How to Start Rucking: 7 Powerful Steps for Beginners

How to Start Rucking is an excellent way to improve your fitness, build endurance, and add variety to your workouts. This beginner’s guide will walk you through the essential steps to begin safely and effectively.

Introduction: Why Rucking is a Great Fitness Activity for Everyone

Looking for a simple, effective way to get fit? Rucking might be the perfect activity for you. If you’re interested in adding a new walking workout to your routine, this is the right place. Rucking means walking with extra weight, typically in a backpack. It’s low-impact, beginner-friendly, and suitable for almost all age groups. Plus, it burns more calories than regular walking while building endurance, strength, and mental resilience.

This beginner’s guide will show you how to start rucking safely and effectively. Whether you’re new to exercise or seeking a fresh challenge, these steps will help you get started.

What is Rucking?

Rucking is simply walking while carrying weight in a backpack. Originally a military training method, it has become a popular fitness activity that improves heart health, strengthens muscles, and supports good posture.

Benefits of Rucking:

• Burns more calories than walking.
• Builds strength and stamina.
• Helps with weight management.
• Boosts heart health.
• Gentle on joints compared to running.

1. Choose the Right Backpack

A comfortable, sturdy backpack is key to enjoyable rucking. It reduces strain and allows you to walk longer without discomfort.

Tips for Choosing Your Backpack:

• Look for padded shoulder straps.
• Select a backpack with a waist belt to distribute weight.
• Make sure it fits snugly to avoid shifting while walking.

Best Backpack Types:

• Military-style rucksack.
• Hiking backpack.
• Weighted ruck bags made for fitness.

2. Start with Light Weight

Begin with light weight to allow your body to adjust gradually and avoid injury.

Suggested Starting Weights:

• Beginners: 5-10% of body weight.
• Intermediate: 10-20% of body weight.
• Advanced: 20-30% of body weight.

Common Weight Options:

• Books, water bottles, or sandbags.
• Special fitness plates designed for rucks.

Increase your weight slowly as your strength and stamina improve.

3. Practice Good Walking Posture

Using proper form helps prevent back pain and injuries.

Posture Tips:

• Keep your back straight.
• Relax your shoulders, pulling them slightly back.
• Engage your core muscles.
• Walk heel to toe with a natural stride.

Common Mistakes to Avoid:

• Leaning forward.
• Walking too fast.
• Carrying unbalanced loads.

4. Plan a Beginner-Friendly Walking Route

Start on flat, smooth surfaces before moving to trails or hilly areas.

Good Starting Locations:

• Parks
• Sidewalks
• Local walking tracks

Planning Tips:

• Begin with short distances (1-2 miles).
• Increase distance gradually.
• Track your walks with a fitness app.

5. Wear the Right Shoes and Comfortable Clothing

Supportive footwear can prevent injuries and make walking with weight more enjoyable.

Recommended Shoes:

• Hiking shoes or boots.
• Supportive running shoes.

Clothing Tips:

• Wear moisture-wicking, breathable fabrics.
• Dress for the weather conditions.

6. Set a Safe and Consistent Walking Schedule

Building a regular routine helps you progress safely.

Suggested Beginner Schedule:

• Walk with your backpack 2-3 times per week.
• Start with 20-30 minutes per session.
• Gradually increase your time, distance, and weight.

Safety Tips:

• Listen to your body.
• Rest if you feel discomfort.
• Add weight slowly over time.

7. Track Your Walking Progress

Monitoring your progress keeps you motivated and helps you reach your fitness goals.

How to Track:

• Use fitness apps to log time, distance, and weight.
• Set realistic weekly and monthly goals.

Benefits of Tracking:

• Increases motivation.
• Shows measurable improvement.
• Helps prevent overtraining.

Bonus Tips: Stay Safe and Stay Consistent

Stay Hydrated

Carry enough water, especially on longer walks.

Join a Walking Group

Walking with friends or a local group can make fitness more fun and keep you motivated.

Listen to Your Body

If you feel pain or discomfort, take a break or reduce your load.

Final Thoughts

Learning how to start rucking can be one of the best fitness decisions you make. It’s a simple, powerful way to improve your health and build endurance. By following these seven beginner-friendly steps, you can safely make this activity part of your regular exercise routine. Whether you’re starting fresh or getting back into fitness, walking with a weighted backpack is an easy, low-impact option you can begin today.

Start light, maintain good posture, and gradually increase your weight and distance for the best results.

Happy walking with weight!

FAQs

1. How much weight should I start with for rucking? Start with 5-10% of your body weight. Beginning light helps you avoid injuries and allows your body to adapt safely.

2. How often should beginners go rucking? Aim to carry weight on your walks 2-3 times per week, starting with 20-30 minutes per session, and slowly increase your time and distance.

3. Is this walking workout safe for people with back pain? It can be safe if you use proper form, start with a light load, and consult your doctor beforehand. Gradual progression is key.

4. What type of shoes are best for walking with weight? Hiking shoes, trail runners, or well-cushioned running shoes are ideal. They offer the support needed to prevent injuries.

5. Can walking with weight help with weight loss? Yes, it burns more calories than regular walking and is an excellent low-impact exercise to support weight loss when paired with healthy eating.