Updated June 9, 2026
(Originally published: January 18, 2023)
Today I want to fill you in on one of the best “life hacks” I have come across in recent years: rucking.
If you’ve never heard of it, rucking is simply walking while carrying weight on your back. The concept is nothing new—humans have been carrying loads on their backs for most of our existence. In fact, it’s one of the things our bodies are uniquely designed to do better than almost any other animal.
What I love about rucking is that it’s a simple, effective way to improve your fitness without complicated equipment, expensive gym memberships, or adding another workout to your busy schedule.
What Is Rucking?
At its core, rucking is walking with a weighted backpack, often called a “rucksack.” Most people already walk their dog, hike local trails, run errands, or take neighborhood walks. By adding a small amount of weight, you can turn those everyday activities into a more challenging and rewarding workout.
Michael Easter, author of one of my favorite books, The Comfort Crisis, describes rucking as:
“Cardio for people who hate running, and lifting for people who hate the gym.”
That’s a pretty accurate description.
Rucking increases your heart rate more than regular walking while also providing resistance training for your legs, core, and back—especially when tackling hills. Here in Asheville, NC, we’re fortunate to have plenty of opportunities to take advantage of varied terrain, whether you’re walking through your neighborhood or exploring the beautiful trails of Western North Carolina.
Benefits of Rucking for Overall Health
One reason rucking has become increasingly popular is that it delivers many of the benefits of both cardiovascular exercise and strength training.
Some potential benefits of rucking include:
- Improved cardiovascular fitness
- Increased calorie burn compared to regular walking
- Stronger leg, core, and back muscles
- Better posture
- Improved endurance
- Low impact on joints
- Reduced risk of injury compared to higher-intensity activities
For many people in Asheville looking for sustainable ways to improve their health, rucking can be an excellent addition to a weekly exercise routine.
The Military Origins of Rucking
Rucking gained widespread popularity through military training, where soldiers have carried equipment and supplies for centuries.
More recent studies involving military personnel suggest that carrying around 50 pounds provides a balance between efficiency and performance. However, it’s important to remember that these individuals are typically highly trained and conditioned for carrying heavy loads.
For most people, 50 pounds is far more weight than necessary to experience the benefits of rucking.
How Much Weight Should You Carry?
If you’re new to rucking, I recommend starting with approximately 10% of your body weight.
As your fitness improves, you can gradually increase the load to around 20% of your body weight or up to 50 pounds, whichever comes first.
Research also suggests that rucking carries a relatively low risk of injury—nearly comparable to regular walking. Studies indicate it does not increase knee pain and may even help alleviate or prevent certain types of back pain.
Why? Because humans are built to carry loads. A properly weighted backpack can encourage better posture and help counteract the forward-hunched position many of us adopt while sitting at desks or looking at screens.
How to Start Rucking
Getting started is surprisingly simple.
1. Create Your Rucksack
I use specially designed ruck plates that fit neatly into the laptop compartment of a backpack. However, you don’t need specialized equipment to begin.
You can use:
- Dumbbells
- Heavy books
- Water bottles
- Sandbags
- Weight plates
- Child carriers designed for hiking
The goal is simply to add weight safely and securely.
2. Start Light
Aim for about 10% of your body weight when you’re first getting started. Most backpacks are designed to carry less than 40 pounds, so be sure to check the manufacturer’s weight recommendations before loading it up.
3. Get Walking
One of the best things about rucking is how easy it is to incorporate into daily life.
Consider rucking while:
- Walking around your neighborhood
- Hiking local trails
- Walking your dog
- Running errands
- Taking a lunch-break walk
- Spending time outdoors with family
Any time you’re already planning to walk, consider putting on a weighted backpack and turning it into a workout.
4. Add Strength Training for an Extra Challenge
If you’d like to make your rucking workout even more effective, stop periodically and perform exercises such as:
- Push-ups
- Squats
- Lunges
- Overhead presses
- Burpees
Don’t worry about what other people think—you may end up inspiring someone else to get moving.
Give Rucking a Try
Like it has for me, I hope rucking becomes a simple and sustainable addition to your wellness routine.
Whether you’re walking through downtown Asheville, hiking in Pisgah National Forest, or simply taking a stroll around your neighborhood, adding a little weight to your walk can provide significant health benefits.
Before starting any new exercise program, it’s always a good idea to check with your healthcare provider to ensure the activity and weight level are appropriate for you.
I’m going to start rucking on my daily walks with my dog, Minnie. Thanks!