What Is Rucking? How a Weighted Backpack Can Boost Your Workouts

Rucking is the lo-fi, high-impact workout of 2024. Here’s how to get your back into it (and practically every other muscle while you’re at it).

Rucking is the brutally simple workout that everyone is trying, from ultrarunners and Hyrox stans to off-season rugby players and parents who want to get more out of the school run.

As workouts go, there aren’t many that are as accessible or effective. A fundamental aspect of military training, rucking is a straightforward, full-body approach to fitness that can be tailored to any number of goals. And it doesn’t need much by way of explanation.

Put simply, rucking is just walking with something heavy on your back, says Farren Morgan. After spending nearly a decade in the British military as a soldier, paratrooper and physical trainer, Farren is now the CEO of The Tactical Athlete and a big proponent of rucking. “It’s suitable for anyone and everyone has access to a backpack,” he says. “Put some water in it and head out the door. You can get a good workout in 30 minutes.”

What is rucking and where did it come from?

Rucking is used by practically every military in the world as a form of basic soldier training. It goes by different names. In the British Army, it’s tabbing. In Australia, it’s stomping. But the principle is the same for recruits everywhere: it’s a way to build physical endurance and mental toughness.

“What we train for is going into battle, essentially,” says Morgan. “You need to carry your kit. If you can’t carry your kit, you’re no good to anyone. So in that sense it’s a simulation for combat situations.”

It may have started in basic training but rucking is also marching into civilian workout programmes. Popularised on social media by health and fitness experts like Peter Attia, David Goggins and Morgan himself, the benefits are obvious: no complicated programmes, no gym membership, full-body conditioning.

How do you ruck?

In its most basic form, you fill up a backpack with weight – sandbags, weight plates, bottles of water, or the collected works of George RR Martin all apply. Then you start walking.

Rucking should feel like a challenge. You should be walking fast or jogging lightly. “But always have one foot on the ground. That’s where it differs from running,” Morgan says. “When someone is running, they have both feet off the ground between steps. By keeping one foot on the ground you’re not getting that force through your legs every time you plant your foot.”

Form is important too, soldier. “In the military you’re taught to keep your eyes up and have a nice straight back,” Morgan says. “When you’re walking with weight, you don’t want to be hunched over. It stops you breathing properly and becomes unsustainable over distance.”

To help, try to keep the weight high and close to your spine. This will increase your comfort and improve your form.

If you’re a complete beginner, Morgan recommends building your engine first with a few runs or strength workouts. Even if you’re reasonably fit, start with minimal weight – try 5kg for 2km for starters. “Then you build up the load, duration and intensity slowly over time,” he says. The average weight in British military training is 17kg, but some rucking fans carry up to 30-40% of their body weight as they progress.

Tailor your weight and the distance you walk to your ultimate goal. If it’s endurance or cardiovascular health, set your sights on long marches and work in inclines. If it’s conditioning or weight loss, then shorter distances with heavier weights are more appropriate.

What are the benefits of rucking?

We know that walking, resistance training and endurance work are all very good for human health. Rucking combines all three and throws in some mental toughness for good measure.

Morgan recently broke the world record for a half marathon distance while carrying 35kg on his back. He completed it in three hours, 56 minutes (rucking hell…), but admits that he had to dig deep. “It put me in the absolute locker, I’m not going to lie,” he says.

Beyond that mental strength, researchers have found that rucking leads to a full pack of physical benefits. Obviously it burns more calories than walking without a pack. It’s been shown to improve strength, power and muscular stamina. A 2023 study at Macquarie University in Australia found that a 10-week rucking programme also improves performance in squat jumps, press-ups and beep tests, suggesting it’s a great way to improve your all-round fitness or cross-train for other sports.

Can you build muscle by rucking?

Yes, is the short answer. “Rucking is a full-body exercise,” Morgan says. “You’re using practically every muscle in your body, but particularly your legs from walking with the extra load. It’s going to give you a good core, too, because you use those muscles a lot to stabilise the pack on your back.”

You can also hike your gains by building other resistance work into your rucks. Incorporate lunges at intervals on your walk or hit your shoulders by lifting your pack above your head.

Is a rucking backpack or weighted vest best?

Weighted exercise comes in different forms. Rucking is traditionally just about walking or hiking with a heavy back on your back, but some choose to do it with a weighted vest instead.

“It depends what you’re training for,” Morgan says. “Anything over an hour with a weighted vest I don’t believe is good for you. They can rub around your neck and shoulders, so it’s not very comfortable. It also winds you slightly. When you’ve got something on your front and your back you’re a bit compressed and restricted and you can’t breathe very well.”

For longer walks and proper rucking, he recommends a backpack, which also makes it easier to add weight or take it away as your training progresses or your goals shift. Some weighted vests allow you to change the weight plates that slot in, but they become more cumbersome and uncomfortable as the weight increases.

That said, a weighted vest is good for general conditioning, Morgan says. “If I was doing pull-ups or burpees for example, then a rucksack would obviously be no good. A vest is also good for a short, weighted run.”

What should you look for in a rucking backpack?

You can try rucking with any bag that lets you carry weight on your back. But a number of brands, such as GoRuck, Gymshark or Force Fitness also sell dedicated rucking backpacks, designed to comfortably carry weight plates.

These are worth the investment for dedicated ruckers who carry heavier weights. They have padded shoulders and a cushioned back for extra comfort. Some have a frame for stability and sternum straps or hip belts, all designed to keep the load steady on your back and support good posture as you walk.

You’ll also want space for water and, for longer rucks, fuel too. Because trust us, with rucking, you’ll need it.

Words: Ian Taylor