What is Rucking? The Complete Beginner's Guide to Weighted Walking

If you would rather do anything else in this world versus another gym workout, this blog (and rucking) is definitely for you.

Rucking is one of the simplest and most effective ways to exercise, and it’s gaining popularity fast, due to its low impact and inclusive nature.

Put simply, it's walking while carrying some weight, usually in the form of a weighted vest or weighted backpack commonly known as a rucksack.

Here’s everything you need to know to get started.

What is Rucking?

Rucking is simply walking with weight.

That’s it, no bootcamps, no screaming PT’s, no burpees, no gym bros… just you, walking with some weight.

The term comes from “rucksack,” which are the packs used by the military to train endurance without injury. 

But today's rucking has evolved into something far more inclusive and far more gen pop.

Whether you're using a purpose built rucksack, a weighted vest, or even a backpack full of books, rice or water bottles… The concept is the same, by adding weight you are reaping some great health benefits.

Why Try Rucking? The Top Benefits

Rucking turns a basic walk into meaningful exercise, but without the normal wear and tear of more high-impact exercise modalities.

Here are a few things rucking can do for you:

• Burn more calories than “just walking”

• Build strength in your large muscle groups i.e. your back, shoulders, butt, legs, and core.

• Boost mental clarity and reduce stress (particularly in nature).

• Improve bone density, heart health, soft tissue and joint health.

• Save time by combining cardio and strength in one workout.
  

The real bonus with weighted walking is you can do it anywhere, and even make your existing movement a chance to workout by adding some weight.

Who is Rucking For?

Rucking works for virtually everyone, especially:

• Busy professionals who find themselves too time poor to exercise consistently.

• Women navigating perimenopause or post menopause

• Men seeking adventurous functional fitness without needing the gym

• Parents squeezing in movement around family life

• Beginners or those returning to exercise that are looking for an easy workout

• Anyone over 40 who wants to improve bone, heart, muscle and mental health
  

What Gear Do You Need to Start Rucking?

You don’t need much.

To get started, you can use a sturdy backpack loaded with heavy items to 5–10% of your body weight, common items are barbells wrapped in a towel, books, bags of rice or water bottles.

For consistency though, comfort is definitely the key. 

If you find yourself enjoying rucking and you start to ruck more often, you will want to invest in some “built for purpose” rucking gear as cheap and clunky gear will lead to discomfort, and a better chance of injury. 

That was definitely the case for Adam and Emma and why they created Australia’s first ruck brand in 2024 with two key products.

RUKSAK – A premium rucksack designed for everyday people with adjustable micro weights (RUKBRIKS™) to allow for personalised progress and easier variable HR training.

RUKVEST – The world’s most comfortable weighted vest, designed for walking without restriction and providing an easy grab and go option for exercise.

Whether you prefer backpack-style or vest-style rucking, both products are designed for real people, not just elite military or crossfit games athletes.

How to Start Rucking: Beginner Tips

• Start with between 5–10% of your current bodyweight (5% if mostly sedentary before starting and 10% if you currently exercise regularly … or where you sit in between)

• Walk for 15–30 minutes to begin with, 2–3x per week, try after meals when possible.

• Focus on proper posture: stand tall and keep your core engaged.

• Avoid stairs and steep inclines until you’ve built up some baseline ruck fitness.

• Stretch before and after to keep your joints happy.

Goal: Build up gradually to where you can do 45–60 minute rucks at a comfortable weight and pace.

“Start light. Stay consistent. Let your body adapt and grow.”

Final Thoughts

Rucking isn’t a trend, it’s a return to natural movement and doing what we as humans were designed to do, which is the ability to walk long distances carrying weight.

So if you’ve been struggling to stick with fitness, or want something that fits your lifestyle, give rucking a try as it could be a real breakthrough.

Start small and light. Stay consistent. Increase weight and duration over time.