What the Ruck?
Walking with Weight is the Most Convenient Workout You Can Imagine
Dear Reader,
I hope you had a great weekend, and thanks for being here. To support this newsletter and future topic development, please consider subscribing if you haven’t already.
Introduction
Last week, I wrote about love and how loving ourselves is key to showing up for those we care about and who care about us.
One of the ways I show myself love is with enjoyable fitness. That’s right—enjoyable… as in fun. I train by doing activities that don’t suck for me, and I recommend that you do as well because having fun and loving what you do is the NUMBER ONE THING that will keep you on track with reaching your goals. One of my favorite enjoyable fitness practices? Walking with weights. A few years ago, I started adding weights to my walks in the park and even to random things I do around the house. Turns out, this activity has a name: rucking.
Getting rucked up
Rucking: Moving with weight on your back.
Back in 2020, when my gym shut down during COVID, I was looking for ways to stay active at home. I enjoyed walking in my neighborhood, but I also wanted to increase my strength and endurance. That’s when I came up with the idea of throwing a 5-lb bag of quinoa into my hiking daypack and wearing it during one of my neighborhood walks. It wasn’t fancy, but it worked.
For a month, I took my quinoa for a walk every day—and eventually added a 5-lb bag of flour to the mix. Before long, I noticed my legs, glutes (aka butt), shoulders, back, and core growing stronger and more defined. I had stumbled upon rucking, which is simply moving with weight on your back.
The origin of rucking
Rucking has its roots in military training, where it’s been a cornerstone of physical conditioning for centuries. The word “ruck” comes from the military term “rucksack,” which is simply another name for a backpack. Soldiers carried heavy loads—often gear, supplies, or weapons—over long distances as part of their regular training and missions.
This practice wasn’t just about transporting equipment; it was also a way to build endurance, strength, and resilience under physically demanding conditions. Whether trekking across rugged terrain or training for combat readiness, rucking became synonymous with toughness and perseverance.
How rucking makes you stronger
Rucking is more than just walking with a heavy pack—it’s a full-body workout:
Full-Body Strength: Carrying weight while walking strengthens your legs, glutes, core, back, and shoulders.
Cardiovascular Fitness: It’s a moderate-intensity cardio activity that gets your heart pumping without the impact of running.
Joint-Friendly: Rucking is low-impact, making it a great alternative for those who want to avoid stress on their knees and joints.
Mental Strength: There’s something meditative about rucking. It’s just you, the weight, and the rhythm of your steps, building both physical and mental resilience.
Forms of rucking
Rucking is incredibly versatile, and you can adapt it to suit your lifestyle:
Urban Rucking: Walk through your neighborhood or local park with a weighted backpack.
Hiking and Backpacking: Hit the trails with a pack. Adding elevation and nature’s challenges only makes the workout more rewarding.
Everyday Rucking: Incorporate rucking into your daily life. Wear a pack while running errands, doing housework, or, like me, cleaning up the yard after last week’s windstorms.
What you need to get started
The best part about rucking is how simple it is to get started.
A Backpack: Any sturdy backpack will do. I started with a hiking daypack, but you can use a larger backpack (I’ve since upgraded to a Hyperlite pack) or a specialty ruck pack.
Weights: Start light—about 10-20% of your body weight. Use what you have on hand (like my quinoa and flour idea); however, you can also train with camping gear (which is what I do now to train for backpacking season) or sand bells in your pack.
Comfortable Shoes: Invest in good walking shoes to protect your feet. I rock Hokas for both road and trail rucks.
Safety Tips: Start with short distances and light weights. Focus on good posture, and listen to your body as you increase weight and duration.
For this week: go ruck yourself
Tuesday: Start Small – Grab a backpack, add light weight (5-10 lbs), and go for a 15-minute walk. Focus on good posture and steady breathing.
Wednesday: Everyday Ruck – Wear your weighted backpack while doing a household chore, like tidying up, cooking, vacuuming, raking leaves, etc. It’s a sneaky way to build strength while checking off your to-do list.
Thursday: Challenge Yourself – Increase the weight slightly (or the duration) and head out for a 20-minute walk in your neighborhood or park. Try to pick a route with a slight incline for an extra challenge.
Friday: Explore Nature – Take your rucking to the trails. Pack your bag with snacks and water and go for a hike. No trails nearby? Walk a new route to change up the scenery and keep things interesting.
Rucking resources
GoRuck - biggest retailer for rucking-related equipment and also a ton of information on how to get started rucking.
Rucking 101: All of your rucking questions answered (Michael Easter) - well-known writer in the fitness space covers rucking in exhaustive detail
GQ article on how rucking was the workout of 2024.
Outside Magazine’s 30 Days of Rucking.
Just Google “rucking” or look it up on social media. Lots of people are creating content around it now.
Let me know how these rucking challenges worked for you and if you felt stronger or noticed any progress in your endurance. Shoot me a reply with your experience—I’d love to hear about your walks, hikes, or backpack-wearing chores!