Rucking: The Military Fitness Secret That’s Easier Than You Think

I’ve been looking for ways to make my daily walks more effective without turning them into full-blown gym sessions. Turns out, the military figured this out centuries ago.

It’s called rucking, and it’s absurdly simple: you walk with a weighted backpack. That’s it. No fancy equipment, no gym membership, no complicated routines. Just walking with extra weight on your back.

And somehow, this simple addition transforms a basic walk into a legitimate strength and cardio workout.

What Makes Rucking Different?

Rucking comes from “ruck marching,” a training method the military has used since the seventh century B.C. Soldiers march long distances carrying heavy packs to build endurance, strength, and mental toughness.

The civilian version is way less intense. You’re not hauling 60 pounds across rough terrain for miles. You’re just adding 10-20 pounds to a backpack and going for your regular walk.

But that small amount of weight makes a huge difference. Your body has to work harder to move, which means more calories burned, more muscle engaged, and more cardiovascular benefit—all without changing your pace or routine.

Think about it: you’ve probably already done a version of this. Carrying groceries home from the store? That’s rucking. Hiking with a toddler strapped to your back? Also rucking. The only difference is doing it intentionally for fitness.

Why People Are Switching

Rucking has exploded in popularity over the last few years. Google searches for the term spiked during the pandemic and haven’t slowed down since. Companies like GoRuck—founded by former Special Forces soldier Jason McCarthy—reported a 65% increase in ruck pack sales from 2023 to 2024.

So why the surge?

It’s accessible. You don’t need a gym. You don’t need special skills. You can do it anywhere—parks, trails, neighborhoods, even on a treadmill.

It’s effective. Studies show that weighted walking can increase bone density, boost metabolism, and improve cardiovascular health. You get strength training and cardio in one workout.

It’s flexible. Hate gyms? Do it outdoors. Love structure? Join a rucking group. Want solitude? Walk alone. It adapts to whatever works for you.

It’s cheap. All you need is a backpack and some weight. Books, water bottles, sand bags—whatever you have lying around works fine.

According to Jen Wilson, senior exercise and health practitioner at Nottingham Trent University, rucking is perfect for people who love being outdoors but hate traditional gym workouts. “Strength training should be for everyone,” she says. “Adding weight to your backpack is a great way to improve joint health and build strength and resilience.”

The Mental Health Bonus

Beyond the physical benefits, rucking offers something you don’t get on a treadmill: time outdoors.

Research consistently shows that spending time in green spaces reduces stress and improves overall well-being. When you combine that with exercise, you get a double benefit—your body gets stronger while your mind gets calmer.

I’ve noticed this myself. A 30-minute ruck through the neighborhood clears my head in a way that indoor exercise never does. There’s something about moving through space with a purpose—even if that purpose is just completing the loop around the park—that feels grounding.

If outdoor walking isn’t an option, Wilson notes that treadmill rucking works just as well physically. You lose the mental health boost of nature, but you still get the strength and cardio benefits.

How to Start Without Hurting Yourself

Here’s where people make mistakes: they load up too much weight too fast and end up with back or knee pain.

Former British Royal Marines Commando Jeff Saayman warns that military-style rucking “can cause serious injury to the spine, neck, knees, hips, etcetera, if not done right.”

So start light. Really light.

Week 1-2: Start with 5-10% of your body weight. If you weigh 150 pounds, that’s 7-15 pounds. Use a backpack filled with books, water bottles, or canned goods.

Keep it short: Begin with 20-30 minute walks once or twice a week. See how your body responds.

Choose even terrain: Save the hills and rough trails for later. Start on sidewalks, paved paths, or a treadmill.

Distribute weight evenly: Pack your backpack so the weight sits evenly across your back. Uneven loading leads to strain.

Gradually increase: Once you’re comfortable, add more weight or longer distances—but not both at once.

Wilson also recommends proper gear if you’re sticking with it. A backpack with a waist belt distributes the load better than one that hangs entirely from your shoulders. Some people prefer weight vests, which spread the load more evenly across your torso.

And if you’re carrying heavy weight, Saayman suggests supportive boots instead of running shoes. Your ankles will thank you.

Who Shouldn’t Ruck?

If you have a history of back pain, knee issues, or spinal problems, talk to a doctor or physical therapist before starting. The added weight can aggravate existing injuries if you’re not careful.

But for most people, rucking is actually gentler than running. It’s low-impact—your feet stay planted—so you avoid the joint stress that comes with high-impact cardio.

Making It Part of Your Life

The beauty of rucking is that it fits into your existing routine. You don’t need to carve out new time or rearrange your schedule.

Already walk your dog? Add a weighted pack.

Commute on foot? Throw some weight in your bag.

Take weekend hikes? Pack a few extra pounds.

Wilson mentions that she and her family ruck when they walk their dog. “It just fits in with our lifestyle,” she says.

That’s the real appeal. It doesn’t feel like adding another workout to your day. It feels like making the walking you’re already doing more effective.

The Bottom Line

Rucking is one of those rare fitness trends that’s both effective and sustainable. It’s not complicated. It doesn’t require expensive equipment or expert instruction. And it builds real, functional strength—the kind you use when carrying luggage, lifting boxes, or hiking steep trails.

If you’re someone who finds gyms boring, who prefers fresh air to fluorescent lighting, or who just wants more bang for your buck from daily walks, rucking is worth trying.

Start with a light load. Walk at a comfortable pace. See how it feels.

You might discover what soldiers have known for centuries: that sometimes the simplest workouts are the most effective.

Related: Joel Comm delivers AI keynotes for healthcare organizations looking to help their teams understand and use AI with confidence.