Most Canadians have never even tried walking with weight.
They’ve seen it in military footage.
They’ve seen it in movies.
They assume it’s extreme.
It’s not.
Rucking is walking with weight in a backpack.
And it may be the most practical, sustainable way to build real strength.
Simple.
Effective.
Underrated.
What Is Rucking?
Rucking is steady, loaded movement.
Add 9–14 kg (20–30 lbs) to a normal walk and your body adapts fast:
• Your core engages
• Your back and shoulders grow stronger
• Your legs work harder
• Your heart rate climbs
• Your endurance improves
• Your posture improves
It’s full-body strength under movement.
Not isolated muscle work.
Not impact-heavy cardio.
Just controlled resistance over distance.
Why It Works So Well
Most workouts train one thing at a time.
Running builds cardio but can wear down joints.
Weight machines build muscle but don’t build durability.
Rucking builds strength, stamina, grip, and work capacity at the same time.
Humans carried weight for thousands of years.
Modern life removed that demand.
Rucking brings it back — in a way that’s scalable and sustainable.
Most people have never tried walking with moderate weight in a properly fitted pack.
When they do, they’re surprised.
They feel stronger in weeks.
Challenging — but sustainable.
Worked… not wrecked.
The Right Backpack Matters
Not all backpacks are made for rucking.
Cheap bags sag under load.
Straps dig into your shoulders.
They twist and shift.
A proper ruck backpack doesn’t just hold weight — it manages it.
Strong stitching.
Balanced load distribution.
Comfortable support.
The right pack makes rucking sustainable long term.
How to Start Rucking
#1. Start Light
Add 4–7 kg (10–15 lbs) to a sturdy pack.
2. Walk 3–5 km
Choose a route that fits your current fitness.
3. Repeat Consistently
Two to three times per week is enough.
FAQ
Start with about 10% of your body weight or 4–7 kg (10–15 lbs).
As strength improves, many people move into the 9–14 kg (20–30 lbs) range.
If posture breaks down, the weight is too heavy.
For beginners:
- 2–3 sessions per week
- 30–60 minutes per session
As your conditioning improves, you can increase:
- Distance
- Pace
- Weight
Consistency matters more than intensity.
Start with 2–3 km.
Build gradually to 5–10 km depending on your goals.
- Shorter, heavier rucks = more strength focus
- Longer, lighter rucks = more endurance focus
Yes.
Carrying weight increases calorie burn and builds lean muscle, which improves metabolism.
Because it’s sustainable, people stick with it — and that’s what produces long-term results.
Calorie burn depends on body weight, pace, terrain, and load.
On average, rucking can burn 1.5x to 3x more calories than normal walking.
The added weight increases energy demand without the high joint impact of running.
Yes — when started properly.
Start light. Focus on posture. Increase gradually.
Avoid jumping into heavy loads too quickly.
When done correctly, rucking often improves back strength and posture.
It is lower-impact than running and generally easier on knees.
Common mistakes that cause issues:
- Too much weight too soon
- Poor posture
- Cheap, unsupported footwear
Build slowly and stay upright.
No.
You can start with:
- A durable backpack
- Books, bricks, or weight plates
- Proper walking shoes
As you progress, purpose-built rucking packs provide better weight distribution and comfort.
Both build strength and burn calories, but they load the body differently.
Backpack rucking:
- Loads the posterior chain (back, glutes, core)
- Encourages upright posture
- Allows you to carry water and gear
- Feels more “real-world functional”
Weighted vest:
- Evenly distributed load
- Feels balanced and compact
- Good for indoor or treadmill training
Yes.
Carrying load helps maintain muscle mass and bone strength, improves balance, and supports posture — all critical as we age.
Moderate weight. Steady progression.
Durability over ego.
They train different systems.
Running improves speed and high-end cardio capacity.
Rucking builds strength, endurance, posture, and durability with lower joint stress.
For many adults, rucking is more sustainable long-term.