The Simplest Way to Get in Shape — and Stay That Way
Walk outdoors with weight. Build strength, endurance, and resilience.
What Is Rucking?
Rucking is walking with weight in a backpack.
That’s the whole idea.
The added load turns a normal walk into full-body training — strength, cardio, posture, and endurance working together — without machines, memberships, or complicated plans.
You’re already walking.
Rucking just makes it count.
Why Rucking Works
Rucking works because it combines three things the human body responds to better than anything else:
- movement
- load
- time on your feet
Walking with weight raises your heart rate while building strength at the same time. It trains your legs, core, back, and posture together instead of isolating muscles.
It’s efficient, low-impact, and repeatable — which is why people stick with it.
Easier Than Most People Think
Most people assume carrying weight will be hard on their body.
In reality, when done properly, rucking is safer than running and easier to recover from.
You choose the weight.
You choose the pace.
You decide how far to go.
Start light, build gradually, and let your body adapt.
No Gym. No Schedule. No Pressure.
Rucking doesn’t require a lifestyle change.
There’s no gym to get to.
No class times.
No group to join.
You grab a pack, step outside, and walk.
Fresh air matters.
Being in nature matters.
Moving without screens or noise changes how your brain feels.
You can do it alone or with a friend.
It fits into real life.
What Carrying Weight Does to Your Body
A backpack changes how you move.
The load naturally encourages upright posture — lifting your chest and drawing your shoulders back.
Your core engages automatically to stabilize the weight.
Your legs and back do the work together.
Walk with intention — posture tall, arms active — and it becomes a true full-body workout, not just cardio.
This is how the body is meant to carry load.
Why People Stick With Rucking
After a few weeks, your body adapts.
After a few months, something changes.
Your conditioning improves.
Stress drops.
Your mood improves.
Many people describe reaching a steady, powerful rhythm — similar to a runner’s high — without the joint damage that often comes with running.
There are no pills.
No fads.
Just real results that show up if you do the work.
RUCKING GEAR EXAMPLES
How to Start Rucking
#1. Gear Up
Grab a weighted vest or backpack, add some weight, and lace up a solid pair of shoes.
#2. Pick Your Route
Choose a route that matches your fitness — park trail, city sidewalk, or forest path.
#3. Start Rucking
Start with a light weight and short distance, then build up as your strength improves.
FAQ
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.