Rucking 101: How Weighted Walking Can Build Strength, Burn Calories, and Boost Resilience

Jen Tufts
6 days ago
2 min read

If you’ve been hearing the term “rucking” everywhere lately, you’re not alone.

This simple, powerful workout is making waves—especially among women looking for low-impact ways to build strength, support bone health, and boost endurance.

And the best part? It’s as easy as throwing on a backpack and heading out the door.

Let’s break down what rucking is, why it works, and how you can safely give it a try.

What Is Rucking?

Rucking is walking or hiking while carrying extra weight—usually in a backpack or weighted vest.

It originated as military training (where soldiers carry heavy packs on long marches) but has evolved into a fitness trend that anyone can benefit from.

👉 Think of it as walking, leveled up.

Why Rucking Works (And Why It’s Trending)

✅ Strengthens muscles & bones

Carrying weight while walking activates your legs, glutes, core, shoulders, and back—all while being easier on your joints than running. It’s especially helpful for improving bone density, which is crucial as we age.

✅ Burns more calories

Adding weight increases calorie burn without the need for high-impact moves.

✅ Boosts endurance & mental grit

There’s a reason the military uses rucking—it builds stamina and mental toughness.

✅ Accessible & budget-friendly

You don’t need fancy gear. A sturdy backpack and some books, sandbags, or plates will do.

How to Start Rucking (Without Overdoing It)

💡 1️⃣ Start light.

Begin with 10% of your bodyweight or less. Even 5-10 lbs can make a difference.

💡 2️⃣ Focus on posture.

Stand tall, keep your core engaged, and walk with purpose.

💡 3️⃣ Ease into it.

Try 10-20 minutes your first time, and gradually increase distance and weight as you get stronger.

💡 4️⃣ Choose the right pack.

If you’re using a backpack, look for one with padded straps and a waist belt for better support.

Is Rucking Right for You?

Rucking is a fantastic option if you:

Want low-impact strength and cardio training
Are looking for a functional, real-world fitness challenge
Like workouts you can do anywhere

If you have joint issues, back pain, or other health concerns, check with a pro before adding weight.

🚴‍♀️ How Indoor Cycling Can Boost Your Ruck Performance

If you’re looking to level up your rucking game, indoor cycling is a fantastic cross-training tool.

Cycling helps build cardiovascular endurance without the joint strain that can sometimes come with weighted walking.

A strong cardio base means you’ll handle longer rucks with less fatigue, better recovery, and more mental stamina.

Plus, cycling strengthens key muscle groups—like your quads, glutes, and hamstrings—that power your stride when you’re carrying a load.

To maximize benefits, consider adding two to three indoor cycling sessions a week.

Use them for focused cardio (think endurance rides or intervals) or active recovery on days between rucks.

The combo of rucking + cycling creates a powerful, low-impact system that builds both strength and stamina, so you’re ready to crush any challenge.

Rucking proves you don’t need a gym membership, high-end gear, or complicated routines to get stronger and fitter. Just a pack, a little weight, and the determination to move with purpose.

👉 Ready to try rucking? Share this post with a friend and challenge each other to a

weighted walk this week!