I’ve been Rucking lately.
Since June, I’ve added a weighted pack to my 2 mile morning dog walks.
Why?
I heard it was good for you.
Here’s what people say results from consistent rucking:
- Elevated Calorie Burn: Adding a loaded pack significantly increases energy expenditure. Rucking burns up to 30% to 50% more calories than standard walking at the same pace.
- Low-Impact Cardio: Unlike running, which subjects joints to forces up to 3x body weight, rucking keeps one foot on the ground at all times. This delivers a robust zone 2 or zone 3 aerobic workout with drastically reduced impact on your knees, ankles, and hips.
- Active Resistance Training: The load dynamically engages your upper back, shoulders, core, glutes, hamstrings, and calves. This builds postural endurance and functional strength without requiring traditional gym equipment.
- Improved Posture & Core Stability: The weight pulls your shoulders back, forcing your core, erector spinae, and upper traps to engage to keep you upright. This counteracts the slouched position caused by desk work.
- Enhanced Bone Density: Carrying a load acts as a weight-bearing exercise. Over time, this stimulates bone remodeling and improves overall skeletal density.
I’ve found it’s increased my energy and endurance. It’s also helped me to burn a bit of belly fat I had added from a lot of computer/ desk time over the past 5 years.
I started light, about 10#. I used cast iron antique window weights. They’re tubular and fit well in a pack and I had them around.
After I got used to ten pounds, I added a rock, which was another 6 pounds. That was good for a couple of months. Now I’m up to 21 lbs. I’m adjusting to it. It’s more work, but it feels good getting stronger.
They sell weighted vests and rucking packs online. I got lucky and found a nice, minimal Keltie pack at Habitat for Humanity for $15. It has worked great.
Rucking has been a great addition to my fitness and strength regimen. I’m sold, and I recommend it!
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