What Is Rucking and Is It Better Than Regular Walking?

It’s no secret that walking is one of the most accessible forms of exercise. Besides boosting your fitness, heart health and mental well-being, walking can be done anywhere, anytime. But for those looking for an added challenge, rucking may be the answer. This exercise modality has become a growing trend that combines the benefits of walking and strength training. But what exactly is rucking, and what are its potential health benefits? Should you replace your daily walk with a ruck? Keep reading to uncover the answers to these questions and more.

What Is Rucking?

Rucking involves walking with a weighted backpack, which can be done outside on flat ground or hilly terrain or inside on a treadmill. The activity originated in the military, where soldiers routinely carry heavy packs over long distances to build endurance, strength and resilience. Research shows that the weighted pack adds resistance to your walk, engaging muscles in your core, shoulders and legs. This makes rucking more challenging than traditional walking.

“Rucking can be done with lighter weights of 10 to 20 pounds or with heavy weights such as 100 pounds or more,” says TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews. “People typically ruck on both flat ground and through hiking trails. If you’re new to rucking, use a lighter weight to see how it affects your body and choose a manageable distance to travel where you can easily make it back to your starting point.”

Another benefit is that rucking requires minimal equipment and a small upfront investment. “Anyone can begin rucking as long as they have a vest and backpack and some time to spend on the treadmill or in nature,” says Jake Dickson, CPT, a certified personal trainer with Barbend.

4 Health Benefits of Rucking

1. Enhanced Calorie Burn

Adding weight to your walk naturally increases the intensity of your workout, helping you burn more calories compared to a regular walk. “Depending on how much weight you use and how fast you walk, rucking can burn upwards of three times as many calories as walking,” says Mentus.

2. Increased Strength

Unlike regular walking, rucking engages more muscle groups due to the added weight, especially in the core and lower body. “While rucking is mainly a cardio exercise, it’s also a resistance exercise since you carry more than your body weight. This is great for increasing the strength and muscle in your lower body,” Mentus explains.

3. Better Cardiovascular Health

According to the National Institutes of Health, walking promotes cardiovascular health by strengthening your heart muscle and improving circulation. Since rucking increases walking intensity and incorporates strength training, it only enhances these benefits.

4. Stronger Bones

Studies show that weight-bearing exercises, which include activities like rucking, can support bone health and improve bone density by increasing the strain placed on your bones, stimulating them to become stronger.

Mentus says that rucking can also help improve posture: “A good rucksack helps to pull your shoulders back to carry it properly. At the same time, it helps strengthen your back by holding the weight up.”

Should Rucking Replace Your Regular Walks?

After discovering rucking’s health benefits, you may wonder if you should replace your daily walks with rucking. The answer? According to Dickson, it depends. “As someone who loves lifting weights, I’m a fan of regular walking for heart health because it’s low-impact and convenient,” he says. “Rucking works similarly, but adding weight to your skeleton increases the demand on your body. You can roughly equate a hard ruck to a moderate-effort jog. You can certainly ruck full-time if you wish—just be mindful of your body’s response as it acclimates to the demands of high-volume rucking,” he says.

In short, while rucking is a trendy workout that really does deliver on its health promises, that doesn’t mean you have to do it all the time. Try out rucking and see if you like it. If so, add it into your routine. And if you want to take a casual walk around the neighborhood with the family after dinner, you can leave your rucksack behind–a traditional walk is still good for your body.

The Bottom Line

Rucking is growing in popularity as an effective way to blend the benefits of cardio and strength training into one workout. Wearing a weighted vest or backpack during your walks can increase your calorie burn, build strength, improve cardiovascular health and increase bone density—all while enjoying the mental health benefits of being outdoors.

However, it’s essential to consider your fitness level, goals and potential joint issues before diving into rucking. For some, rucking may elevate a regular walk, while for others, it might be best to stick with traditional walking for a more relaxed, low-impact activity. Before you begin, check with a healthcare provider or personal trainer and consider consulting a more experienced rucker. Start with light weights and gradually increase the weight to avoid injury, and always listen to your body along the way.

Whether you choose to try rucking or stick with your walking routine, getting outside and staying active is the most important step.