It seems like every few years there’s a brand new health craze that takes the world by storm. Rucking, however, is a first-class fitness routine that’s not far from what you already do, and you could certainly benefit from.
What is Rucking
Rucking is a form of exercise that involves carrying a heavy load in a rucksack (backpack) over a certain distance.
Its roots are from military training, also known as ruck marching, where members would drill carrying their heavy loads over long distances.
Rucking is an amazing strength, endurance, and cardio exercise that’s easy to start at any age and skill level.
And even though rucking has its fierce and disciplined origins, it’s seen as an up-and-coming cool and fun sport that you’ll hear about everywhere.
What’s Nice About Rucking?
The best part about rucking is that it doesn’t require any special equipment or memberships (unless you decide to upgrade your gear.) It’s low-impact, it’s social, and it’s a great cardio alternative for those of us who hate cardio.
But what’s really nice about rucking is that it will benefit people at any age or skill level which means you can get the whole family involved – from the kids to the grandparents.
Rucking is…
- Specialized equipment is not needed
- Low-impact
- Social
- Good cardio alternative
- Easy to adjust for any age or skill level
Can I Do Rucking With Kids?
You can ABSOLUTELY do rucking with kids. (We do!) They just need to start small, build up gradually, and have the right kind of motivation to keep them going!
Benefits of rucking
Rucking improves
- Strength, endurance, and muscle power
- Bone density
- Balance (especially for older adults and kids)
- Greater calorie burn compared to walking
- Other benefits of getting 150 minutes of moderate exercise per week, such as improved brain function, stress management, and sleep.
How Start Rucking
Starting rucking couldn’t be simpler. All you need is a backpack, some weight, and a place to walk. While specialized rucking backpacks, weights, and shoes can make the experience more comfortable, it’s more important to get started with what you have. (A little more on that below.)
For adults
- Start with 10 – 20 lbs (4 – 8 kg) in your ruck depending on your initial strength level.
- Ruck 1 – 2 times per week
- Increase your weight by 5 lbs (2 kg) per week to gradually build up strength, but don’t go over ⅓ of your body weight.
- You want to hit 15 – 20 minutes per mile. (That’s 9 – 12 minutes per km.) If it takes more than 20 minutes per mile, (or 12 minutes per km) lighten your load
For kids
- Start with just 5 lbs (2 kg) and increase by 1 lb (or half kg) every week until you reach about 15% of your kid’s body weight.
- Don’t worry about the pace
For seniors
- If you’re just starting rucking, start with a weight of 3-5% of your bodyweight, gradually increasing to 10-15% of your bodyweight as you get stronger.
More rucking tips
- You should be walking upright. If you have to slouch, lighten your load or shorten your distance.
- If possible, let the weight be higher in the pack.
- Distance: The best distance for rucking is subjective. Start with something you’re already comfortable with for walking, and increase either the weight or the distance by about 10% each week if you choose
Rucking Equipment:
Once we hit certain milestones, we will absolutely be buying specialized rucking equipment which just makes the experience more enjoyable. For now our gear is pretty simple:
Backpack
- The adults use travel backpacks (from our backpacking days) with hip straps
- The kids use their school backpacks
Weights
- The kids and I have full water bottles and a small dumbell for their desired weight
- My husband has a cinderblock and a few filled soda bottles
Shoes and boots
- My husband wears “barefoot shoes” in warm weather, hiking boots in colder weather
- I wear hiking boots or running shoes
- The kids wear running shoes or winter boots when it’s cold
How I got my kids to love rucking
This should be a post in and of itself, but the main way I got my kids to love rucking is through motivation – both internal and external.
- I tell them that rucking will make them stronger and faster in other elements of their life. This seemed to do the trick.
- I create little challenges and rewards for their rucking days. I actually got custom badges made that I sew onto their backpacks after completing a challenge.
- I don’t pressure them. Hiking has been a weekly routine for our family for years, and it naturally evolved into rucking. My younger one gave it a try but didn’t want to follow through, whereas my older one loves the challenge. We keep it low pressure and just show how much fun we’re having as a family.
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More Questions About Rucking
Does rucking really build muscle?
Yes, rucking really does build muscle because it’s an active resistance workout. It’s just like lifting weights at the gym, except you’re carrying them over a distance. This builds muscles in both your lower body – legs and glutes, as well as your upper body – back, shoulders, and traps.
Is rucking safe for seniors?
Rucking is safe for seniors because it’s a low-impact exercise. The key is to start at a low weight and build up gradually. If you’re just starting out on your fitness journey as a senior, start with 3-5% of your body weight as your load. Eventually build your way up to 10-15% of your body weight.
How heavy should you ruck?
Most healthy adults should aim for a third of their body-weight as a long-term rucking goal. When starting, start at about 10-20 lbs (4-8kg) and go up by 5 lbs (or 2kg) per week.
Your increased weight should not be causing you to slouch, and you should aim for a 15-20 minute mile (9-12 min km).
What are the downsides of rucking?
The main downside to rucking is if someone mishears you and thinks you said something else.
Aside from that, as with all exercise, if you overdo it too early in your rucking journey you may experience unnecessary soreness.
