked military-style endurance challenges.
What Is Modern Rucking?
Modern rucking is essentially walking with a weighted backpack. It can be done wherever you go walking or hiking, whether that’s around the block, on popular hiking trails, at the beach, or even on a treadmill. If you can walk or hike there, you can ruck there. It’s ideal for people who want:
- A low-impact but challenging workout
- To burn more calories without running
- To build functional strength, particularly in the legs, back, and core
- To improve posture and balance
- A way to train outdoors and get fresh air
Unlike running or HIIT workouts, rucking is easier on the joints and accessible to beginners. You control the pace, distance, and amount of weight, making it adaptable for any fitness level.
Rucking Benefits:
- Burns more calories than walking (up to 3x more depending on your load)
- Builds strength and endurance at the same time
- Improves posture by engaging your core and back muscles
- Reduces stress by combining movement and nature
- Can be social or solo — ruck with a friend, pet, or podcast!
How to Start Rucking: Workout Plan for Beginners
If you want to try turning up the intensity of your walking workouts, here’s a sample training plan to get you started:
Frequency: 2–3x per week
Gear: Backpack + weight (dumbbells, books, or ruck plates)
Week 1:
- Duration: 20 minutes
- Distance: 1–2 km
- Weight: 10-15 lbs
- Pace: Brisk walk (you should be able to talk, but feel challenged)
Week 2:
- Duration: 30 minutes
- Distance: 3-4 km
- Weight: 15-20 lbs
Week 3:
- Duration: 45 minutes
- Distance: 4-5 km
- Weight: 20-25 lbs
Tips:
- Keep your weight evenly distributed and close to your back.
- Use a backpack with padded shoulder straps and a chest strap, if possible. A weighted vest is a great alternative to a backpack if your backpack doesn’t have the straps and buckles to secure it to your body.
- Engage your core and focus on walking tall.
- Hydrate before and after your ruck.
- Don’t be afraid to scale back if you feel discomfort in your knees, back, or feet.
Once you’re comfortable, you can increase the duration, try hill routes, or even try interval rucking (walking at a steady pace, then doing bodyweight exercises every 10 minutes).
If you’re looking for inspiration on some good walking and hiking trails in your area, I suggest checking out AllTrails. I’ve gotten bored of the my regular neighbourhood walks and have used this to explore new parts of the city I am in. You can get a free trial of the app here.
Rucking Gear Guide: Essentials and Budget-Friendly Alternatives
If you Google “rucking gear,” you might get overwhelmed by all the expensive specialty equipment. The truth? You don’t need much to get started. Here are some common rucking products and their budget-friendly alternatives:
| Product | What It Does | Affordable Alternative |
|---|---|---|
| Rucksack (e.g., GORUCK GR1) | Heavy-duty backpack with padding and weight support | Any sturdy backpack with padded straps |
| Ruck Plates (flat steel weights) | Slide into backpack for consistent weight | Dumbbells, books, water bottles (my HydroFlask is quite heavy when it is full of water), or bags of rice |
| Ruck Sandbags | Adjustable soft weights for loading | Pillowcases filled with sand, rice, or wrapped ankle weights |
| Water Bottle (I use this one from Hydro Flask) | Keeps you hydrated and can act as a weight in your pack | You could get this collapsable water flask for $15 |
| Weight Vests (I used this one) | Wearable weight for walks without a pack | Thrifted weight vest, or layer light weights inside jacket |
| Hiking boots or trail shoes (I’ve been really impressed with Hoka lately) | Extra ankle support for outdoor routes | Your current gym or running shoes (check for support) |
I think a safe place to start is by getting a weighted vest and going out with your usual walking gear. If you fall in love with rucking, you know that there’s a whole world of products you can invest in. But the real beauty of this exercise is that you can get started with equipment that you likely already own.
Final Thoughts: Is Rucking Right for You?
Rucking is one of the most accessible, functional, and empowering workouts you can do—especially if you love walking but want more challenge. It doesn’t require a gym membership, fancy gear, or a strict routine. Just add weight, start walking, and enjoy the transformation in your strength, endurance, and mindset.
Plus, it’s a perfect complement to your existing workout schedule. On non-lifting days, swap in a ruck to keep active while giving your joints a break.
Question for you: Have you tried rucking before? Or are you thinking of giving it a try this summer? Let me know in the comments below—and tell me what gear you’re using to get started!
Riley Pearce 