The Simplest Way to Get Strong
Most fitness programs are complicated.
Rucking isn’t.
You put weight in a backpack.
You walk.
That’s it.
But add 9–14 kg (20–30 lbs) to a normal walk and everything changes:
• Your core engages
• Your back and hips get stronger
• Your legs work harder
• Your heart rate climbs
• Your endurance builds
• Your posture improves
• You burn 2–3× more calories than walking without weight
• You build mental toughness outdoors
It’s walking — upgraded.
It’s strength and cardio at the same time.
It’s durable fitness.
Low impact. High return.
Outside > Inside
This isn’t a 30-day challenge.
It’s something you can do for years.
Start with 9 kg (20 lbs).
Walk 3–5 km.
Three times a week.
Consistency beats intensity.
You don’t need to destroy yourself.
You need to show up.
Rucking Is For:
• People who hate gyms
• Walkers who want more challenge
• Busy adults who need simple fitness
• Lifters who want real-world conditioning
• Anyone who wants to get strong without wrecking their knees
You already know how to walk.
Now you just add weight.
The Right Backpack Makes the Difference
You can throw rocks in a school bag.
Or you can use a pack designed to carry weight properly.
Comfort matters.
Load balance matters.
Durability matters.
The right pack turns rucking from “tolerable” into sustainable.
Here are the best rucking backpacks in Canada.
How to Start Rucking
#1. Gear Up
Grab a weighted vest or backpack. Add weight. Wear hiking shoes or boots.
#2. Pick Your Route
.Choose a route that matches your fitness — park trail, paved road, or forest path.
#3. Start Rucking
Begin light and short. Build gradually as your strength improves.
FAQ
Most frequent questions and answers
Rucking is simply walking with weight on your back.
It turns an ordinary walk into a full-body strength and cardio workout.
By carrying load, you engage your core, back, hips, and legs while elevating your heart rate — without the joint impact of running.
All you need is:
- A sturdy backpack
- Added weight
- Comfortable shoes
It’s one of the most practical and accessible fitness methods available in Canada.
Beginners should start with 4–7 kg (10–15 lbs) or about 10% of body weight.
As strength improves, many people move into the 9–14 kg (20–30 lbs) range.
The goal is progressive challenge — not joint strain.
If your 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 significantly compared to regular walking. It raises heart rate, builds lean muscle, and improves metabolic efficiency.
It’s sustainable, which matters more than “maximum burn” workouts that people quit after two weeks.
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.
Humans have carried loads for thousands of years. It’s a natural movement pattern.
Start light. Focus on posture. Increase gradually.
If you have pre-existing joint or back issues, begin conservatively and build slowly.
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
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.
Rucking builds bone density, strengthens posture, improves balance, and maintains muscle mass — all critical as we age.
The key is moderate weight and steady progression.
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.