We all exercise for different reasons. Some people want to build muscle, others aim to lose weight, and some just want to feel healthier and more energised. With so many exercise options available, it can be tough to know which one is right for you.

One trend that’s recently taken the fitness world by storm is rucking. It’s likely that we’ve all actually “rucked” in our lives without even realising it.

And while we’re on board with the totally-didn’t-realise-I-was-working-out style of workouts (aka NEAT – non-exercise activity thermogenesis), making rucking an intentional part of your exercise regime could be the simple solution you never knew you needed.

@the_rucking_dr What is rucking?? #rucking #goruck #ruck #fitness #workout #howto ♬ original sound - Taylor Jackson

What is Rucking?

Rucking is a simple yet effective exercise that involves walking with a weighted backpack, or "rucksack", on your back. It’s a term borrowed from the military, where soldiers often carry heavy loads over long distances.

Unlike traditional walking or hiking, rucking adds resistance, making it a more challenging workout. According to a mindbodygreen post, hiking is rucking in the mountains and urban hiking is simply called rucking.

Rucking combines cardio and strength training in one workout. Picture: Eduardo Romero/Pexels

Why is rucking so popular?

Rucking has gained popularity for several reasons:

Simple: All you need is a sturdy backpack and some weight. You can adjust the weight to match your fitness level.

Accessible: You can ruck anywhere — around your neighbourhood, in a park, or on hiking trails. It doesn’t require a gym membership or special equipment.

Efficient: Rucking combines cardio and strength training in one workout. The added weight increases the intensity, helping you burn more calories and build strength.

Low impact: Unlike running, rucking is gentle on the joints, making it suitable for people of all fitness levels.

Rucking offers a variety of health benefits:

According to proponents of this fitness trend, it improves cardiovascular health. Walking with weight increases heart rate, enhancing cardiovascular fitness.

Rucking increases strength and endurance, and carrying weight strengthens your back, shoulders and legs, while building overall endurance.

Weight loss: The added resistance helps burn more calories, aiding in weight loss and fat reduction. Like other forms of exercise, rucking releases endorphins, which can improve mood and reduce stress.

How to get started with Rucking

1. Choose your rucksack: Use a durable backpack that fits comfortably. You don’t need to buy a special rucksack unless you want to invest in one designed for fitness.

2. Add weight: Start with a lightweight item, such as a few books or dumbbells, and gradually increase it as you become more comfortable. Aim for 10-20% of your body weight.

3. Plan your route: Begin with a short walk on flat terrain, and gradually increase the distance and difficulty as you build strength.

4. Wear proper footwear: Good walking or hiking shoes will provide the necessary support and comfort.

5. Listen to your body: Pay attention to how your body feels. If you experience pain or discomfort, adjust the weight or distance accordingly.

Is rucking a trend that is here to stay?

While fitness trends come and go, rucking is more than just a fad. Its simplicity, effectiveness, and accessibility make it a sustainable option for anyone looking to improve their fitness.

Whether you’re an experienced athlete or a beginner looking to start a new routine, rucking offers a unique and rewarding way to achieve your health goals.

#weight-lifting

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