How to Start Rucking for Beginners: Build Strength, Endurance, & Longevity

How Much Weight to Use, How Far to Ruck + Beginner Rucking Program

Rucking has quietly become one of the most effective and accessible forms of fitness training to enter the health industry. Initially rooted in the military, where soldiers marched long distances carrying heavy packs, rucking has since evolved into a civilian training method for building endurance, strength, and resilience at once. What's interesting is that it truly offers something that's not only unique but legitimately effective.

It's simple: put some weight in a backpack, go for a walk, and repeat regularly. But beneath that simplicity lies an incredibly efficient form of conditioning that improves cardiovascular health, burns serious calories, and builds total-body strength — all while being easier on the joints than running.

Here's exactly what rucking is, what it does for your body, and how to start doing it safely.

What Is Rucking?

Rucking comes from the military term "rucksack" and transforms an everyday walk into a full-body workout, combining cardio and resistance training in one movement.

The idea is simple yet effective. Start with walking, which is an effective, low-impact form of cardio. However, as it can be too easy as-is, load the body with a loaded rucksack. This forces your musculoskeletal and cardiovascular systems to work harder while maintaining their low-impact nature.

Numerous military studies have been performed on loaded walks carrying up to 66% of body mass. These studies have found that rucking has the exact effect trainees want; it significantly increases metabolic cost and energy expenditure (Looney et. al, 2021)

Benefits Of Rucking

Rucking is a unique form of cardio that truly sits apart from other forms. As such, it offers multiple benefits, particularly for those aiming for longevity, functional fitness, and resilience.

We spoke to Robert Linkul, NSCA Trainer of the Year, NSCA Fellow, and owner and operator of TOA (Training The Older Adult). He is one of the largest advocates for rucking for all populations, so we asked why people should ruck:

This is one of the most intriguing parts of rucking; it's appropriate for everyone, whether it's a Spec Ops team maintaining their fitness or an elderly population building their independence.  

Improved Cardiovascular Fitness & VO₂max

Walking is excellent, but rucking poses a greater challenge to your heart and lungs due to the added weight, which forces your body to use more oxygen to move efficiently (Huang et. al, 2014). Over time, this helps improve endurance and overall cardiovascular fitness, the same systems that protect long-term health and longevity.

A study published in the Journal of Strength and Conditioning Research saw that a 10-week rucking program produced significant improvements in VO2max in healthy men (Will et. al, 2019).

This means you can improve your fitness capacity efficiently with rucking, even though it's low-impact.

Greater Calorie Burn

Adding load increases your energy use. Some practical estimates put rucking calorie burn in the range of 400–600 calories per hour, depending on weight, speed, terrain, and pack load.

In military load-carriage contexts, metabolic costs can reach very high values. Some ruck tasks are so demanding they approach 1,000 kcal/h in extreme conditions (Buga et. al, 2023)!

While you're probably not going to burn that much, adding the extra load bumps up your caloric burn without drastically affecting intensity.

Bone Density and Skeletal Health

Rucking naturally strengthens your bones due to the stress it places on them. Every step sends small, repeated forces through your skeleton, which is the mechanical stress bones need to stay dense and strong. 

Adding weight increases the stimulus without the impact of running or jumping.

Research shows that even a single bout of weighted walking can trigger short-term increases in bone-building activity, suggesting that regular rucking may help maintain or improve bone density over time (Staab et al., 2022).

Muscle Strength, Functional Capacity & Posture

Rucking forces your muscles to work harder, longer, and builds conditioning and functional capacity. Every step helps strengthen your legs, hips, and core, and encourages better posture and stability.

Studies on load carriage show that walking with a pack significantly increases muscle activation in the lower body and trunk compared with unweighted walking, helping improve both strength and stability (Walsh & Low, 2021).

Low Impact Compared To Running

Rucking gives you many of the same cardiovascular and muscular benefits as running, but with much less impact on your joints. Because both feet stay in contact with the ground, there's no repeated pounding from landing forces, which makes it easier on your knees, hips, and spine.

This lower impact allows for more frequent training, faster recovery, and continued development of endurance and strength, all without the overuse injuries common in runners.

Studies comparing walking and running show that ground reaction forces during running can be two to three times body weight, while walking remains close to body weight, a key reason rucking is easier on the joints (Kerr et al., 1983).

Mental Health and Outdoor Exposure

One of the best parts about rucking is that it's usually done outside. Walking in nature while moving your body creates a powerful mix for mental well-being:

• Lowering stress
• Improving mood
• Helping you think more clearly

The steady rhythm of walking with a pack also has a meditative feel, letting your mind reset while your body works.

Research has shown that spending time in natural outdoor environments is strongly linked with lower levels of stress hormones and better overall mental health (Bratman et al., 2019).

How To Start Rucking

The rationale behind rucking is pretty obvious for most people. However, getting started can be tricky, or at least seems tricky, but it doesn't have to be.

Starting smart is crucial for avoiding injury and building sustainably; simply follow these guidelines:

1. Begin with a light intensity: Use ~10% of your body weight (or even less) for your first few sessions. Many sources recommend beginning with a lighter pack.

2. Short distances initially: Begin with 1–2 miles, 1–3 times per week. Don't push for long distances at first; instead, let your body build the strength it needs. 

3. Increment gradually: Increase weight or distance individually; don't raise both simultaneously. In recovery days and cross-training, avoid doing rucks daily early on; allow muscles, joints, and connective tissue to adapt.

Perhaps the biggest misconception is that rucking is easy on the body. It can be compared to other forms of training, but you're still putting stress on it, so build your capacity. Rucking is killer for longevity, but you still need to respect it.

4. Maintain proper form: Upright posture, short controlled strides, core engaged, knees slightly bent. Proper form is crucial to building a strong body and avoiding overuse injuries. Again, don't underestimate the demands of rucking, especially when you first begin.

5. Use good footwear and pack fit: Ensure the backpack fits snugly. Use shoes or boots that support your feet, especially on longer walks.

These principles reduce injury risk and promote steady progress.

Rucking Tip!!!! If you don't feel comfortable rucking outside, go to your gym and put a treadmill on incline. This is a great way to control the intensity while having control over your surroundings as you build your ability.

Choose A Rucking Backpack

Avoid using your basic school backpack, especially when carrying substantial weight. Rucking is an awesome exercise, but having some specialized equipment can make your experience more enjoyable and safer.

One of the more important decisions you can make when starting rucking is choosing the right pack. You want it comfortable, stable, and durable, or else your exercise can turn into a punishment.

Look for these features:

• Padded shoulder straps and a hip belt to distribute the load
• A frame or stiff structure so that the weight doesn't sag backward
• Internal attachments or MOLLE systems for secure placement of weights
• Back padding with airflow for ventilation

You don't need an ultra-tactical or overpriced model to start. However, a solid hiking or military-style pack will serve you well until you decide to upgrade to specialized rucking gear.

Tips for Choosing Your First Rucksack

• Load capacity & plate sleeve: Ensure the pack has sufficient space to accommodate weight plates or gear positioned close to your back.
• Padding & frame: A semi-stiff back panel helps the pack keep its shape and prevent sagging.
• Hip belt/stabilizing straps: These shift the load to the hips instead of the shoulders.
• Materials: Go for durable fabrics (Cordura, heavy-denier nylon), robust zippers, reinforced seams.
• Fit to torso: The pack should match your torso length so the weight sits comfortably high and doesn't drag.
• Warranty and repairability: Brands like GORUCK are well-known for good customer support.

Best Rucksacks For Beginners

With numerous rucksacks available on the market, it's challenging to select the best one for the job. Ultimately, it'll be up to you to try different models and experiment to find what rucksack best fits your body. However, here are 5 backpacks to get you started.

1. GORUCK Rucker 4.0

• Why: Consistently ranked #1 in every list for build quality and comfort. Designed specifically for rucking — padded straps, lumbar support, and internal plate sleeve.
• Price: Around $245–$255 USD
• Best for: True beginners who want something built to last years.
• Check it out here!

2. 5.11 Tactical Rush 24 2.0

• Why: Military-grade durability, MOLLE webbing, and multiple compartments. More budget-friendly than GORUCK but still rugged.
• Price: $145–$165 USD
• Best for: Beginners who want a versatile tactical pack for workouts and travel.
• Check it out here!

3. Mystery Ranch 2-Day Assault Pack

• Why: Highly rated for comfort and load balance. The internal frame distributes weight well for longer rucks.
• Price: $195–$215 USD
• Best for: Those planning longer-distance rucks or hiking crossovers.
• Check it out here!

4. Mystery Ranch Rip Ruck 24

• Why: A rugged hybrid pack built with 330D Robic fabric, molded body panel, and magnetic rip-zip access — durable but lighter than ultra-heavy rucks. It balances day-to-day usability with serious carry features.
• Price: ~$169 USD (retail) 
• Best for: Users who want a tough ruck with strong design and versatility, without going into high-end, ultra-durable price ranges like the GR1.
• Check it out here!

5. REI Co-op Ruckpack 28

• Why: A lighter, more affordable option with chest/hip support and hydration compatibility. Good entry-level ruck for casual training.
• Price: $109–$129 USD
• Best for: Newcomers who want comfort without tactical bulk.
• Check it out here!

Sample Beginner Ruck Plan

Everyone has individual needs, but this is a good sample guideline to get you rucking for your first 12 weeks.

Week 1–2:

• 2 sessions x 1-2 miles
• Load 10%
• Focus on posture and comfort.

Week 3-4:

• 2 sessions x 2 miles
• Load 10-15%
• Focus on posture and comfort.

Week 4–5:

• 3 sessions x 3 miles 
• Load 15%
• Add one short hill or incline route

Week 6-7

• 2 sessions x 3 Miles 
• 1 session x 4 miles 
• Load 20%
• Begin seeking hills or trails

Week 8

• 1 session x 3 Miles
• 2 sessions x 4 miles 
• Load 20% 

Week 9 

• 2 sessions x 4 miles 
• 6-mile weekend ruck
• Load 20%

Week 10

• 2 sessions x 4 miles 
• 6-mile weekend ruck
• Load 25%

Week 11–12+

• 2 sessions x 5 miles 
• Increase your weekend ruck
• Try to maintain a steady pace (15–17 min/mile target)

After three months, you should start feeling better. Once you can comfortably ruck 5 miles with a 35 lb load, you can start using longer routes, heavier loads, or mixed terrains for progression.

A good goal for each week would be to include;

• 1 long session on the weekend. This can be your primary ruck that you aim to lengthen for 10+ miles. Ideally, you can do this on a trail. 
• 1 heavy session for 30-40 mins. Ideally, use hills. Your goal here is to increase the load.
• 2 moderate rucking sessions 60-75 mins
• 1 recovery ruck 30-60 mins with minimal weight

Rucking FAQ

How Much Weight For Rucking?

Even though rucking may seem "easy", do not underestimate its demand on the body. Walking under a load for prolonged distances can result in stress fractures when the proper precautions aren't followed.

Determining your starting weight is the most critical decision, as it is crucial for preventing injury. Follow these guidelines.

• Beginner: ~10% of bodyweight (or even less if new to weighted walking)
• Intermediate: 15–25% of bodyweight (or 30–45 lb in many cases)
• Advanced: 20–25%+ with strong conditioning

If your form breaks down (round back, flared ribs, limping), it's likely because the load is too heavy. Ease off, then build gradually. The goal is to add a challenge without causing a breakdown.

And remember, always start light, an extra 10lbs won't make much of a difference in terms of calorie burn, but could add up on your bones. 

How Far Should You Ruck?

Your distance depends on experience, load, terrain, and goals. However, the same general guideline of using weight applies; start slow and build gradually. Here are some basic guidelines to get you started.

• Week 1–2: 1–2 miles per session
• Week 3–4: 3 miles per session
• Week 5 onward: Progress to 4–6 miles, adjusting load or frequency as you grow
• Many avid ruckers eventually do 8–10 miles on weekend routes.

Your body's adaptation, time, and capacity should dictate your limits. And remember, rucking should be part of a life-long healthy lifestyle, so don't be in a hurry to knock out your first 10-mile ruck.

Where Should a Ruck Sit On The Back?

A ruck should sit high and close to your upper back, not sagging low toward your hips. The goal is to keep the pack's center of mass close to your own so it moves naturally with you and doesn't pull your torso backward.

• Adjust shoulder straps so the pack rests roughly between your shoulder blades and mid-back.
• The bottom of the pack should sit above your lower back curve (lumbar area) — not below it.
• Use the hip belt to transfer 60–70% of the load onto your hips, not your shoulders.
• Tighten the sternum strap to prevent the shoulder straps from sliding outward.

Rucking Technique Tips

While "walking" sounds simple, walking under a load for prolonged distances requires some special considerations. Here are some simple tips to follow during your rucking sessions.

• Maintain upright posture, chest open
• Use short, consistent strides and avoid overstriding
• Engage your core and stiffen just enough to stabilize
• Descend with control, shorten stride downhill
• Match your breathing to a pace that is rhythmic and sustainable.

Rucking will generate feelings of fatigue. However, it shouldn't be uncomfortable. You should look at your body and make any necessary adjustments.

Common Mistakes To Avoid During Your Sessions

• Too much weight too soon- leads to soreness, injury
• Bad footwear or pack fit- causes blisters, strain
• No warm-up or recovery- ignoring mobility or rest
• Increasing distance and weight at once- overloads the system
• Ignoring postural degradation- hunched walking or rounding.

Avoid these, and your progress will be safer and steadier.

Final Thoughts

Rucking takes one of the simplest human movements — walking — and turns it into a full-body conditioning tool. It builds endurance, strength, and resilience without the impact or complexity of traditional training programs.

It's also one of the most accessible fitness habits you can build: no gym membership, no machines, no complicated technique — just a backpack, some weight, and your willingness to move.

Start light, stay consistent, and keep it sustainable. Over time, you'll notice not just a stronger you, but also better cardio, along with a deeper sense of calm, confidence, and capability in everyday life.

That's what rucking really is. That's a body and mind that can carry anything.

References

1. *Bratman, G. N., Anderson, C. B., Berman, M. G., Cochran, B., De Vries, S., Flanders, J., … Daily, G. C. (2019). Nature and mental health: An ecosystem service perspective. Science Advances, 5(7), eaax0903. https://doi.org/10.1126/sciadv.aax0903
2. *Buga, A., Crabtree, C. D., Stoner, J. T., Decker, D. D., Robinson, B. T., Kackley, M. L., Sapper, T. N., Buxton, J. D., D'Agostino, D. P., McClure, T. S., Berardi, A., Cline, S., Fleck, T., Krout, J., Newby, D., Koutnik, A. P., Volek, J. S., & Prins, P. J. (2023). Metabolic and ruck performance effects of a novel, light-weight, energy-dense ketogenic bar. Experimental physiology, 108(5), 715–727. https://doi.org/10.1113/EP091029 
3. Huang, T. W., & Kuo, A. D. (2014). Mechanics and energetics of load carriage during human walking. The Journal of experimental biology, 217(Pt 4), 605–613. https://doi.org/10.1242/jeb.091587 
4. *Kerr, B. A., Beauchamp, L., Fisher, V., & Neil, R. (1983). The effect of speed on the biomechanics of walking and running. Medicine and Science in Sports and Exercise, 15(5), 432–440. https://doi.org/10.1249/00005768-198315050-00013 
5. *Looney, D. P., Lavoie, E. M., Vangala, S. V., Holden, L. D., Figueiredo, P. S., Friedl, K. E., Frykman, P. N., Hancock, J. W., Montain, S. J., Pryor, J. L., Santee, W. R., & Potter, A. W. (2022). Modeling the Metabolic Costs of Heavy Military Backpacking. Medicine and science in sports and exercise, 54(4), 646–654. https://doi.org/10.1249/MSS.0000000000002833 
6. Staab, J. S., Lutz, L. J., Foulis, S. A., Gaffney-Stomberg, E., & Hughes, J. M. (2023). Load carriage aerobic exercise stimulates a transient rise in biochemical markers of bone formation and resorption. Journal of applied physiology (Bethesda, Md. : 1985), 134(1), 85–94. https://doi.org/10.1152/japplphysiol.00442.2022 
7. Walsh, G. S., & Low, D. C. (2021). Military load carriage effects on the gait of military personnel: A systematic review. Applied Ergonomics, 93, 103376. https://doi.org/10.1016/j.apergo.2021.103376 
8. Wills, J. A., Saxby, D. J., Glassbrook, D. J., & Doyle, T. L. A. (2019). Load-Carriage Conditioning Elicits Task-Specific Physical and Psychophysical Improvements in Males. Journal of strength and conditioning research, 33(9), 2338–2343. https://doi.org/10.1519/JSC.0000000000003243