If you have read any of my previous blog posts or watched any of my videos on social media, you'll have seen me mention walking a lot. Due to an injury to my big toe, I am unable to run without pain, so walking is my go-to. I aim to do at least a half-hour walk every day.
To me, walking is one of the simplest and most effective forms of exercise available to us.
But what if there was a way to make walking even more beneficial without having to run, join a gym, or spend hours exercising?
This is where rucking comes in.
Rucking is simply walking while carrying weight, usually in a backpack or a weighted vest. While it has been used in military training for decades, it has recently gained popularity thanks to books such as Michael Easter's “The Comfort Crisis” and his new book which I just finished reading “Walk With Weight: The Definitive Guide to Rucking”.
After reading about the benefits, it's easy to see why more and more people are giving it a try, and why I recommend it to so many people.
Here are 7 benefits of rucking. Will you give it a go?
To me, walking is one of the simplest and most effective forms of exercise available to us.
But what if there was a way to make walking even more beneficial without having to run, join a gym, or spend hours exercising?
This is where rucking comes in.
Rucking is simply walking while carrying weight, usually in a backpack or a weighted vest. While it has been used in military training for decades, it has recently gained popularity thanks to books such as Michael Easter's “The Comfort Crisis” and his new book which I just finished reading “Walk With Weight: The Definitive Guide to Rucking”.
After reading about the benefits, it's easy to see why more and more people are giving it a try, and why I recommend it to so many people.
Here are 7 benefits of rucking. Will you give it a go?
1. Rucking Burns More Calories
One of the simplest benefits of rucking is that carrying extra weight increases the amount of work your body has to do. This means you'll burn more calories compared to regular walking at the same pace.
The best part is that you don't need to run or do high-intensity exercise to increase the challenge. Simply adding a moderate amount of weight can significantly increase the training effect.
The number of calories burnt will depend on the amount of weight that you use, how fast you walk, and the surface that you walk on.
Related: How to get more out of your walking with Interval Walking Training
The best part is that you don't need to run or do high-intensity exercise to increase the challenge. Simply adding a moderate amount of weight can significantly increase the training effect.
The number of calories burnt will depend on the amount of weight that you use, how fast you walk, and the surface that you walk on.
Related: How to get more out of your walking with Interval Walking Training
2. It Can Help Burn Fat While Maintaining Muscle
Many forms of exercise help burn calories, but not all of them help preserve muscle mass.
Because rucking places additional load through the body, it provides a strength-training stimulus while also giving you the cardiovascular benefits of walking.
This combination can help support fat loss while encouraging the body to maintain muscle, which becomes increasingly important as we age.
Because rucking places additional load through the body, it provides a strength-training stimulus while also giving you the cardiovascular benefits of walking.
This combination can help support fat loss while encouraging the body to maintain muscle, which becomes increasingly important as we age.
3. It's Easy to Sneak into Your Life
One of the biggest barriers to exercise is finding time.
Rucking solves this problem because it can be incorporated into activities you're already doing.
You can:
In the book, Michael Easter talks about wearing his backpack while vacuuming and doing the housework whilst he was training for an upcoming extra-long walk.
You also don't necessarily need a dedicated workout session. Sometimes simply upgrading an existing habit is enough. I love the idea of habit stacking.
Related: How many steps a day should you be doing? What does the research say?
Related: How long will it take to create a new habit?
Rucking solves this problem because it can be incorporated into activities you're already doing.
You can:
- Wear a weighted backpack on your daily walk
- Wear a weighted backpack whilst walk the dog
- Wear a weighted backpack whilst doing the housework or mowing the lawns etc.
In the book, Michael Easter talks about wearing his backpack while vacuuming and doing the housework whilst he was training for an upcoming extra-long walk.
You also don't necessarily need a dedicated workout session. Sometimes simply upgrading an existing habit is enough. I love the idea of habit stacking.
Related: How many steps a day should you be doing? What does the research say?
Related: How long will it take to create a new habit?
4. It Gets You Outside
Modern life keeps many of us indoors for most of the day.
Getting outside offers benefits beyond physical fitness. Exposure to natural light, fresh air, the sun, and green spaces has been linked to improvements in mood, stress levels, overall wellbeing and even creativity.
Rucking gives you another reason to spend time outdoors and move your body at the same time. It’s a win win.
Getting outside offers benefits beyond physical fitness. Exposure to natural light, fresh air, the sun, and green spaces has been linked to improvements in mood, stress levels, overall wellbeing and even creativity.
Rucking gives you another reason to spend time outdoors and move your body at the same time. It’s a win win.
5. It Helps Strengthen Bones
Bone health is so important, but it's something we often don't think about until later in life.
Bones respond to load. Just like muscles adapt to training, bones adapt to the forces placed upon them.
Carrying weight while walking increases the load travelling through your skeleton, helping stimulate the bone-building process.
This can be particularly valuable as we age and naturally begin to lose bone density.
Bones respond to load. Just like muscles adapt to training, bones adapt to the forces placed upon them.
Carrying weight while walking increases the load travelling through your skeleton, helping stimulate the bone-building process.
This can be particularly valuable as we age and naturally begin to lose bone density.
6. It Builds Strength and Endurance
Rucking sits in a unique position between traditional walking and strength training.
Over time, carrying additional weight can help improve:
Related: 4 ways to strengthen your Multifidus muscles
Over time, carrying additional weight can help improve:
- Leg strength
- Hip strength
- Core endurance
- Postural endurance
- Overall work capacity
Related: 4 ways to strengthen your Multifidus muscles
7. It May Help Prevent and Relieve Back Pain
This one often surprises people.
Many people assume carrying weight would make back pain worse. However, when introduced gradually and performed appropriately, rucking can help build the strength and endurance needed to support the spine.
In the book Michael Easter said, “Carrying weight in the pack forces you to stand tall and lock down the muscles that protect your spine.” And, "Scientists in Canada found that it engages all the muscles in your core and glutes."
Strong muscles, better posture, improved fitness, and regular movement all contribute to a more resilient body.
Of course, if you have an existing back problem, it's important to start conservatively and seek professional advice if you're unsure. We always want to be safe.
Related: The hidden muscle behind lower back pain| That Multifidus explained
Many people assume carrying weight would make back pain worse. However, when introduced gradually and performed appropriately, rucking can help build the strength and endurance needed to support the spine.
In the book Michael Easter said, “Carrying weight in the pack forces you to stand tall and lock down the muscles that protect your spine.” And, "Scientists in Canada found that it engages all the muscles in your core and glutes."
Strong muscles, better posture, improved fitness, and regular movement all contribute to a more resilient body.
Of course, if you have an existing back problem, it's important to start conservatively and seek professional advice if you're unsure. We always want to be safe.
Related: The hidden muscle behind lower back pain| That Multifidus explained
How do you start rucking?
Like most things in health, more isn't always better.
If you're interested in trying rucking, start with a light weight and shorter distances. Focus on good posture, comfortable walking mechanics, and consistency.
You don't need to carry a heavy pack or walk for hours to experience benefits.
The easiest option to start with is a backpack you have at home. Simply put in some weight and away you go. My best suggestion is to use some bottles that are filled with water. If you find it is too heavy or get fatigued, you can simply tip the water out.
There are official rucking backpacks and weighted vests you can use but start with a backpack at home and then you can upgrade if you like it.
Note: The official “rucking” backpacks can be quite expensive. Check out Ruckaway or Goruck to see what official rucking backpacks look like.
If you're interested in trying rucking, start with a light weight and shorter distances. Focus on good posture, comfortable walking mechanics, and consistency.
You don't need to carry a heavy pack or walk for hours to experience benefits.
The easiest option to start with is a backpack you have at home. Simply put in some weight and away you go. My best suggestion is to use some bottles that are filled with water. If you find it is too heavy or get fatigued, you can simply tip the water out.
There are official rucking backpacks and weighted vests you can use but start with a backpack at home and then you can upgrade if you like it.
Note: The official “rucking” backpacks can be quite expensive. Check out Ruckaway or Goruck to see what official rucking backpacks look like.
How much weight should you use?
This is a common question.
You need enough weight to get a good workout stimulus, but not too heavy that you overdo it and it becomes a potential injury risk or is simply not much fun.
In the book, Michael Easter suggests that: “As a general rule, most active men can start with 15 to 35 lb (7-16kg). Active women usually do great starting with 10 to 20 lb (4.5-9kg). These weights should feel challenging, but not soul crushing.”
Note: If you aren't particularly active, then start with lighter weight and build up over time. If you have any questions, please check with your health professional.
You need enough weight to get a good workout stimulus, but not too heavy that you overdo it and it becomes a potential injury risk or is simply not much fun.
In the book, Michael Easter suggests that: “As a general rule, most active men can start with 15 to 35 lb (7-16kg). Active women usually do great starting with 10 to 20 lb (4.5-9kg). These weights should feel challenging, but not soul crushing.”
Note: If you aren't particularly active, then start with lighter weight and build up over time. If you have any questions, please check with your health professional.
Final Thoughts on rucking
One of the things I like most about rucking is its simplicity.
It doesn't require fancy equipment, advanced skills, or a complicated training plan.
It's simply walking, something most of us already do, with a little added challenge.
As I often say, small things done consistently tend to work better than big things done occasionally.
Rucking can be a great example of that principle in action.
If you're looking for a simple way to improve your fitness, strength, bone health, and overall resilience, it might be worth adding a little weight to your next walk.
If you have an injury that may be holding you back, also feel free to contact us here to see if chiropractic care may be an option for you.
It doesn't require fancy equipment, advanced skills, or a complicated training plan.
It's simply walking, something most of us already do, with a little added challenge.
As I often say, small things done consistently tend to work better than big things done occasionally.
Rucking can be a great example of that principle in action.
If you're looking for a simple way to improve your fitness, strength, bone health, and overall resilience, it might be worth adding a little weight to your next walk.
If you have an injury that may be holding you back, also feel free to contact us here to see if chiropractic care may be an option for you.
References
Michael Easter (2026), Walk with weight, The Definitive guide to rucking.
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