Rucking doesn’t need to be complicated. At its core, it’s simply walking with weight... and that alone can make a big impact on your strength, fitness, and overall health. If all you ever do is head out for regular weighted walks, you’ll already be getting the benefits.
But if you’d like to get more out of your RUKSAK or RUKVEST, build consistency, or follow a more structured plan, we’ve put together a range of resources to help you level up.
How you can get started
Just Walk
You can begin today by:
- Adding 3–10kg of weight to your RUKSAK or wearing a RUKVEST
- Heading out for a 10–20 minute walk
- Gradually increasing distance, duration, or load over time
Rucking is low-impact, beginner-friendly, and fits easily into your current routine.
Find a Local Event
If training feels easier when you’re part of something bigger, you can join a local meet up. We try to fit in a RUKCLUB wherever we go and regularly update our list of rucking events across Australia.
Join a Parkrun
Parkrun is a free 5km community event held across Australia every weekend.
You can absolutely attend with a RUKSAK or RUKVEST — many of our community already do.
Looking for More Structure?
Weighted Workout Tips and Routines
If you prefer having a plan to follow, we’ve created several simple training ideas and ruck-based workouts inside our blog.
10 Ways to Supercharge Japanese Walking With a Weighted Vest
Japanese walking is known for its posture-focused, efficient style – and when you add a weighted vest, the benefits multiply fast. This article breaks down ten ways to elevate your walking routine using stable, non-bouncy load, plus a guided Japanese walking workout you can follow in just 15–20 minutes.
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.
Stronger Bones for Life: How Weighted Vests + Small Jumps Can Boost Bone Density
After about age 35, our bone density naturally starts to decline, and that process speeds up after menopause. The great news? You don’t need to become a gym junkie or start leaping onto boxes to support your bones. Small, intentional impact movements (yes, even light jumping!) and a simple tool like a weighted vest can make a difference.
Let’s break down how this works, and how to do it safely, even if you’re not super sporty.
Stretch Smarter: Pre & Post-Ruck Mobility Tips with Glenn Phipps
If you've ever finished a big ruck and felt the telltale tightness in your glutes or hamstrings, you're not alone. In this video, exercise physiologist Glenn Phipps walks us through some powerful (and practical) mobility drills to help you both prepare for and recover from your rucking sessions.
Why Rucking is the Ultimate Charity Walk Training Tool
Some of the longest (and hardest) organised walking events are those that are attached to charity fundraising events. To help you best prepare for the endurance, the joint pain, the fatigue (still want to do one?) we have created a training program using a rucksack or weighted vest to best prepare you for the fun that lies ahead.
The Benefits of Rucking and Progressive Overload Training
No Matter How You Train — Just Keep Moving
Whether you follow a plan, join an event, or simply walk with weight a few times per week, rucking is one of the simplest, most sustainable ways to build strength, fitness, and resilience.