Rucking: The Low-Barrier Fitness Trend Redefining Strength and Endurance

Fitness trends come and go but this one has been under our nose – forever! Someone just gave it a name –

‘Rucking’ is making waves for its simplicity, versatility, and effectiveness. With loads of #rucking posts on TikTok and Instagram. At its core, rucking is walking with weight, and it offers a no-frills approach to building strength, endurance, and better posture—all while embracing the great outdoors.

If you’ve ever gone tramping with a pack, carried groceries home on foot, or hoisted your child’s school bag onto your back for a walk, congratulations—you’ve already rucked. Rooted in military training, where recruits endure gruelling marches with loaded rucksacks, this fitness movement has been adopted by civilians as a practical, low-impact way to get stronger and more resilient.

The Benefits of Rucking
Modern life often keeps us sedentary, wreaking havoc on posture, muscles, and mobility. Enter rucking: a full-body exercise that strengthens the posterior chain, opens up tight hips, and challenges your cardiovascular system without the joint-jarring impact of running.
The added weight of the pack naturally pulls your shoulders back, counteracting the forward hunch many develop from desk jobs and screen time. It also engages stabilizing muscles in the core, back, and hips, helping correct imbalances that contribute to pain or discomfort.
Walking itself is one of the most functional movements we can do, and rucking takes it a step further. By loading your pack, you’re adding resistance to an already natural motion, enhancing muscle engagement and calorie burn.

Getting Started with Rucking
One of the best parts of rucking? The gear requirements are minimal. Here’s what you’ll need:
• A Backpack: Any durable daypack with padded straps works, though brands are now producing ruck-specific packs.
• Weight: Start with items you already have, like books, canned goods, or dumbbells. Wrap them in a towel to prevent hard edges from digging into your back. For even weight distribution, consider a weight plate. Weighted vests are also an option for a balanced load.
• Supportive Footwear: Invest in comfortable, stable shoes or boots suitable for the terrain you plan to tackle.

Choosing Your Weight and Distance
Start light. Experts recommend five to ten percent of your body weight for beginners. For a 70 kg person, that’s 3.5 to 7 kg. More experienced participants can go up to 15–25 percent of their body weight.
Begin with manageable distances—1.5 to 2 km or 15–20 minutes—and gradually increase as your fitness improves. Active individuals might start with 30 minutes, aiming to ruck two to three times per week.

When to Ruck and How Heavy Is Too Heavy?
Rucking can easily slot into your day-to-day routine. Turn errands into a workout by carrying an empty pack and loading it with groceries or supplies on the way home.
To avoid overloading, stick to a weight that allows you to maintain a pace of 1.6 km in 15–20 minutes. As a general rule, keep the pack weight under one-third of your body weight.

Keep It Progressive
Rucking isn’t about pushing to the extreme; it’s about consistency and gradual improvement. Increase your weight or distance by no more than 10 percent each week to build strength without risking injury.
Rucking isn’t just about fitness—it’s about stepping away from screens, soaking up nature, and rediscovering the joy of movement. Whether you’re navigating a rugged trail or striding through your local streets, this no-nonsense workout fits seamlessly into any schedule.

Ready to give rucking a go? Lace up, load up, and take the first step towards a stronger, healthier you.

What the Community Is Saying
TikTok Comments:
• “When your hike turns into a gym session—rucking is IT! 🏋️‍♂️🌲 #GetStrongOutdoors”
• “Started with 5kg and now up to 15kg. My posture has never been better! 🙌 #RuckOn”
• “Rucking with my dog—he’s the moral support I didn’t know I needed 🐾💪 #WeightedWalks”

Instagram Captions:
• “A backpack, some weight, and a trail. That’s all you need to ruck your way to better health. 🌄🎒 #RuckingAdventures #TrailBlazeStrong”
• “Proof that fitness doesn’t need to be complicated. Step outside, load up, and go! 💥 #RuckReady #WalkYourWayStrong”
• “From the streets to the peaks—rucking is my new favourite workout! 🥾💼 #BackpackBootcamp #AdventureFitness”