Rucking Good News

Welcome to the RUKSAK blog, your go-to source for good health news, tips, and inspiration on rucking and fitness! Explore our articles to discover how to enhance your rucking workouts, stay motivated, and make the most of your rucking journey.

Man and woman wearing weighted backpack and weighted vest

Weighted Backpack vs Weighted Vest: Which Should You Choose?

You want to add weight to your routine for bone health, fitness, or functional strength. You know both weighted backpacks and weighted vests work. But which one is actually right for you? The honest answer: They're both good. They just do different things. And understanding those differences will help you pick the tool that actually fits your life.

How to Get the Most Out of Your Weighted Vest Workouts

Learn how to get the most out of your weighted vest workouts with these simple tips. Discover how to train safely, build strength, and make every movement count.

How Many Calories Does Walking With Weight Actually Burn?

Key Takeaways Rucking and weighted walking increase calorie burn by about 10–20%, not 200–300% as old military data suggests. Added weight boosts muscle activation, oxygen demand, and cardiovascular effort for greater energy use. Walking with 5–10% of bodyweight raises calorie...

Rucking and Weight Loss

Key Takeaways Weighted walking/vests can aid fat loss partly by reducing appetite via a “gravitostat” response from bone loading. Human trials show meaningful fat loss and better long-term weight maintenance with regular vest use. Start light at 5–10% of body...

Taking LISS training to the Next Level with Rucking

Low-Intensity Steady State training (LISS) is emerging as a popular exercise modality amongst the general population. In this article we explore how Rucking can be used to amplify your LISS workouts and boost overall health and fitness.

Managing high cortisol levels while exercising for fat loss

Cortisol is a steroid hormone produced by the adrenal glands, which are located above the kidneys. It plays a key role in the body's response to stress, helping regulate a variety of processes including metabolism, immune function, and blood pressure....