Try Rucking to Get Fit Faster

Want to get more from your workout? Rucking adds a challenge to your walk or hike, strengthening your whole body while you burn calories. 

If you’re looking for a fast, convenient way to get more from your workout, give rucking a try. It’s a great way to level up an ordinary walk—especially for those who are not fond of running.

Rucking is walking or hiking while carrying a weighted load, such as a weighted vest or backpack. And because you’re carrying weight, it blends cardio and strengthening into one workout, allowing you to make twice the fitness gains in the same amount of time. 

Rucking is a time-tested approach for top-notch fitness 

Soldiers and marines have rucked as part of their military training for decades. And rucking can pay big fitness dividends for you, too. It’s a safe, low-impact way to dial up your exercise intensity. You can burn extra calories, build endurance, condition your heart and lungs, and strengthen your hip, leg, and core muscles. Rucking is also:

• A mood and sleep enhancer. Cardio increases levels of feel-good endorphins in the brain that can boost mood and help you sleep.
• Easy on the joints. Rucking raises the intensity of your walk to almost the same level as jogging or running—with less forceful impact and wear and tear on your joints.
• A bone builder. Carrying a load goes the extra mile in helping to build and maintain bone density and strength.

Even if you’re young and in good shape now, caring for your joint and bone health will only benefit you as you get older.

Steps to get you started on your rucking routine 

If you have any injuries or health conditions, talk with your doctor before you try rucking. Then think about working with a physical therapist or certified personal trainer to get guidance when you first start out.

Depending on your current level of fitness, you may want to start with less weight, a shorter distance, and a slower walking pace. Overdoing it when starting out can cause fatigue. It can also alter your posture and gait in ways that may increase risk of injury.

Along with starting out slow and easy, follow these tips for safe rucking:

• Walk, don’t run. Running with a weighted vest may put you at risk of joint pain or injury.
  
  
• Find the right athletic shoe. Wear well-fitting and supportive athletic or walking shoes.
  
  
• Start out on flat ground. Get comfortable walking on even ground before moving on to unpaved trails or to hills or stairs.
  
  
• Maintain good posture. That includes making sure your core strength is up to the task of keeping good posture while rucking. If not, work on strengthening your core before you start your rucking routine. And if you can’t maintain good posture, even with a strong core, that’s a sign to lighten your load.
  
  
• Choose a rucking vest over a backpack. A vest fits snugly and distributes weight evenly. This can help lessen strain on any one part of your body. But if you go with a backpack, make sure it has adjustable, padded shoulder straps and a waist belt. This will help distribute the weight inside the backpack evenly and keep it from moving around too much. 

Above all else, rucking should be fun. And it can be! Bring a friend, get out in nature, or stream some upbeat music while you ruck. You can even train for a rucking event. Give it a try and watch the fitness gains roll in fast!

Thanks for reading this article!

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The information in this and other Active&Fit® blog articles is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any fitness or self-care program. Images used for this article do not depict any members of the Active&Fit Direct program.

References

Earl-Boehm, J. E., Poel, D. N., Zalewski, K., & Ebersole, K. T. (2020). The effects of military style ruck marching on lower extremity loading and muscular, physiological and perceived exertion in ROTC cadets. Ergonomics, 63(5), 629–638. https://doi.org/10.1080/00140139.2020.1745900

Hasan, F., Tu, Y. K., Lin, C. M., Chuang, L. P., Jeng, C., Yuliana, L. T., Chen, T. J., & Chiu, H. Y. (2022). Comparative efficacy of exercise regimens on sleep quality in older adults: A systematic review and network meta-analysis. Sleep Medicine Reviews, 65, Article 101673. https://doi.org/10.1016/j.smrv.2022.101673

Hunt, A. (2024, October 17). Power up your bones and joints with these six tips. Loma Linda University Health. https://news.llu.edu/health-wellness/power-up-your-bones-and-joints-with-these-six-tips

Mair, J. L., De Vito, G., & Boreham, C. A. (2019). Low volume, home-based weighted step exercise training can improve lower limb muscle power and functional ability in community-dwelling older women. Journal of Clinical Medicine, 8(1), 41. https://doi.org/10.3390/jcm8010041

Mayo Clinic. (2025, March 25). Core exercises: Why you should strengthen your core muscles.  
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751#

McCall, P. (2023, May). The surprising benefits of rucking (and why your clients might love it). American Council on Exercise. https://www.acefitness.org/continuing-education/certified/may-2023/8319/the-surprising-benefits-of-rucking-and-why-your-clients-might-love-it/

Wills, J. A., Drain, J., Fuller, J. T., & Doyle, T. L. A. (2020). Physiological responses of female load carriage improve after 10 weeks of training. Medicine and Science in Sports and Exercise, 52(8), 1763–1769. https://doi.org/10.1249/MSS.0000000000002321

Wills, J. A., Saxby, D. J., Glassbrook, D. J., & Doyle, T. L. A. (2019). Load-carriage conditioning elicits task-specific physical and psychophysical improvements in males. Journal of Strength and Conditioning Research, 33(9), 2338–2343. https://doi.org/10.1519/JSC.0000000000003243

This article was written by Gail Olson, edited by Keleigh Somes, and clinically reviewed by Jaynie Bjornaraa, PhD, MPH, PT, LAT, ATC, CSCS, CSPS, on November 13, 2025.