Exploring the Benefits of Rucking: A Low-Impact Workout with Big Rewards

By Dr. David Samadi

Rucking—walking with a weighted backpack—has emerged as a popular, low-impact workout offering full-body engagement and numerous health benefits. Originating from military training, where recruits carry weighted rucksacks over extended distances, rucking has been adapted for civilian fitness routines. But what exactly does rucking entail, and how can you get started?

What is Rucking?

Rucking involves walking a set distance while carrying a weighted pack, combining the benefits of aerobic exercise and strength training. This workout is designed around three main components:

1. Weight Load: The amount of weight carried.
2. Distance: The number of miles walked.
3. Duration: The time spent walking.

Think of rucking as urban hiking with added resistance, enhancing cardiovascular fitness and muscular endurance.

Essential Equipment for Rucking

One of the best aspects of rucking is its minimal equipment requirements. While specialized rucksacks exist, a sturdy backpack can work as a starting point. Key items include:

• Rucksack or Backpack: Rucksacks are designed with padded shoulder and chest straps and compartments that hold weights snugly, reducing movement. Backpacks may work initially but tend to shift, increasing strain on your shoulders and back.
• Weights or Heavy Items: Exercise weights (such as barbell plates or sandbags) fit well in a rucksack. Household items like bottled water, books, or bags of sand also serve as budget-friendly alternatives. For comfort, consider cushioning weights with towels.

Getting Started with Rucking

Rucking is accessible to all fitness levels, but starting gradually is wise to avoid injury. Here’s a step-by-step approach:

1. Begin with a Light Load: Start with your body weight or a few pounds to determine your comfort level.
2. Practice Proper Form: Keep an upright posture and avoid hunching forward. Walk at a pace that feels manageable yet challenging.
3. Gradually Increase Intensity: Track your distance, duration, and weight load, aiming to increase one element by 10% per week. Progressing too quickly can lead to injury.

Benefits of Rucking

Rucking offers a range of physical and mental health benefits, including:

• Improved Physical Conditioning and Endurance: Studies show that weighted walking and resistance training enhance overall physical performance.
• Increased Muscle Strength: Particularly beneficial for leg muscles, rucking builds strength and power with minimal joint impact.
• Higher Calorie Burn: Rucking burns more calories than walking alone, thanks to the added weight, and can reach calorie-burning levels comparable to jogging.
• Boosted Mental Health: Outdoor exercise is linked to reduced stress and mood improvement. Rucking also allows for social connection, whether with friends or in a rucking club.
• Safe, Low-Impact Workout Option: Generally safe for all ages and fitness levels, rucking offers a challenging but accessible exercise.

With minimal equipment and significant benefits, rucking can be a versatile addition to any fitness routine. Talk to your healthcare provider if you’re new to exercise or managing health conditions before rucking. 

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer Now What? A Practical Guide to Diagnosis, Treatment, and Recovery and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.