Beginner’s Guide to Rucking: Walking with a Weighted Backpack

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Rucking might sound like a strange word, but it’s actually a simple and powerful way to stay active. It’s just walking with a weighted backpack. That’s it. This low-impact activity has military roots, but now more and more everyday people are using it to get stronger, burn calories, and improve their overall fitness. Best of all, you don’t need a gym or any fancy equipment to get started. Whether you're just getting into fitness or looking for a new challenge, this beginner-friendly guide to rucking has everything you need to know.

Why Rucking Works So Well

Rucking combines cardio and strength training in one activity. It might seem too easy to be effective — but don’t be fooled. Adding weight to your walk changes everything.

It Burns More Calories Than Walking

Rucking burns about two to three times more calories than regular walking. According to data from Harvard Medical School, a person weighing 155 pounds burns about 175 calories in 30 minutes of regular walking. Add a weighted backpack, and that number can jump to 300+ calories, depending on the weight you carry.

That makes rucking a great option for fat loss or maintaining a lean physique — especially for individuals who don’t enjoy running or high-impact workouts.

It Builds Strength Without the Gym

Every time you ruck, your muscles work harder to support the extra weight. Your legs, core, shoulders, and back all get a workout. Over time, this builds functional strength — the kind you can actually use in everyday life.

And because rucking is low-impact, it’s gentler on the joints than jogging or traditional weightlifting. This makes it a smart choice for people with knee or ankle concerns.

How to Start Rucking as a Beginner

The best part of rucking? You probably already have what you need. A backpack and some weight are enough to begin.

What You Need

• A strong backpack: Any sturdy backpack will do. Hiking bags are ideal but not required.

• Weight: Start with about 10–15% of your body weight. You can use weight plates, water bottles, books, or even bags of rice.

• Supportive shoes: Wear shoes you’d be comfortable walking long distances in. Hiking or walking shoes are great.

Optional: If you enjoy it, you can later invest in a rucksack and specially designed ruck weights like those: RUNmax Pro Weighted Vest Review: A Strong Choice for Strength and Cardio Workouts

How Often and How Far to Ruck

Start slow. Like any new activity, your body needs time to adjust.

• Distance: Begin with 1 to 2 miles, depending on your current fitness level.

• Frequency: Try rucking 2 to 3 times a week to start.

• Pace: Walk at a brisk pace, but you don’t have to jog or run.

As you get stronger, you can add more weight or increase your distance. Just like with lifting weights, progress slowly and listen to your body!

Real-Life Benefits of Rucking

For someone who wants to live an active lifestyle without strict gym routines, rucking is a great tool. Here’s why many people stick with it:

• Mental Clarity: Like all walks, rucking can help clear your head. Many find it calming.

• Time Efficiency: You can turn your commute, dog walk, or errand into a workout.

• Community: There are growing online rucking groups and events. Some people even ruck with friends or during charity events.

It’s an easy way to add intensity to your regular walks and feel stronger with every step.

Rucking: Science, Benefits, and How to Get Started

Final Thoughts

Rucking is one of those things that sounds too simple to work — until you try it. It's cheap, easy to start, and incredibly effective. It’s also flexible: you can do it solo, with a friend, on city streets, or on mountain trails.

The key is to start light, go slow, and stay consistent. Over time, you’ll notice you’re not only walking farther but also standing taller, moving stronger, and feeling better. That’s what living an active lifestyle is all about.

So grab a backpack, throw in some weight, and take that first step. Rucking might just become your new favorite habit.

This post is for informational purposes only and is not a substitute for professional medical, psychological, or legal advice. Always consult a qualified healthcare provider before making changes to your diet, exercise, or lifestyle. The author and publisher are not liable for any consequences of using this information. Thank you for visiting!

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✍️ Written by Juraj Boskovic, founder of SimpleTreeFit, fitness enthusiast, eco-olive oil producer, and entrepreneur with 10+ years of experience.