The Resurgence of Rucking: An Ancient Activity for Modern Fitness

Rucking, or walking with a weighted backpack, has ancient military origins dating back to the Roman Empire, when soldiers carried survival and fighting equipment over long distances. But even before recorded history, humans have carried heavy loads to survive. More recently, rucking has become a popular workout, combining strength training with low-impact endurance, improving back strength and core stability without the need for heavy barbells or repetitive exercises.

Ruck walks, especially on varied terrain, promote heart health while being gentler on joints than running. It can enhance bone density, preserve muscle mass and support metabolic health without causing burnout. The rise of group ruck events, community meetups and local outdoor ruck clubs adds a social element, helping participants stay consistent and avoid the isolation common in typical fitness routines.

 

Reaping the Benefits

“Rucking sits in that sweet spot between cardio and strength training. Most cardio options give you one or the other. Rucking gives you both in a single session,” says Simon Michel, founder of Ruckaway, a gear company in Adelaide, South Australia. “Carrying a weighted pack activates muscles all over the body, which can preserve or even slightly increase muscle mass. Rucking burns meaningfully more calories than regular walking, and that gap grows significantly with more weight, a faster pace and hilly terrain.”

Rucking effectively challenges the lateral core-stabilizing muscles, including the quadratus lumborum, a key lumbar spine stabilizer. Stuart McGill, a leading expert in back pain and the chief scientific officer for BackFitPro, recommends rucking for chronic back pain due to its strengthening effect on the erector spinae muscles, which help maintain an upright posture. According to McGill, “Properly programmed rucking, which carefully manages distance, speed, load and rest intervals, can effectively address endurance deficit,” a common, but often overlooked factor in back pain not caused by muscle weakness. In other words, rucking builds endurance while strengthening the core, hips and back, creating resilience in the spine.

 

Gearing Up

For beginners wanting to try rucking before buying official gear, Michel recommends using a sturdy backpack with heavy items such as textbooks, dumbbells or even bricks wrapped in a towel. “The main advantage of a dedicated rucking backpack is the built-in weight compartment designed to hold plates flat against your upper back, high between the shoulder blades, which is exactly where you want the load to sit,” he explains. “On a regular backpack the weight shifts around and hangs low, pulling you backward and straining your lower back.” Also, a proper rucking pack is made from materials that can withstand weights that would destroy a regular backpack over time.

For weight, Michel suggests iron rucking plates: “They’re flat, they don’t shift mid-ruck, and you add them incrementally as your fitness builds.” Good footwear is essential. He recommends trail runners or lightweight hiking boots for varied terrain, and high-cushioned trainers for pavement. Avoid flat gym shoes that offer no support under load.

Placing the pack load correctly is crucial. “If the terrain is uneven and undulating, then carry the load lower in the pack, tight to the lumbar spine,” says Michel. “For flat terrain, the load can be higher to balance the upper body center of mass over the hips.”

 

Building Endurance

The body needs time to adapt to carrying a load. Anyone with health concerns, including knee problems or osteoporosis, should consult a physician before rucking. Michel advises, “Start lighter [weight] and shorter [distance] than you think you need to, regardless of fitness level. Loading up too heavy too soon is how people get stress fractures.” For beginners, he suggests carrying about 10 percent of body weight. “If you weigh 175 pounds, begin with around 18 pounds. Early on, the goal is to nail your form and let your body adapt to the carrying load, not to max out,” he says. “Once three to four miles feels comfortable, add weight in increments roughly every two weeks.”

Rucking two times per week is a solid starting point, gradually increasing to every other day as the body adapts. Modern rucking pioneer Michael Easter argued in the book The Comfort Crisis that the human body evolved to walk, run and carry. McGill points out that carrying is a fundamental life task, whether it’s firewood or groceries. “Rucking is not a trend invented by a marketing department,” says Michel. “It’s just humans doing what humans have always done, with a bit more intentionality.”

 

Zak Logan is a freelance writer dedicated to holistic health and getting back to basics.

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