Rucking has become increasingly popular recently, probably because people are looking for new ways to beat monotony and exercise while getting some fresh air. And because it looks kinda badass – walking around with a heavy load on your back like a soldier and building muscle.
In this article:
How Many Calories Does Rucking Burn?
What Most Rucking Guides Don’t Tell You
You may have already heard about it, but I bet you don’t know everything – like how to increase its efficiency, why your fitness tracker may give you wrong info, what will hurt after rucking, and who shouldn’t try it.
TL;DR
Rucking is walking with weight. It burns more calories than walking, builds endurance, and is easier on your joints than running — but most people get it wrong by going too heavy too soon or by disregarding safety tips. If done right, it helps you lose weight, get toned, and stay healthy.
What Is Rucking?
Rucking is a simple outdoor exercise that basically means walking with weight on your back. Inspired by military training, rucking can be done with or without special gear and helps you build strength and endurance with low impact on your joints.
It’s walking — but harder, and more effective.
All you need to get started is a backpack with some weight inside, which will force your body to work harder with each step. So your walk will be upgraded to a mixture of cardio and strength training. It won’t be easy, but it’s still easier on your joints than most workouts.
Benefits of Rucking
The first thing you’ll probably notice is that rucking feels harder than you expected. You’re doing the same moves as with regular walking, but you feel your heart rate climbing faster, and your legs start to feel the pressure sooner. That’s good news, it means you’re burning more calories than during a regular walk.
If you keep at it, you’ll start building a kind of strength that feels different than what you get in the gym. Your legs, glutes, and core get stronger, but not in a “lift heavier weights” way — more in a “I can go longer without getting tired” way. Your upper back and shoulders also start to adapt, especially as you get used to carrying the load.
Rucking benefits extend to your mental health and improve your lifestyle. It’s one of the easiest workouts to stick to. Nothing complicated, no pressure to perform – you just walk. A lot of people end up doing it socially or to get some air and clear their heads.
That said, keep in mind it may take some time to see the results. Improved stamina and endurance will probably become noticeable before visible physical changes. It won’t transform your body in a month. And if your goal is to build muscle, rucking shouldn’t replace your strength training.
How Many Calories Does Rucking Burn?
Rucking clearly burns more calories than walking, but the exact number depends on how much weight you’re carrying, how fast you’re moving, and even on your weight. The general estimation is that rucking can burn between 400 and 600 calories per hour. To burn more, make it more difficult – add a bit more weight, walk faster, or add some additional moves, like lunging.
If your goal is to lose weight, also check this out: Calorie Deficit: Your Best Strategy for Weight Loss
What Are the Downsides of Rucking?
Rucking as a workout is simple, but not foolproof – some issues may make you uncomfortable. Your shoulders can get sore, your lower back can feel tight, and your feet can hurt, especially if you’re not wearing proper shoes. You can get blisters or even nerve irritation in the shoulders.
Most of these downsides come from an incorrect setup, like adding too much weight, so they can be avoided.
Rucking vs Other Workouts
Choosing the right workout depends on your goals – whether you want fat loss, muscle building, an easy workout, or something you can keep doing long-term. Here’s how rucking compares to other workouts:
| Workout | Impact on joints | Calories burned | Muscle building | Sustainability | Best for |
| Walking | Very low | Low | Low | Very high | Easy movement, recovery with low effort |
| Rucking | Low | Moderate | Moderate-high (full body) | High | Fat loss, endurance, low-impact strength |
| Running | High | High | Moderate (legs) | Medium | Cardio fitness |
| Weight training | Moderate | Moderate | High (targeted) | Low | Muscle growth, strength |
The truth is, most people who ruck generally do other types of workouts as well. It’s not usually a standalone workout – they use it on top of strength training or swap it in for runs when they want something lower impact. But if your goals aren’t that ambitious, rucking alone can still help you stay fit and healthy.
Beginner’s Guide: How to Start Rucking
If you want to try rucking, simply prepare for a hike and add some extra weight to your backpack. Make sure you have good trekking shoes and enough water.
As for how much weight you should use for rucking, it’s generally recommended to start with 10% of your body weight. You don’t really need that much in the beginning; even a small load matters. Your body is used to only carrying your weight, so anything extra, paired with sufficient distance, will make a difference.
Rucking for 30 minutes is more than enough in the beginning; don’t overdo it. And from there, try increasing the distance first, and only once you’re comfortable with longer walks, increase the weight gradually.
You’ve probably heard of people rucking with 60 lbs or more – that’s a real thing, but it’s in no way for beginners. Getting there takes time, adaptation, and a body that’s already used to the stress. And honestly, it’s not necessary unless you really want to push yourself.
Safety & Practical Tips
Good posture makes a big difference in rucking – make sure you don’t hunch over. Keeping your chest up and engaging your core helps distribute the load properly and protects your back.
Equipment matters too. While you don’t need a special rucking backpack, especially in the beginning, it is essential that it’s not flimsy and that the weight is strapped high.
Can Anyone Go Rucking?
Well, no, not really. Most people can, but there are some exceptions, as happens with any exercise. Rucking isn’t dangerous, but it’s not just walking either. Don’t try it if you already have issues with your neck, back, or joints.
Also, if you have poor posture or weak core stability, adding weight on your back can cause pain. Needless to say, if you’re recovering from injury or surgery or are in any way in a fragile state, no rucking for you until you get better. It’s not exactly a “rehab-friendly” starting point.
Is rucking good exercise for 50+?
Rucking can be a good option for people over 50, if there are no serious health issues and it’s done the right way. Building strength with low impact is spot on. And because it’s a load-bearing exercise, it can help maintain muscle and support bone density, which naturally decline with age. So the goal would be strength and mobility, not just fitness.
Should I ruck if I’m overweight?
You can try rucking if you are overweight, but there are a few essential aspects to consider.
First, you are already carrying extra weight around all the time. But that’s not the same as rucking because the weight is distributed all over your body and not placed on your back, and you’re probably not moving fast enough to get your heart rate up anyway. However, that weight is already pressuring your joints; it makes no sense to add more.
The better strategy? Start with regular walking, do only what your body can handle, and try to speed up a bit as you progress. And then, as your own weight starts to drop, you can start with a small weight on your back.
Here’s another useful read if you’re struggling to lose weight: How to Come to Terms with Forever Controlling Your Diet
What Most Rucking Guides Don’t Tell You
Here are a few tips that will be useful as you meet some obstacles in your rucking workout:
Your fitness tracker may mislead you
Your watch or app probably doesn’t accurately track rucking. Most can’t, because they rely mostly on pace and movement patterns that don’t account for added load. That’s why you will feel extra effort, but the numbers will feel off. Don’t get discouraged, trust what the tension in your muscles is telling you, not your app!
The scale might also not move at first
Rucking builds strength and endurance, but your body composition can change without a clear change in your weight. You might be losing fat and gaining muscle slowly, which is why you need a bit of patience until that shows on the scale. But that doesn’t mean it’s not working.
The terrain makes all the difference
Walking on pavement is not the same as walking on trails, hills, or uneven ground. Even for the same distance and weight, the difference in effort can be significant. This study concluded that walking on uneven terrain increases step length and width variability, makes knees and hips work more, increases activity in seven muscles in the lower leg and thigh, leading to a higher net metabolic energy expenditure. Simply put, you burn 28% more.
So if you want to make rucking more effective, do it on bumpy ground.
Recovery actually matters
Always remember this is not simple walking. Rucking is somewhere between cardio and strength training, effort-wise. So your body needs time to adapt to the additional stress. That’s why recovery is crucial, especially in the beginning. Make sure to space out sessions and allow your legs, back, and joints to recover. Otherwise, you risk small injuries or burning out.
Backpack vs Vest: Not the Same Workout
Weight is weight, right? Actually, no. It’s all about how you carry it.
Rucking and walking with a weighted vest are not the same. So choose according to your needs, goals, and fitness level.
| Aspect | Rucking backpack | Weighted vest |
| Comfort | Can shift, but more breathable | Stable, but hotter and more restrictive |
| Posture | Encourages a correct posture | Even weight distribution |
| Load | Easy to adjust, handles heavier weights | Limited weight capacity |
| Practicality | You can carry water, gear, or a first aid kit | Storage is limited to pockets |
| Best for | Long, slower walks targeting zone 2 heart rate | Shorter workouts |
Or you can alternate the two and get all the benefits.
Final Thoughts
Rucking really is an interesting way to work out while protecting your joints and getting some fresh air. I guess the best part is that it’s so simple. You don’t need special gear or a gym membership; just get your most comfortable trekking shoes, a backpack with some water, and it’s just you, your thoughts, and the road.
On the other hand, there’s no reason you shouldn’t get a cool rucking backpack and some ruck plates, if that makes it more exciting for you. Or join a group and start walking together.
Just make sure to do it gradually, and once you find your weight limit, don’t overdo it. Consistency and distance matter more than the weight you carry. And remember, you can only fail if you treat it like regular walking or push too hard too soon. Start light, keep it simple, and give your body time to adapt. And then it will start paying off.
FAQ
What muscles does rucking work?
Rucking engages mainly your legs, glutes, core, and upper back, while your shoulders help stabilize the load. And yes, it does help build muscle if you do it regularly.
What type of backpack should I use for rucking?
If you’re a beginner, you don’t need special gear. You can use a simple backpack and add some water bottles or whatever weight you have available. Once you start rucking regularly, it would be a good idea to get a special rucking backpack, one that’s sturdy and offers proper support. Keep in mind that weak straps and poor structure can affect weight distribution and make you uncomfortable.
Can rucking help with weight loss?
Yes, rucking is great for weight loss, especially combined with healthy eating. It helps you burn more calories with low impact on your joints, while also building muscle, giving you that defined look.
Will my shoulders hurt after rucking?
Yes, your shoulders might hurt, especially if you’re a beginner or using too much weight. To reduce your discomfort, use a proper rucking backpack and make sure the chest straps are secure.
Is rucking good for osteoporosis?
While rucking can be great for preventing bone density issues, if you already have osteoporosis, it’s not recommended. You have a higher risk of falling and suffering from fractures and vertebral compression. All forms of exercise for patients with osteoporosis should be recommended by a doctor or physical therapist; don’t try it by yourself.
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