What is Rucking? Reduced Impact, Maximum Burn

The Simplest Workout in the World

If you can walk, and you can carry a backpack, you can ruck.

Rucking is a fitness trend that is actually thousands of years old. It’s the foundation of military training around the world, but it’s rapidly gaining popularity among civilians who want to get fit without destroying their knees.

The formula:

Walking + Weight = Rucking.

That’s it. You put a weight in a backpack (a “rucksack”) and you go for a walk.

Why Ruck instead of Run?

Running is high impact. Every time your foot hits the pavement, you’re subjecting your joints to forces 3-4x your body weight. Rucking is low impact. You maintain one foot on the ground at all times (like walking), but the added weight increases the resistance.

The Benefits

1. Torch Calories: A 30-minute ruck with 20lbs burns significantly more calories than a standard walk.
2. Build Muscle: The extra load strengthens your shoulders, core, hips, glutes, and calves.
3. Posture Correction: A heavy pack pulls your shoulders back, engaging your core and correcting the “desk hunch” many of us have.

How to Start (The “Zero Dollar” Method)

You do not need a $300 tactical backpack to start.

1. Find an old backpack in your closet.
2. Wrap 2-3 bricks or a dumbbell in a towel (to prevent shifting).
3. Put it in the bag.
4. Walk for 15 minutes.

That is your first ruck.

The 20 lb Standard

Don’t be a hero. You don’t need 50lbs. The “sweet spot” for most people is 20 lbs (approx 9 kg). This provides enough resistance to spike your heart rate and burn calories, without overloading your lower back.

Calculate your potential calorie burn here and start your journey today.