Rucking is the simplest, most powerful way to get stronger, go farther, and feel incredible — fast.
Throw on a weighted backpack or vest and start walking.
That’s it — no gym, no pressure,
just real results.
Rucking turns an ordinary walk into a serious workout. Add weight and you’ll burn 2–3x more calories — without pounding your joints like running does.
Develops your legs, core, back, and shoulders — the kind of real-world strength that actually carries over to life.
Every step works more muscles than you expect. Whether you’re using a vest or backpack, rucking hits your entire body — front to back.
Train your heart without the high-impact grind. Go light and steady, or load up and move fast for a real challenge.
It’s not just physical — rucking clears your head, builds grit, and strengthens your ability to push through discomfort.
Ditch the machines and get outside. All you need is a weighted pack. No crowds. No contracts. Just movement.
The weight pulls you upright, forcing your stabilizers to work. Rucking strengthens your posture and balance naturally.
Choose your pace. Choose your weight. Go long and light or short and heavy — rucking adjusts to your fitness level and grows with you.
Fresh air. Open space. Moving with purpose. Rucking resets your mood better than any screen or supplement.
Build strength, endurance, and resilience — so you move better, handle more, and perform stronger in everyday life.
Grab a weighted vest or backpack, add some weight, and lace up a solid pair of shoes.
Choose a route that matches your fitness — park trail, city sidewalk, or forest path.
Start with a light weight and short distance, then build up as your strength improves.
Rucking is simply walking with a weighted backpack. It combines the fat-burning benefits of cardio with the muscle-building benefits of strength training. All you need is a sturdy backpack, some weight, and a pair of comfortable shoes. Rucking is one of the most accessible fitness workouts for Canadians of all ages.
Beginners should start with 10–15 pounds (4–7 kg) or about 10% of body weight. As your strength improves, you can increase to 20–30 pounds (9–14 kg). The key is to challenge yourself without straining your joints or back.
For most beginners, 2–3 rucking workouts per week is enough. Each session can last 30–60 minutes. As you get stronger, you can increase distance, pace, or weight depending on your fitness goals.
Yes. Rucking is one of the most efficient calorie-burning workouts you can do. Carrying weight while walking elevates your heart rate and helps you burn more fat than traditional walking, making it excellent for weight loss and overall fitness.
You don’t need expensive equipment. A strong backpack and something for weight (books, bricks, or weight plates) are enough to start. Many Canadians upgrade to purpose-built rucking backpacks for better comfort and durability once they get serious.
When done with proper posture and reasonable weight, rucking actually strengthens stabilizer muscles and improves back health. It’s lower-impact than running, making it easier on the knees. Always start light, use good shoes, and increase gradually.
Beginners can start with 2–3 km and gradually build to 5–10 km as they adapt. Distance depends on your goals: short, heavy rucks build strength, while longer, lighter rucks improve endurance.
Yes. Rucking is one of the safest and most natural forms of exercise. Humans evolved to carry loads while walking. Start light, focus on form, and increase slowly. Almost anyone can benefit from adding rucking to their fitness routine.
Both burn calories and build strength, but they load your body differently.
Backpack rucking shifts weight onto your back, which naturally pulls your chest up and shoulders back, improving posture and engaging your core.
Weighted vests distribute weight evenly across your torso, which feels more balanced but doesn’t encourage the same posture correction.
Many Canadians use both—a ruck backpack for outdoor walks and a weighted vest for treadmill or indoor training.
Neither is “better”—it depends on your goal. A rucking backpack is more versatile, lets you carry supplies (water, snacks, extra layers), and mimics real-world load-bearing. A weighted vest is simple, compact, and keeps your hands free, making it ideal for shorter, faster rucks or indoor workouts.
Both burn calories and build strength, but they load your body differently.
Backpack rucking shifts weight onto your back, which naturally pulls your chest up and shoulders back, improving posture and engaging your core.
Weighted vests distribute weight evenly across your torso, which feels more balanced but doesn’t encourage the same posture correction.
Many Canadians use both—a ruck backpack for outdoor walks and a weighted vest for treadmill or indoor training.
Neither is “better”—it depends on your goal. A rucking backpack is more versatile, lets you carry supplies (water, snacks, extra layers), and mimics real-world load-bearing. A weighted vest is simple, compact, and keeps your hands free, making it ideal for shorter, faster rucks or indoor workouts.
For some people, yes. A vest keeps weight centered on your torso, reducing strain on the lower back. But it doesn’t give the same postural benefits of a backpack, which pulls your upper body into proper alignment. Both strengthen your back and shoulders over time.
Most beginners find a ruck backpack easier to start with—it’s adjustable, you can add or remove weight easily, and it naturally trains good posture. A weighted vest is great if you want a hands-free option or plan to train mostly indoors.
