Rucking 101: The Weighted Walk That Builds Strength & Fitness Fast

A walk doesn’t have to be a low-intensity activity if you don’t want it to be.

Erin Fisher Author Image
Erin Fisher

August 14, 2025 - Updated August 14, 2025

Woman hiking up mountain

Rucking is exactly what it sounds like: walking while carrying a weighted backpack (or “ruck”). The term has its roots in the military world, where soldiers would train by marching long distances with heavy gear, but it’s recently boomed in popularity - rebranded as a functional fitness workout that almost anyone can do with a backpack and some heavy items on hand.

There are now even community groups, events and social meet-ups around the world that have transformed rucking into a social sport.

Whether you’re going for a hike in the mountains or a walk around your neighbourhood, throwing some extra weight on your back is an easy, effective way to level things up (no camo activewear required).

What’s the point of rucking?

If you want to go for a lovely leisurely stroll or a hot girl walk, you do that. We would not recommend adding a weighted backpack to your experience if that’s the vibe you’re after. But if you’re heading out for a walk and want to be puffing and feeling like you’re putting in some serious work while getting your steps up, rucking is for you.

Rucking is like walking’s tougher, grittier sibling. By adding a weighted backpack, you’ve got yourself a full-body workout that’ll amplify some of the benefits of your walk. With the added weight on your back, you can expect to:

  • Build more strength by making your legs, glutes, back, shoulders and core work harder.

  • Boost your fitness - your heart and lungs have to work harder to keep your body moving against the added resistance, especially if you add in some hills or pick up the pace.

  • Challenge your posture and upper body strength - you’ll feel this in your shoulders, back and chest more than a typical walk.

  • Enjoy a great cardio workout without sacrificing the low-impact element of walking if you have hip or knee issues.

  • Build your confidence with the feeling of extra weight on your back - especially great if you’re trying to get comfortable with the sensation of a barbell or sandbag across your back.

  • Get some fresh air! Rucking can be done on a treadmill, but honestly, we would much rather do it outside and reap the benefits of spending time in nature at the same time.

  • Burn more calories. This shouldn’t necessarily be a key motivating reason to add weight to your back (or do anything for that matter), but it’s just a fact. Increased difficulty level means increased calorie burn.

Woman wearing backpack

What you need to get started

The great thing about rucking is that you probably already have everything you need to start, and it doesn’t require any fancy skills or athleticism. All you need is:

  • A backpack: No need for anything fancy or military-approved here, just make sure it’s comfy, can hold some weight, and has padded, adjustable straps.

  • Weighted objects: This could be a couple of dumbbells, full water bottles, books, bricks, rocks, potting soil or even a giant bag of rice. If it’s your first time rucking, start light (around five kilograms), knowing you can always go heavier next time. This workout creeps up on you! If your backpack lacks padding or your weights are awkwardly shaped, we also recommend a towel for added cushioning. Rucking is hard enough without being stabbed in the back at the same time.

  • Supportive walking shoes: More weight on your back means more pressure on your feet, so try to wear cushioned trainers to support every step and avoid blisters.

  • Whatever else will make rucking more enjoyable: This could be a friend, a playlist, a podcast or a sweat-wicking t-shirt to keep you dry and prevent the straps from rubbing against your bare skin.

How to make rucking harder or more interesting

If going for a walk with a heavy backpack still doesn’t sound like enough of a challenge for you (or rucking has been part of your routine for a while, and what was once hard is now easy), why not change up the terrain, add more weight to your pack, or add intervals?

Hiking up mountains or over uneven dirt tracks will challenge your body and mind in new ways, or you could try jogging or powerwalking for short bursts to spike your heart rate and make it more of a HIIT workout.

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Back(pack) yourself

Anyone who has been hiking with a pack on their back will understand that rucking is one of those workouts that sneaks up on you. It doesn’t sound like much to go for a walk with a heavy backpack, but just you wait. It won’t take long before you’re feeling more of a burn in your muscles, more difficulty breathing, and more sweat running down your face. As we said, this is walking’s much tougher sibling.

Erin Fisher Author Image
Erin Fisher

Erin is a writer and editor at Sweat with years of experience in women's publishing, the fitness industry, media and tech. She's passionate about the power of movement, and you can often find her on a yoga mat, a hike, a dance floor, in the ocean or the gym.

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* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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